Luckily, it’s not too much for you to switch up, since a healthy breastfeeding diet is similar to a healthy pregnancy diet. “All the nutrients that were recommended for you during pregnancy will benefit your baby while you’re breastfeeding,” explains registered nurse Rebecca Lee, RN, founder of RemediesforMe.com.
And there’s no reason for you to stress about eating a textbook ideal diet. “While breastfeeding, a woman’s diet does not have to be perfect!” says registered nurse and dietitian nutritionist Kristie LeBeau, RN, RDN. But your foods and lifestyle habits will support nourishing your little one, so it’s important to try to eat right in general. You can use these rules of thumb for eating while breastfeeding.
Nutrition, fitness, and wellness coach Erin Macdonald, RDN, agrees, adding, “Your milk supply is primarily dependent on your hydration status. Opt for water and herbal or decaf green tea. Don’t wait until you are thirsty to drink! By then, you are already 1 to 2 percent dehydrated. Keep a glass or insulated, non-plastic water bottle with you at all times, and sip frequently.”
To get your omega-3s, Macdonald recommends eating nuts, seeds, avocado, virgin coconut oil, extra virgin olive oil, avocado oil, and fatty fish (such as wild Alaskan salmon). Lee also recommends herring, sardines, lean grass-fed beef, eggs, walnuts, and chia seeds.
More from CafeMom: 8 Yummy Lactation Recipes for Breastfeeding Moms
If you’re vegetarian, vegan, or want to limit animal protein, Serena Goldstein, ND, a naturopathic doctor in New York, New York, advises being extra conscious of creating a complete protein with your meal choices. “For example, combine beans with quinoa,” she says.
You’ll also want to be sure you’re getting enough calcium. “Mothers can lose around 3 to 5 percent of their bone mass while breastfeeding, so it’s important to maintain the recommended daily amount of calcium: 1,000 mg,” Lee advises. “Good sources of calcium include milk, nonfat plain dairy products, tofu, salmon, broccoli, spinach, swiss chard, and bok choy.”
More from CafeMom: 13 Genius Breastfeeding Hacks to Make Life as a Nursing Mom So Much Easier
“Smaller, more frequent meals tend to cause less gas problems for babies,” says Lee. If big meals don’t seem to be the problem, it could be a specific food or food group that your baby’s reacting to. The best way to find out is to put it to the test. “Try to omit one at a time, for a few days at a time to see which ones could be the culprit,” says Lee. “Some of the common foods on the list include: high-fiber foods, fruits, vegetables, garlic, beans, starches, corn, pasta, potatoes, dairy, chocolate, and coffee.”
Similarly, it’s not the best idea to go on a detox or cleanse while breastfeeding, because toxins that were once stored in fat could be released and end up in your breast milk, says Dr. Goldstein.
title: “10 Tips For A Healthy Breastfeeding Diet” ShowToc: true date: “2024-10-06” author: “Frank Yarboro”
Luckily, it’s not too much for you to switch up, since a healthy breastfeeding diet is similar to a healthy pregnancy diet. “All the nutrients that were recommended for you during pregnancy will benefit your baby while you’re breastfeeding,” explains registered nurse Rebecca Lee, RN, founder of RemediesforMe.com.
And there’s no reason for you to stress about eating a textbook ideal diet. “While breastfeeding, a woman’s diet does not have to be perfect!” says registered nurse and dietitian nutritionist Kristie LeBeau, RN, RDN. But your foods and lifestyle habits will support nourishing your little one, so it’s important to try to eat right in general. You can use these rules of thumb for eating while breastfeeding.
Nutrition, fitness, and wellness coach Erin Macdonald, RDN, agrees, adding, “Your milk supply is primarily dependent on your hydration status. Opt for water and herbal or decaf green tea. Don’t wait until you are thirsty to drink! By then, you are already 1 to 2 percent dehydrated. Keep a glass or insulated, non-plastic water bottle with you at all times, and sip frequently.”
To get your omega-3s, Macdonald recommends eating nuts, seeds, avocado, virgin coconut oil, extra virgin olive oil, avocado oil, and fatty fish (such as wild Alaskan salmon). Lee also recommends herring, sardines, lean grass-fed beef, eggs, walnuts, and chia seeds.
More from CafeMom: 8 Yummy Lactation Recipes for Breastfeeding Moms
If you’re vegetarian, vegan, or want to limit animal protein, Serena Goldstein, ND, a naturopathic doctor in New York, New York, advises being extra conscious of creating a complete protein with your meal choices. “For example, combine beans with quinoa,” she says.
You’ll also want to be sure you’re getting enough calcium. “Mothers can lose around 3 to 5 percent of their bone mass while breastfeeding, so it’s important to maintain the recommended daily amount of calcium: 1,000 mg,” Lee advises. “Good sources of calcium include milk, nonfat plain dairy products, tofu, salmon, broccoli, spinach, swiss chard, and bok choy.”
More from CafeMom: 13 Genius Breastfeeding Hacks to Make Life as a Nursing Mom So Much Easier
“Smaller, more frequent meals tend to cause less gas problems for babies,” says Lee. If big meals don’t seem to be the problem, it could be a specific food or food group that your baby’s reacting to. The best way to find out is to put it to the test. “Try to omit one at a time, for a few days at a time to see which ones could be the culprit,” says Lee. “Some of the common foods on the list include: high-fiber foods, fruits, vegetables, garlic, beans, starches, corn, pasta, potatoes, dairy, chocolate, and coffee.”
Similarly, it’s not the best idea to go on a detox or cleanse while breastfeeding, because toxins that were once stored in fat could be released and end up in your breast milk, says Dr. Goldstein.
