Breastfeeding nutrition: Tips for moms Show
Breastfeeding nutrition can be confusing. How much should you eat? What should you avoid? How might your diet affect your baby? Follow these important nutrition tips. By Mayo Clinic StaffIf you're breastfeeding, you're giving your baby nutrients that will promote growth and health. You might have questions, however, about what foods and drinks are best for you — and how your diet might affect your breast milk and your baby. Understand the basics of breastfeeding nutrition. Do I need extra calories while breastfeeding?Yes, you might need to eat a little more — about an additional 330 to 400 calories a day — to give you the energy and nutrition to produce milk. To get these extra calories, opt for nutrient-rich choices, such as a slice of whole-grain bread with a tablespoon (about 16 grams) of peanut butter, a medium banana or apple, and 8 ounces (about 227 grams) of yogurt. What foods should I eat while breastfeeding?Focus on making healthy choices to help fuel your milk production. Opt for protein-rich foods, such as lean meat, eggs, dairy, beans, lentils and seafood low in mercury. Choose a variety of whole grains as well as fruits and vegetables. Eating a variety of foods while breastfeeding will change the flavor of your breast milk. This will expose your baby to different tastes, which might help him or her more easily accept solid foods down the road. To make sure you and your baby are getting all of the vitamins you need, your health care provider might recommend continuing to take a daily multivitamin and mineral supplement until you wean your baby. How much fluid do I need while breastfeeding?Drink when you are thirsty, and drink more if your urine appears dark yellow. You might drink a glass of water or another beverage every time you breastfeed. Be wary of juices and sugary drinks, however. Too much sugar can contribute to weight gain — or sabotage your efforts to lose pregnancy weight. Too much caffeine can be troublesome, too. Limit yourself to no more than 2 to 3 cups (16 to 24 ounces) of caffeinated drinks a day. Caffeine in your breast milk might agitate your baby or interfere with your baby's sleep. What about a vegetarian diet and breastfeeding?If you follow a vegetarian diet, it's especially important to choose foods that'll give you the nutrients you need. For example:
What foods and drinks should I limit or avoid while breastfeeding?Certain foods and drinks deserve caution while you're breastfeeding. For example:
Could my diet cause my baby to be fussy or have an allergic reaction?Certain foods or drinks in your diet could cause your baby to become irritable or have an allergic reaction. If your baby becomes fussy or develops a rash, diarrhea or wheezing soon after nursing, consult your baby's health care provider. If you suspect that something in your diet might be affecting your baby, avoid the food or drink for up to a week to see if it makes a difference in your baby's behavior. Avoiding certain foods, such as garlic, onions or cabbage, might help. Remember, there's no need to go on a special diet while you're breastfeeding. Simply focus on making healthy choices — and you and your baby will reap the rewards. Sign-up to get Mayo Clinic’s trusted health content sent to your email. Receive a bonus guide on ways to
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. How can I lose weight fast while breastfeeding?6 Tips to help you lose weight while breastfeeding. Go lower-carb. Limiting the amount of carbohydrates you consume may help you lose pregnancy weight faster. ... . Exercise safely. ... . Stay hydrated. ... . Don't skip meals. ... . Eat more frequently. ... . Rest when you can.. What should a breastfeeding mother eat to lose weight?What are the recommended guidelines for weight loss? Breastfeeding mothers should consume at least 1800 calories a day and can safely lose around 1 lb/week (La Leche League, 2010; Lauwers & Swisher, 2015). Aim to eat a diet rich in fruits and vegetables while minimizing empty carbohydrates and junk food.
Can I try losing weight while breastfeeding?A slow, gradual weight loss of 1 pound per week or 4 pounds per month is a safe goal for breastfeeding moms who wish to lose weight. Women who eat less than 1,800 calories per day may reduce the amount of milk their bodies make.
How can I lose weight without losing my milk supply?Aim to eat foods that contain high amounts of Omega 3's. ... . Eat consistently throughout the day. ... . Eat lots of iron-rich foods. ... . Eat a diet that rich in complex carbohydrates. ... . Eat a diet that is rich in calcium and protein. ... . Aim to eat the color of the rainbow each day when you are choosing fruits and vegetables.. |