What foods should I eat and what should I avoid while breastfeeding?

Breastfeeding provides essential nutrients to your newborn. During this period, it’s important for breastfeeding mothers to maintain a well-balanced diet to ensure their own health and to support their baby’s growth and development.

It is also beneficial to continue taking your prenatal vitamin while you are breastfeeding to ensure adequate levels of nutrients since no one has a perfect diet.

 Nutrient-Rich Foods

Fruits and Vegetables

Fruits and vegetables are packed with essential vitamins and minerals. Leafy greens, such as spinach and kale are excellent sources of iron and calcium. Berries, such as blueberries and strawberries, are rich in antioxidants, which help boost the immune system.

 Whole Grains

Whole grains like oats, brown rice, and whole wheat bread provide energy through carbohydrates.

Protein-Rich Foods

Protein is important for helping your body to function properly. Chicken, turkey, fish, eggs, beans, and nuts, are excellent sources of protein. Salmon and other fish are also rich in DHA, an omega-3 fatty acid that is important for a baby’s brain development.

 Hydration and Fluids

Staying hydrated is just as important as eating a balanced diet. Breastfeeding mothers should drink to thirst. Excessive intake does not increase milk supply.

 Foods to Limit or Avoid

While most foods are safe when breastfeeding, some may need moderation or avoidance:

• Alcohol: If you choose to consume alcohol, do so in moderation and consider timing drinking around when you expect to breastfeed next. Blood alcohol concentration peaks about 30-60 minutes after you drink. If you eat food while you are drinking alcohol then it helps to decrease absorption. Drinking alcoholic drinks slowly while also consuming water can help to decrease absorption as well. Different types of drinks have varying levels of alcohol so this can play a part in how long it takes for blood levels to be at a safe level. As a general rule, if you are consuming alcohol in moderation then you can return to breastfeeding when you feel neurologically normal. If you can breastfeed or pump right before consuming alcohol then you will have more time for it to clear your body. You can follow the link to a calculator that determines your time to zero. Click here to calculate your time to zero.

• Caffeine: Generally, it is safe for mothers to ingest 300 mg of caffeine per day. If you notice that your baby is irritable or jittery, even when consuming the recommended amount of caffeine, then limit caffeine intake more as some babies can vary in their response to caffeine.

Listening to Your Body

Every mother and baby is unique so what works for one might not work for another. Pay attention to how your body and your baby react to different foods. If you notice any poor reactions, consider consulting your pediatrician for advice.