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The World Health Organization (WHO) recommends breastfeeding your baby in the first six months, and the American Academy of Pediatrics (AAP) encourages new mothers to breastfeed for at least two years while supplementing with complementary foods. When you breastfeed, your baby is dependent on you for their nutrition. That is why eating healthy and nutritious foods is important—it will accommodate both mom and baby’s dietary needs. Here’s what you need to know about the best breastfeeding diet plan.
Breastfeeding diet plan
Although there are no strict “rules,” the best breastfeeding diet is balanced and includes nutrient-dense foods to meet the increased nutritional demands of lactation, according to the current Dietary Guidelines for Americans (DGAs).
To incorporate specific food groups in your breastfeeding diet plan, follow these guidelines:
- Consume enough protein to maintain your muscle mass and support your baby’s growth and development. That’s 1.7-1.9 grams of protein per kg of body weight for breastfeeding mothers.
- Eat fruits and vegetables and replace refined grains with whole grains to meet dietary fiber requirements. One study indicates that fiber in breast milk lays the foundation for developing a healthy gut microbiome in infants.
- Eat calcium-containing foods daily. You need 1,000 mg (1,300 mg for teen mothers) to support your baby’s developing skeleton. Studies show that calcium is a concern for breastfeeding moms; you lose 4-6 % of bone mass during lactation because of the extra demands. (Don’t worry, your bone mass gradually returns to normal when you stop breastfeeding.)
- Opt for foods rich in choline like fish and eggs. Studies have shown that choline is an important nutrient for offspring growth and for the maintenance of the mother’s immune function.
- Be sure to consume enough iodine. Seaweed, dairy, and iodized salts are common iodine sources. According to the CDC, an iodine deficiency can cause the child cognitive and psychomotor impairments.
- Eat healthy foods rich in vitamins, including vitamins A, D, K, C, B1, B6, B12, and folates. Experts believe that if you are deficient in these nutrients, they will also be insufficient in your milk, or your baby’s diet, because the amount of these vitamins in human milk depends on your serum levels and diet. (If you’re vegetarian, check with your healthcare provider for appropriate supplementation of vitamin B12).
“It’s very easy for a breastfeeding mother to become deficient in different nutrients,” says Krystn Parks, RD, a pediatric dietitian and board-certified lactation consultant. “The body tends to prioritize nutrition for breast milk at the cost of your nutrition.” If you aren’t consuming enough of the needed nutrients, your little one will get the reserves and leave you deficient.
Do I need extra calories when breastfeeding?
Yes. You need around 330 to 400 additional kilocalories to cover the energy expenditure in milk production, though it varies by age, weight, activity level, and extent of breastfeeding. If you adopt the thought you are eating for two, you may overeat. It is best to rely on nutrient-dense foods. Women who do not lose all their pregnancy weight are more at risk for developing Type 2 diabetes within 10 years. So, it’s best to be mindful of your calorie intake.
“Breastfeeding uses a lot of calories,” says Dana Ellis Hunnes, Ph.D., a senior registered dietitian and assistant professor at UCLA Fielding School of Health. “Every ounce of breast milk is 20 calories (on average), so if a baby is drinking 24-32 ounces/day, the mother needs an additional (on average) 500 calories/day.”
But it’s important to remember that not every diet will fit everyone. It’s best to work with your healthcare provider or a registered dietitian to determine your caloric needs.
“Some people never need to increase their diet, while others may modulate it to focus on different nutrients,” says Samuel Werner, DO, a family medicine doctor in New Jersey. “You’re not only feeding yourself to maintain your old baseline, you’re also consuming enough that your body feels biologically secure to be producing breast milk.”
How much water do I need when breastfeeding?
Breast milk is made of 87% water. So, you need to drink enough water to compensate for the water lost through breast milk—and prevent dehydration. Experts recommend 2.7 liters of fluids a day for women, and nursing mothers may need more. “Milk is largely water, so if the parent becomes too dehydrated, they may be unable to produce enough milk,” Parks says.
A 2017 study found that most breastfeeding mothers do not meet the water requirements. “A key fact to remember is that if you feel thirsty, then you’re already at a water deficit,” Dr. Werner says. In addition, urine color can tell when you need to drink water—if your urine is dark-colored, it’s a sign you need to take more water.
10 foods to eat while breastfeeding
The best foods for breastfeeding are nutrient-dense, and a varied diet is made of fruits, vegetables, whole grains, nuts, seeds, legumes, fish, and lean meat. The most important factor is eating a balanced, healthy diet. While it may seem like you’d want to eat foods that increase milk supply, there is not much scientific evidence that certain foods are galactagogues (aka substances that increase milk supply).
Here are some healthy foods to include in your breastfeeding diet plan:
1. Green leafy vegetables
Leafy greens like cabbages, kale, spinach, lettuce, and collard green are rich sources of vitamins, minerals, and fiber. They also contain antioxidants, a component of breast milk known to prevent oxidative stress and infectious diseases in babies. Get creative, add some leafy greens to your smoothies, sauces, casseroles, and salads.
As a bonus, eating vegetables is a great way to introduce infants to healthy eating habits. A 2017 study published in the American Journal of Clinical Nutrition, suggests that a toddler accepts vegetables more readily when repeatedly exposed to the flavors through breast milk.
2. Avocado
Avocados are healthy, affordable, delicious, and one of the best foods for breastfeeding because of their potential benefits. Avocados are nutrient-dense—providing an abundance of healthy fats, fiber, and antioxidants. Plus, they contain vitamins C, E, B6, potassium, and folate. This means that eating an avocado is a smart way to get most of the recommended nutrients and improve the quality of your breast milk.
