The foods you eat while breastfeeding play a big role in your health and your baby’s growth. Your diet during breastfeeding is as important as your pregnancy. The food you eat acts like fuel, supporting your recovery, keeping your energy up, and providing nutrient-dense milk for your little love. Breast milk is packed with nutrients and protective compounds that support your baby’s development and strengthen their immune system. But here’s something you might not know: breastfeeding benefits you, too. Breastfeeding helps lower your risk of health problems, such as diabetes and heart disease.
Understanding what to eat while breastfeeding can not only support your milk supply but also boost your physical and mental well-being.
In this article:
How Breastfeeding Affects Your Nutritional Needs?
Breastfeeding burns calories. Yes, you read that right! You may also lose some of your pregnancy weight while breastfeeding as your body uses these calories to make milk. According to studies, breastfeeding burns around 500 calories a day. If you’ve returned to your pre-pregnancy weight, you might need an extra 500–600 calories a day.Additionally, you may also notice your hunger increasing while breastfeeding. During this time, it is natural to gravitate towards unhealthy food. However, eating a nutritious diet during this time is important. Breast milk has all the nutrients required to support your baby’s immune system and growth.
What are the Nutrients Needed When Breastfeeding?
Various nutrients are needed when breastfeeding. These include:- Protein: Protein helps your body recover and supports your baby’s growth. It is found in lean meats, poultry, fish, eggs, beans, nuts, seeds, and dairy.
- Calcium: This nutrient is essential to support your bone health. Sources of calcium include dairy products or fortified plant alternatives.
- Iron and Zinc: These nutrients are vital if you follow a vegetarian diet. Beans, lentils, nuts, seeds, and dairy are good sources of iron and zinc-rich foods.
- Omega-3 Fatty Acids (DHA): This nutrient supports your baby’s brain development. Fishes like salmon, trout, and bass are rich sources of omega-3 fatty acids. Avoid fish containing high mercury levels, such as shark, swordfish, and king mackerel. For vegetarian options of omega-3 fatty acids, add chia seeds, flaxseeds, and walnuts to your diet.
- Vitamins: A varied diet usually provides most of the vitamins you need. Vitamin D supplements are usually recommended during autumn and winter.
What are the Foods to Include in Your Breastfeeding Diet?
A breastfeeding diet includes a variety of foods. These include:- Vegetables, especially dark leafy vegetables
- Fruits
- Dried fruits
- Eggs
- Seeds
- Lean meats
- Beans
- Dairy
What foods should I avoid when breastfeeding?
Foods to avoid when breastfeeding include:- Alcohol
- Caffeine (limit its intake to 200mg/1 mug a day)
- High mercury fish like shark, swordfish, and king mackerel
- Spicy or gassy foods
What are some superfoods for breastfeeding mothers?
Some superfoods for breastfeeding mothers include the following:- Yoghurt: It is rich in protein and improves both bone and gut health.
- Wholegrains: These are important for moms to feel energetic. It also helps improve the baby’s digestive health.
- Fennel seeds: These help improve digestion and breast milk supply.
- Nuts and seeds: These improve energy and provide nutrients like magnesium.
- Oats: Oats help stabilise blood sugar levels and improve milk production.
- Chicken: This lean meat provides protein and supports energy levels in lactating mothers.
- Quinoa: High in fibre, protein, iron, and calcium, quinoa helps with milk production and postpartum recovery.
- Moringa leaves: These leaves act as a galactagogue (food promoting milk production). Moringa leaves are rich in calcium, vitamins, and iron.
Why is Drinking Water Important During Breastfeeding?
More than 80% of breast milk contains water. Drinking adequate amounts of water when breastfeeding is important to maintain a proper milk supply and prevent dehydration in mothers.You don’t need to follow a special diet when breastfeeding. Just eating balanced, nutritious foods is enough to support your recovery and breast milk supply. Ensure your plate is filled with a variety of foods! If you are worried about whether your breast milk supply is enough to meet your baby’s needs and whether your diet is affecting your supply, speak to your doctor. Depending on your health, your doctor will recommend the right dietary tips to support proper breast milk supply.
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FAQs on What to Eat While Breastfeeding: A Simple Guide for New Moms
- How much water should I drink while breastfeeding?
It is recommended to drink about 16 cups of water every day while breastfeeding. Hydration is important when breastfeeding, as inadequate water intake can cause headaches and constipation. - Should I take my prenatal vitamins while breastfeeding?
Continue taking your prenatal vitamins while breastfeeding as long as your doctor recommends. A lot of nutrients are lost during pregnancy and birth; hence, if your doctor has asked you to continue taking your prenatal vitamins, avoid skipping them. - Should I go on a weight loss diet while breastfeeding?
No, going on crash diets to lose weight while breastfeeding must be avoided. Going on a diet to lose weight can affect your postpartum recovery and milk supply. Focus on eating healthy and balanced meals when breastfeeding. Avoid going on any crash diets without informing your healthcare provider. - Is it safe to follow a vegetarian diet while breastfeeding?
Yes, it is absolutely safe to follow a vegetarian diet when breastfeeding. However, ensure you include plant-based protein sources and fortified foods in your diet.
