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Home » Uncategorized » Healthy Breastfeeding Diet: What to Eat, Foods to Avoid and More – Good Housekeeping

Coming off the heels of pregnancy, you may be eager to dive into a giant platter of sushi and chase it with sake, but is that safe to do if youre breastfeeding? Fortunately, there arent as many guidelines to follow for a healthy breastfeeding diet as there are for a pregnancy diet. Generally, as long as youre taking good care of yourself, youre also taking care of your baby.

That said, postpartum is a confusing time, and you probably still have questions about whether youre eating the best foods you can for your little one. Here, two registered dietitians, who are also experts in lactation, explain everything you should keep in mind when it comes to diet and nutrition while you are breastfeeding.

Whats most important is to eat a variety of foods so that you can load up on a wide array of nutrients, but here are some healthy foods to prioritize when breastfeeding:

Healthy fats

"Breastfeeding is very nutritionally expensive, so we want to maximize those foods that are going to be really nutrient dense and considering that our calorie needs are higher, I thinkhealthy fats, whether that's from plant or animal sources is going to be important, saysKayla Thorngate, RDN, IBCLC, a dietitian who specializes in maternal and infant nutrition and lactation. Things like nuts, seeds, eggs, fatty fish such as salmon, peanut butter, avocados and olives will help in thehealthy fatsdepartment. Salmon is aparticularly great sourceof both protein and DHA, a healthy fat thats important for your babys brain development, says Thorngate.

Protein

Our protein needs specifically during postpartum recovery, but also breastfeeding are going to be really high, and it helps with optimal blood sugar control, says Thorngate. Consider eating a wide variety ofhigh-protein foodslike seafood, meat, poultry, eggs, beans, peas, lentils, nuts and soy-based foods. Organ meats, like liver, can be especially helpful in providing retinol, a form of vitamin A that aids in iron metabolism, says Thorngate, while egg yolks are excellent sources of choline.

If you're short on time while caring for your newborn, grab one of thesehigh-protein snackstested by theGood Housekeeping InstituteNutrition Lab.

Vegetables and fruit

They may not be high in calories, butvegetablesandfruitare often rich in antioxidants and fiber. We want to keep stools nice and soft for postpartum recovery, says Thorngate. Fiber is kind of our natural stool softener and helps keep us regular. (If your body isn't used to a lot of fiber, gradually increase your intake to lower the risk of bloating, cramping and gas.) She recommends including produce at every meal. Generally, the bigger the variety of colorfulfruitsandveggieson your plate, the more antioxidants youre consuming.

Whole grains

Whole-grain foodssuch as bulgur, barley, farro, quinoa, oats, brown rice and whole-wheat flour can be good sources of fiber, B vitamins and minerals. Plus,whole grainsare much better for glycemic control than refined-carbohydrate foods (like white bread).

My own philosophy is that all foods fit into a healthy, balanced diet, says Thorngate. With that being said, I do think there are some that you need to be cautious of.

Here are a few foods and drinks you may want to think twice about before eating when breastfeeding.

High-mercury fish

The only big thing you need to avoid is high-mercury-containing fish such as swordfish, tile fish and ahi tuna, saysDiane L. Spatz, Ph.D., RN-BC, FAAN, a professor of nutrition and perinatal nursing at theUniversity of Pennsylvania School of Nursingas well as a nurse scientist atChildrens Hospital of Philadelphia. When babies consume mercury, it can affect their cognitive thinking, memory, attention, language, fine motor skills and visual spatial skills, according to theEnvironmental Protection Agency(EPA).

Foods at risk for contamination

Youre probably willing to take more risks on consuming undercooked, or unsafely prepared or stored foods when youre not pregnant or breastfeeding. Say you have food poisoning, and youre so sick that you struggle to breastfeed or struggle to keep fluids down, says Thorngate. Thats definitely going to cause an impact on your milk supply. For a food-safety refresher, check out theseguidelines from the U.S. Department of Health & Human Services.

