What to eat and avoid while breastfeeding

While you were taking care of your health during pregnancy by eating healthy foods and taking prenatal vitamins, it’s just as important to maintain those good habits after you give birth.

Studies have shown that breastfeeding can help reduce the risk of developing certain diseases later in life, such as heart disease and diabetes.

If you choose to breastfeed, there are certain foods you can eat that will benefit you and your baby, like maintaining energy and increasing milk production.

Certified midwives Sue Hudson, CNM and Molly Carrigg, CNM talk about foods to eat and avoid while breastfeeding.

Best Foods for Breastfeeding

You’re probably already stressed out having a newborn at home, so don’t let what you eat add to that stress, Hudson says.

“As long as people have a very diverse diet, they’re going to be fine,” she notes.

Here are some great options that Hudson and Carrigg recommend adding to your breastfeeding diet:

Whole grains

Foods like oatmeal, brown rice and whole wheat pasta are important to consume regularly as they are naturally rich in carbohydrates, protein and healthy unsaturated fats as well as dietary fibre, minerals and vitamins.

Eating whole grains will keep you fuller longer, improve your digestive system, and help you avoid those nasty days when you feel hungry.

“Whole grains help stabilize blood sugar levels,” says Carrig. “They also help regularize bowel movements, helping to prevent constipation, which is common after giving birth.”

Salmon and sardines

Fish like salmon and sardines are great sources of protein, vitamins, and inflammation-fighting omega-3 fatty acids. Salmon also contains vitamin D.

“Eating these foods helps your baby’s nervous system develop,” Hudson says.

beef

For non-vegetarians, eating beef provides essential B vitamins and, most importantly, zinc, which helps maintain energy.

Instead of grain-fed beef, look for grass-fed beef, which is lower in fat and calories and higher in omega-3 fatty acids, and also contains no added hormones or antibiotics.

“If you’re vegan or vegetarian, make sure you take a vitamin B12 supplement (10 micrograms) for yourself and your baby while breastfeeding,” advises Carrig.

egg

Another great option for non-vegans who are breastfeeding, eggs provide protein, vitamin B12, vitamin D, and folate.

“The most important nutrient in eggs is choline, which is needed for nervous system development and building cell structure,” Hudson explains.

For vegans, lentils, dried fruit, leafy greens and fortified cereals are good alternatives to the health benefits of eggs.

Leafy vegetables

Eat lots of produce like kale, collard greens, spinach, and cabbage. They’re rich in vitamins A, C, E, and K, fiber, and calcium, so consider these when making your salads and sandwiches.

beans

Don’t overlook the power of black beans, chickpeas and lentils: they’re loaded with vitamin K, antioxidants and calcium, making them great for soups and stews.

Studies have shown that legumes also play an important role in preventing and managing a variety of health conditions.

Yogurt

Hudson recommends opting for Greek yogurt: There are plenty of great yogurts out there that are packed with calcium, but because it’s less processed than other yogurts, it also has more protein.

sweet potato

Sweet potatoes contain Vitamin A, which aids vision and helps develop and maintain organs such as the heart, lungs, and kidneys.

“It helps improve communication between cells,” Hudson says.

Eating just one medium sweet potato with the skin on per day will help you meet your daily recommended intake of vitamin A. Sweet potatoes are also a good source of potassium.

Nuts and seeds

Increase your calcium intake by snacking on almonds or walnuts, or adding chia or hemp seeds to your smoothies. Most nuts are high in protein, low in saturated fat, and contain no cholesterol.

High in calcium and copper, sesame seeds aid immune function and red blood cell development. But don’t eat them whole — they’ll pass through your digestive tract and you won’t get the benefits. Shelled and crushed seeds are ideal. Look for tahini, a flavorful paste made from sesame seeds that can be used in hummus and other dishes.

“Several studies have shown that consuming peanuts and tree nuts during pregnancy and breastfeeding is associated with a lower risk of peanut sensitivity,” Carrigg says. “If you can eat nuts, it’s a good idea to introduce them to your baby through your breast milk.”

apricot

This little fruit packs a big punch. Rich in fiber, vitamins, flavonoids, and potassium, eating apricots strengthens blood vessels, reduces inflammation, and normalizes blood pressure. Choose fresh apricots over canned ones. Dried apricots are also a great option.

Are there any foods I should avoid while breastfeeding?

When it comes to what not to eat while breastfeeding, most foods are safe, especially if they’re part of a balanced diet, Hudson says, but there are certain foods you should avoid while breastfeeding.

• Foods containing artificial sweeteners. There are also concerns that artificial sweeteners may increase the risk of obesity in children, but more research is needed.
• Fish that are high in mercury, such as shark, mackerel, and swordfish. Mercury is a metal that can be toxic if ingested in large amounts, especially in children.
• caffeine. The Centers for Disease Control and Prevention (CDC) recommends limiting caffeine intake to 300 milligrams per day (the amount in two to three cups of coffee). Excessive caffeine intake through breast milk can lead to irritability and sleep problems.
• alcohol. The best option is to avoid alcoholic drinks, but if you do, there are a few things to consider: Don’t drink more than one drink per day, and you should wait two hours to allow the alcohol to leave your system before breastfeeding. “If you drink more than two drinks, it’s a good idea to pump to maintain your milk supply and prevent breast engorgement,” Carrigg stresses. “However, because breast milk contains alcohol, it’s not recommended for your baby.”

Breastfeeding and diet

After pregnancy, it’s natural to want to get back in shape and possibly lose weight.

But is it a good idea to lose weight while breastfeeding?

While it’s okay to gradually reintroduce exercise habits (and give yourself time to get used to eating late at night), it’s best to hold off on any diets that restrict or restrict calories or certain foods, and stay away from intermittent fasting for the time being.

In fact, if you’re breastfeeding, you’ll need to take in extra calories: Most diets contain 1,600-2,000 calories, but you should aim for 350-500 more calories per day if you’re breastfeeding.

“Breastfeeding itself is a great way to get back to pre-pregnancy weight,” Carrigg says, “and studies have shown that if you breastfeed, you’ll return to your pre-pregnancy weight more quickly than those who don’t breastfeed.”

The conclusion?

Breast milk provides your baby with essential nutrients, and Hudson points out that breast milk changes over time to accommodate the nutrients your baby needs.

“This is really amazing,” she says. “Your individual breast milk is tailored to that baby’s gestational age.”

Hudson added that breastfeeding women are also encouraged to continue taking prenatal vitamins for a year after giving birth.

“Is it really necessary?” she asks. “If you’re doing exactly what you need in your diet, probably not. But some people who choose to breastfeed don’t always get the amount they need, so taking a prenatal vitamin is a pretty good alternative.”

Taking care of yourself will benefit your baby. Ask your partner, family or friends for help with grocery shopping and meal preparation.

“Remember, parenting is a team sport,” Hudson says.