3. Oatmeal
Parks recommends oats for breastfeeding women. Though there’s no scientific proof that oats increase breast milk production, many mothers account for its effectiveness anecdotally. Oatmeal is a quick on-the-go breakfast, and it’s a whole grain with great nutritional value—loaded with carbohydrates, fiber, protein, iron, zinc, and calcium. When you need a break from oats and just feel like switching things up—some alternative whole grains to try are wheat and brown rice. The fiber in oatmeal can help maintain regular bowel movements.
4. Dairy products
Milk, Greek yogurt, cheese, and kefir are some healthy dairy products to incorporate into your diet. Besides the protein benefits, they are good sources of calcium for increasing bone density and meeting the calcium needs of your growing baby. Allergic to dairy products? Replace with fortified cereals, beans, lentils, veggies, and even some dried fruits.
5. Fish
You should aim for consuming 8-12 ounces of seafood weekly, or two to three servings of fish per week, according to the FDA. Fish is known to be brain-healthy because of the omega-3, iodine and choline content. Choline is a critical nutrient for brain and spinal cord development in infants. Opt for oily fish with low mercury content, such as salmon, sardines, tuna, and cod.
6. Fenugreek
Chances are you’ve heard of fenugreek, a supplement believed to stimulate milk production in some women. According to one study, fenugreek contains two substances, phytoestrogens, and diosgenin, known to trigger milk production. However, there is no significant scientific evidence to support its function.
Though fenugreek is considered safe by the FDA, always consult your healthcare provider before taking it. Side effects can include diarrhea, gas, nausea, and vomiting—especially if taken with foods like chickpeas and peanuts.
7. Eggs
Eggs are not only known for their protein content; they are also rich in choline. One large egg contains 125 mg of choline. And, that’s not all, they also contain plenty of omega-3, iron, iodine, and many vitamins.
8. Nuts
According to Parks, nuts are good foods for breastfeeding because they are excellent sources of fat and fiber—these nutrients are great for breastfeeding women. Parks explains that nuts have ALA (alpha-linoleic acid), a precursor to DHA (docosahexaenoic acid), and may help increase the DHA in breast milk. DHA is a type of omega-3 fatty acid beneficial for brain development in infants.
9. Fruit
Vitamin C aids growth and development in children and helps build immunity to prevent infections. If you’re looking for a good source of vitamin C, try citrus fruit. Stone fruits like dates are helpful, too. One small study found that date fruit consumption increased milk supply in breastfeeding mothers.
10. Beans
Considered a nutritional powerhouse, beans and legumes are high in protein. More than that, beans contain carbohydrates, B vitamins, iron, copper, magnesium and phosphorus. They also have a low glycemic index.
Interestingly, research has shown that some well-known legumes like soybeans, and green beans contain phytoestrogens—substances present in plants that mimic the function of estrogen. This is important because milk production is dependent on effective interaction between the hormones, estrogen, progesterone, and prolactin.
5 foods to avoid when breastfeeding
Generally, no foods are completely prohibited—but here are 5 food and drinks to avoid or limit when breastfeeding:
1. Alcohol
Because alcohol can pass through your breast milk, breastfeeding after consuming alcohol can disrupt a baby’s sleep or make them agitated and fussy. Stick to one standard drink and wait at least two hours to breastfeed. The more alcohol you drink, the longer it stays in your system and can negatively affect your baby. Infants are at risk of heavy intoxication, water retention, and hormonal imbalances with mothers who drink heavily while breastfeeding. Additionally, alcohol reduces milk production, so it’s a good idea all around to refrain from consuming alcohol or limit intake. Alcohol may also change the taste of breast milk, and infants may refuse to feed at the breast.
2. Caffeine
Just like alcohol, caffeine can pass through your breast milk to your baby. However, there are no severe health implications if you stick to the limits. The CDC recommends 200 mg of caffeine—or two to three cups of coffee daily. More than that can disrupt your baby’s sleeping patterns and cause fussiness. In addition, consuming more than 450 ml of coffee reduces iron levels in breast milk and puts babies at risk of anemia.
3. High-mercury seafood
Avoid seafood high in mercury, such as sharks, tilefish, and swordfish. Such foods can lead to mercury poisoning. Babies are particularly vulnerable, and mercury poisoning can damage their nervous systems.
4. Supplements
Avoid any pharmacological or herbal supplements not recommended by your healthcare provider. There’s very little scientific evidence to support the use of most popular galactagogues. “Because the supplement industry isn’t well regulated, there’s a high risk of contamination in supplements,” Park says. “It’s not worth the risk for the small chance of benefits.” Talk to your healthcare provider about incorporating a multivitamin or vitamin D supplement. Prenatal vitamins should be taken by all reproductive-age women until they are done childbearing and breastfeeding.
5. Gas-inducing foods
You may have heard how you should avoid certain foods believed to cause gas and allergies in infants, like eggs, cabbages, broccoli, and beans. These foods are not off-limits, but you should determine if your baby is actually sensitive to any food by eating them first and keeping track of any unusual reactions. If so, then avoid.
Allergies in breastfed babies
Your baby could develop allergies to certain foods through breastfeeding. The usual culprits are cabbage, cow’s milk, eggs, nuts, soy, wheat, and shellfish. When this happens, your baby may cry for long hours, refuse breast milk, or have trouble sleeping. Other symptoms include eczema, asthma, diaper rashes, runny or blocked nose, vomiting, diarrhea, gas, and constipation.
Usually, the first treatment for food allergy is removing the specific food from your diet at least until the symptoms subside. However, restricting certain foods from your diet may affect breastfeeding and cause you to become deficient in essential micronutrients. If you suspect your baby is reacting to an allergen in your breast milk due to your diet, discuss your concerns with your healthcare provider before eliminating any foods from your diet. Your healthcare provider will access the symptoms presented to rule out other conditions and give appropriate treatment recommendations.
