Many breastfeeding moms wonder what changes to their diet they must make to help ensure that their baby is receiving proper nourishment through their milk. The good news is that your milk will typically be just right for your baby regardless of what you eat. Your body knows exactly what your baby needs to be nourished at every stage of their development. However, you can help your body be at its best and properly nourished to be your baby’s source of nutrition as well by making the following changes to your diet:
Include protein-rich foods 2-3 times per day, such as meat, poultry, fish, eggs, dairy, beans, nuts and seeds
Have 6 servings of starchy food, such as rice, pasta, potatoes or bread
Eat 3 servings of vegetables, including dark green and yellow vegetables per day
Eat 2 servings or 4 pieces of vitamin C fruit per day
Include whole grains such as whole wheat breads, pasta, cereal and oatmeal to your daily diet
Include healthy fats in your diet, about 7 teaspoons a day
Drink enough water to satisfy your thirst, usually at least 7-8 glasses a day. Many women find they are thirsty while breastfeeding; however, forcing yourself to drink fluids does not increase your supply.
Breastfeeding also means you are burning extra calories. If you still have remaining weight from your pregnancy, these extra calories will naturally be used for your milk. If you have lost all your pregnancy weight, you may need to add an extra 500-600 calories per day to your diet. After your baby starts eating other foods at 6 months, you will be producing less milk and you can cut back on your calorie intake.
A mother’s body is amazing in that it will always be able to produce the milk your baby needs at that stage of their life and their development. Take care of yourself also, super mom, and keep yourself properly nourished and fed so that you can continue to be a wonderful caregiver to your child. Happy international women’s day, mommies!
Vegetarian diets can be compatible with breastfeeding. If you are avoiding meat, please make sure you include sources of iron and zinc in your diet, such as dried beans, dried fruit, nuts, seeds, and dairy. If you are avoiding all animal products (vegan diet), you will need to take a B12 supplement to make sure your baby does not develop a B12 deficiency. Please be sure to consult with your child’s pediatrician and/or your nutritionist to help you ensure that you and your baby are getting all the essential vitamins and minerals both your bodies need.