Caffeine

Good news: You dont have to cut out caffeine entirely! Both Spatz and Thorngate agree that a cup or two of coffee a day is fine just try not to go overboard. I would be mindful of it and not go wild on it because if you are getting shaky or jittery, maybe your baby will feel shaky or jittery, but I dont want people to think they cant have that coffee or tea, says Spatz.

Some herbs

Ask your doctor before taking any herbal supplements while breastfeeding. Most are considered safe, but some may reduce your milk supply, according to Thorngate.

The number of calories that a mother needs is always going to be dependent on so many different factors such as age, height, weight, fat stores, activity level, and then also the extent to which she is breastfeeding, says Thorngate. If she is exclusively breastfeeding, her calorie needs are going to be a lot higher compared to a mom whos partially breastfeeding with the addition of donor milk or formula.

Currently, the Centers for Disease Control and Prevention (CDC) recommends that moderately active women who are breastfeeding add 330 to 400 calories to their pre-pregnancy daily caloric total. Women who are overweight and wish to shed pounds while breastfeeding should talk to a doctor or registered dietitian before cutting any calories. If you eat too little, then you can impact your milk supply, says Thorngate.

Breast milk is made up of mostly water. As a result, you will get thirsty when you are breastfeeding and/or pumping, says Spatz. A good practice is to have a large glass of water every time you breastfeed or pump. Keep an eye on your urine. Your urine should be pale and clear. That means you are drinking enough water. Consuming electrolytes like sodium, calcium, potassium, chloride, phosphate and magnesium can also help your body stay properly hydrated, according to the National Institutes of Health.

Yes, but you need to be strategic about it. Alcohol doesnt stay in your system. You metabolize it, says Spatz. So if youre just having one beer, one cocktail, one glass of wine something like that then you really dont have to worry about it. If youre having several beverages, and you are feeling tipsy, drunk or woozy, then your milk is also tipsy, drunk or woozy, and you should pump and discard the milk while youre feeling the effects.

If you want to be extra careful but do not want to miss out on the fun, mix up some of these yummy mocktails.

I do believe that many women will benefit from taking a multivitamin or at least supplementing with certain nutrients postpartum, says Thorngate. Lactation is a really nutritionally expensive task on the body and your body will actually sacrifice your own nutrient stores whenever possible to provide for baby because we're trying to keep the next generation alive. If we're not getting enough nutrients from our diet to replenish those lost nutrient stores, then it can leave us feeling really depleted or fatigued or just not well mentally and physically. Before you take any supplement, though, its best to consult with your physician or a registered dietitian to figure out what your body needs most. Some of the nutrients they might suggest taking in supplement form are vitamin B12, iodine, zinc, copper, vitamin A, choline, DHA, folic acid and magnesium.

If food triggers an immune response in your baby, it can manifest in different ways. Contact your pediatrician if you notice any of these signs:

The bottom line: One of the biggest things that I like to stress to people is that you don't have to be perfect in your diet when you're breastfeeding, says Spatz. When you are pregnant or breastfeeding, your body preferentially shunts nutrients to your baby. That's one of the most amazing things about women the fact that they are able to literally nurture their young. I don't ever want people to get obsessive about their diet when they're breastfeeding because your body's going to make perfect milk for your baby because your body is that smart. If your nutrient stores get depleted, you might feel tired or crappy, but your milk quality will be just fine, she adds.

Senior Editor

Kaitlyn Phoenix is a senior editor in the Hearst Health Newsroom, where she reports, writes and edits research-backed health content for Good Housekeeping, Prevention and Woman's Day. She has more than 10 years of experience talking to top medical professionals and poring over studies to figure out the science of how our bodies work. Beyond that, Kaitlyn turns what she learns into engaging and easy-to-read stories about medical conditions, nutrition, exercise, sleep and mental health. She also holds a B.S. in magazine journalism from Syracuse University.

Nutrition Lab Director

Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelors degree in nutritional sciences from Pennsylvania State University and a masters degree in clinical nutrition from NYU. She is also Good Housekeepings on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.

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Healthy Breastfeeding Diet: What to Eat, Foods to Avoid and More - Good Housekeeping

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Home » Uncategorized » Healthy Breastfeeding Diet: What to Eat, Foods to Avoid and More – Good Housekeeping