Every mother has probably heard that breast milk is the best food for the baby. But what some may not know is what nutrition should look like for those who are breastfeeding and how what she eats can affect the baby.
Certain foods rich in nutrients can help keep the body and milk production sufficient and healthy, while other foods can reduce milk production and affect the baby’s digestive system.
How Many Calories Should You Eat While Breastfeeding?
First of all, the good news is that producing milk means you burn about 500 calories a day if you are exclusively breastfeeding. That’s equivalent to running about 8 kilometers in a good workout, except the mother can do it from the comfort of her chair while snuggling with the baby.
In general, you need to eat about 500 extra calories per day to make up for what you burn during breastfeeding, but the best diet for breastfeeding mothers is not just about more calories. Since you have to share all the vitamins and minerals you eat with the baby, maximizing nutrition is the best thing to do.
Nutrition for Breastfeeding
There are some nutritional recommendations that can be added to the diet of those who are breastfeeding. They include:
Protein
The amount of protein you need to include in your diet for breastfeeding depends on your body weight. Usually, an extra 15 grams of protein is needed. To find out the exact amount, just do this calculation: take your weight, divide by 2 and add 15.
That’s the number of grams of protein you should eat per day. Or, an easier strategy is simply to include some protein at every meal or snack.
Besides poultry and fish, which have 26 g and 17 g of protein per 100 grams, respectively. Other good sources of protein include lentils (9 g per half cup), milk (8 g per cup), peanut butter (7 g per 2 tablespoons) and eggs (6 g per boiled egg).
Carbohydrates
Breastfeeding is not the right time to cut carbohydrates, especially if your sleep is already reduced. Your energy and hormones are under constant demand, and ensuring some carbohydrates for your body will help you feel more energetic.
In the diet for breastfeeding, you need around 210 grams a day, or about 60% more than before pregnancy. So, make sure your breastfeeding diet includes some kind of healthy carbohydrate, like fruit (a banana has 31 g), whole grains (brown rice has 45 g per half cup, cooked), vegetables (a cooked sweet potato has 27 g).
And, as you probably already know, avoid white carbohydrates and use healthy, high-fiber carbs that will keep you healthier.
Folic Acid
It’s already known how important folic acid is during pregnancy, but it’s also very important in the diet for those who are breastfeeding. The baby is still developing, so this supplement is still essential.
Breastfeeding mothers should consume 500 micrograms per day. Great sources of folic acid are green foods like spinach (100 mcg per half cup, cooked) and kale (about 19 mcg per half cup, raw).
It’s a bit of a cliché, but these greens are good for almost everything. You can also find it in fortified breads and pastas, as well as oranges and sesame seeds.
Omega 3 Fatty Acid
We often immediately think of fish for omega-3s, which are important for the baby’s brain development, but they are hardly the only source.
You can also find these healthy fats in grass-fed beef (80 mg per 100 grams) and omega-3 enriched oils (225 mg each), as well as walnuts and chia seeds.
Calcium
In the diet of those breastfeeding, it’s not necessary to increase your calcium intake, but it’s important to maintain a level of 1,000 mg per day. It’s normal to lose about 3 to 5 percent of lean mass during breastfeeding (don’t worry, it comes back after weaning), but you should still make sure your bones are getting enough of this nutrient.
Fortunately, unlike the baby, there are plenty of options for the mother besides milk. Tofu (434 mg per half cup), canned salmon (212 mg per serving), and broccoli (70 mg per serving) are good choices in the breastfeeding diet.
Iron
Most women do not need extra iron while breastfeeding, but if you lost blood during or after delivery, you might need it. It’s important to check with your doctor for the ideal daily amount.
Red meat is the easiest way to meet your iron needs, but vegans and vegetarians also have options. Fortified cereal (20 mg per half cup), beans (2 mg per half cup), and dark leafy greens (3 mg per half cup of spinach) will help you get the iron you need with or without meat in your breastfeeding diet.
Best Foods to Eat While Breastfeeding
Once you know which nutrients to focus on in your breastfeeding diet, it’s important to know the best foods for this stage.
Oats – Can really help increase milk supply. Plus, it’s high in fiber and iron and helps ward off anemia (which can decrease milk supply). If you are dieting while breastfeeding, oatmeal is an excellent choice since it will keep you full after breakfast.
Almonds – For women who aren’t allergic, almonds are a fantastic addition to the breastfeeding diet, as they are high in protein and calcium. Want another food that’s rich in both? Yogurt.
Salmon – When it comes to fish, salmon is one of the best foods to add to a breastfeeding diet. It’s a great source of protein and DHA, a type of omega-3 fatty acid that helps support the baby’s nervous system.
Beans – Rich in fiber, black beans, pinto, and other beans can be good for the digestive system and are fantastic sources of iron and protein. It’s true they can cause a bit of gas, but they don’t affect breast milk, so the baby won’t get gas.
Spinach, broccoli, and kale – And practically any dark green leafy vegetable. All are rich in nutrients, even calcium, making them great for vegan mothers and those dieting while breastfeeding, since they are low in calories.
Which Foods to Avoid or Limit While Breastfeeding
Some foods should be avoided or their intake reduced in the breastfeeding diet, as, as we know, some components of the mother’s diet can pass through the milk and cause some type of issue in the baby’s body.
Alcohol – Although some say it’s safe to breastfeed after having a drink, keep in mind that alcohol enters breast milk. Therefore, alcohol is not recommended as part of a breastfeeding diet.
Caffeine. Keep your coffee (or tea) habit to no more than three cups a day, and remember to consume it after breastfeeding to limit the amount of caffeine entering the baby’s system.
Peppers, parsley, and sage. All three are considered anti-galactagogues (substances that increase or stimulate the secretion or flow of milk in women), meaning they can decrease milk supply if consumed in large amounts. Cooking with these seasonings does not harm supply, but if milk production drops after eating one, it’s better to eliminate them from your breastfeeding diet.
Do Certain Foods Cause Colic in the Baby?
When a baby has colic, it’s natural to blame the diet. But the truth is, foods will only make the baby colicky if he/she has a sensitivity or allergy to those foods.
Cow’s milk protein is the most common culprit, and only about 2 to 3% of exclusively breastfed babies have an allergic reaction. Other common allergenic foods are soy, wheat, eggs, peanuts, nuts, fish, and citrus.
If the baby is allergic, it’s likely to notice allergy symptoms such as a rash like eczema or gastrointestinal symptoms like blood in the stool, vomiting, colic, or even trouble breathing. If any of these symptoms occur, stop consuming and seek medical help as soon as possible.
One of the simplest ways to find out if one or more foods in your breastfeeding diet is bothering the baby is to eliminate them from your diet. Experts recommend cutting one food at a time, starting with the most likely: cow’s milk.
Often, mothers feel overwhelmed by what to eat and what not to eat. Nutrition for breastfeeding is important, but that shouldn’t be your only focus. While breastfeeding is a moment of pleasure and bonding, and the baby is growing healthy, that’s what matters most.
See Also: Lose Weight While Breastfeeding and Learn to Reeducate Your Diet After Birth
Photos: Canon EOS 50D
