Dietary Recommendations and Foods to Steer Clear Of During Breastfeeding
Nursing moms, you've got this! But remember, taking care of yourself and your little one includes what you eat.
Fret not about meal planning; a diverse diet will do the trick! According to our certified nurse midwives Sue Hudson, CNM, and Molly Carrigg, CNM, these fabulous foods will keep you and your baby healthy and joyful:
Superfoods to Include in Your Breastfeeding Diet
Shed the anxiety over what to eat while breastfeeding. As long as you're eating a variety of food groups, you're golden, says Hudson. However, here are some tasty suggestions to get you started:
Whole Grains
Awesome options include oatmeal, brown rice, and whole-grain pasta. They're high in fiber, minerals, vitamins, and healthy fats. Plus, they help keep your energy levels up and your hunger pangs at bay.
Fish: Salmon and Sardines
These unassuming fish pack a nutritious punch! Salmon is bursting with protein, vitamins, and omega-3 fatty acids that support baby's brain development. Sardines are another excellent source of protein, omega-3s, and vitamin D.
Grass-Fed Beef
An excellent choice if you're not vegan or vegetarian, grass-fed beef delivers essential B vitamins and zinc, giving you an energy boost. Watch out for grain-fed beef as it has more fat and calories and may contain added hormones or antibiotics.
Eggs (and Expectant Vegans, don't Fret!)
Eggs provide protein, vitamin B12, and folate, vital if you're breastfeeding. If you're vegan, don't worry! Foods like lentils, dried fruits, leafy greens, and enriched cereal can give you the health benefits you need.
Leafy Greens (Kale, Collard Greens, Spinach, and Cabbage)
These veggies offer a plethora of health benefits, including vitamins A, C, E, K, fiber, and calcium. Add them to your salads and sandwiches for a nutrient-rich boost.
Legumes (Black Beans, Garbanzo Beans, Lentils)
Don't underestimate the might of legumes! They're packed with vitamin K, antioxidants, and calcium, great additions to soups and stews. Plus, they play a crucial role in preventing a variety of health conditions, according to a study.
Greek Yogurt
Choose Greek yogurt for more protein (compared to regular yogurt) and fewer added sugars. Plus, it's a fantastic calcium source.
Sweet Potatoes
Vitamin A-rich sweet potatoes help with vision; they also strengthen various organs like the heart, lungs, and kidneys. A medium-sized sweet potato (with skin on) daily meets the recommended daily vitamin A intake.
Nuts and Seeds
Snack on almonds, walnuts, and chia seeds or add them to your smoothies. They're high in protein, low in saturated fats, and contain no cholesterol. Sesame seeds also offer calcium and copper, supporting immune function and red blood cell development. However, skip whole sesame seeds since they pass through your digestive system without providing benefits. Instead, opt for husked and crushed sesame seeds or tahini (sesame seed paste).
Beware of Off-Limits Foods!
For the most part, you can enjoy a wide range of foods while breastfeeding. Just avoid the following:
- Artificially sweetened foods: Some concerns exist about the potential link to childhood obesity, although more research is needed.
- High-mercury fish: These include shark, mackerel, and swordfish.
- Caffeine: Limit your intake to 300 milligrams per day (around two to three cups of coffee). High caffeine levels in your breast milk can result in baby's sleep disruptions and irritability.
- Alcohol: It's best to avoid alcohol altogether; however, if you do indulge, wait two hours before breastfeeding.
Dieting While Breastfeeding: a Caution
It's okay to resume exercises and pay attention to your body as it adjusts to the rigors of late-night feedings. However, try to steer clear of intense diets that restrict or limit calories or certain food groups. Instead, focus on eating nutrient-dense foods and savoring small portions.
Moreover, breastfeeding aids in returning to pre-pregnancy weight faster compared to not breastfeeding, according to studies. So, let your milk do the work!
Bottom Line
Breastfeeding enriches your baby with essential nutrients and adapts your milk to meet your baby's evolving needs. As Hudson notes, it's a miracle that your breast milk fits your baby's age perfectly, ensuring they get the right nutrients at the right time. Don't forget to continue taking your prenatal vitamins for the first year after giving birth to supplement any nutrients you may not get from your diet. Most importantly, remember that teamwork makes the dream work – ask for help from your partner, friends, and family members to ease your burden in nurturing both you and your baby during this beautiful journey.
- Incorporating a variety of food groups into a breastfeeding diet can provide the necessary nutrients for both the mother and the baby, as explained by certified nurse midwives Sue Hudson and Molly Carrigg.
- Whole grains such as oatmeal, brown rice, and whole-grain pasta, rich in fiber, minerals, vitamins, and healthy fats, are excellent additions to a breastfeeding diet as they help keep energy levels high and hunger pangs at bay.
- Foods like leafy greens (kale, collard greens, spinach, and cabbage), and legumes (black beans, garbanzo beans, lentils) are packed with essential vitamins and minerals that support not only the mother's health but also the development of the breastfed baby.
