Balancing your diet while breastfeeding is crucial, because the quality of your meals will determine the nutritional content of your breast milk. You need to consume a healthy diet with no large caloric restrictions while breastfeeding to ensure that your baby receives proper nutrition from the breast milk. Talk to a lactation specialist, your physician or your baby's pediatrician about the best foods to consume.
Calories
You need to consume about 2,800 calories per day while you're breastfeeding, according to the University of Michigan Health System. If you're not supplementing your infant's diet with formula and breastfeeding only, you need to consume 400 to 500 additional calories each day compared with your pre-pregnancy diet, says the University of Pittsburgh Medical Center. While breastfeeding, you shouldn't practice calorie restriction, because lactation causes natural weight loss by using up your body's storage of fat. The best thing to do is eat when you're hungry.
Avoid
While you're breastfeeding, you should avoid processed foods, refined sugars, baked goods and breads made with white flour, as well as chemical food additives, advises the University of Michigan Health System. Although you should eat about 12 ounces of fish each week, you should avoid consuming swordfish, albacore tuna, shark and king mackerel because of the mercury content. Mercury can be toxic to you and your breastfeeding infant.
Diet
You should follow a well-balanced diet, eating lots of fresh vegetables, fruits, whole grains, fish and legumes, as well as plenty of calcium-rich foods. Also, be sure to eat essential fatty acids to enrich your breast milk. Focus on eating foods that contain key nutrients such as calcium, iron and folic acid, as well as vitamins A, C and D. Aim to consume a daily diet comprised of 7 ounces of whole grains, 6 ounces of protein such as meats or beans, 3 cups of cooked or raw vegetables, 2 cups of fruits, 3 cups of milk, 6 teaspoons of vegetable oils and less than 290 calories worth of sweets or fats. Also, stay hydrated by drinking at least eight glasses of water daily.
Considerations
You may need to continue taking your prenatal vitamins while you're breastfeeding, the Mayo Clinic says. You also may need to take a special vitamin D supplement if you're not supplementing with formula, because breast milk typically doesn't contain enough of this vitamin. If your baby is colicky or fussy from gas, you may need to eliminate foods from your diet that appear to trigger the gas.
Warnings
Avoid taking excessive or unnecessary herbal remedies, supplements and medications while you're breastfeeding. Also avoid caffeine, cigarettes and alcohol. Take only the medications that your physician prescribes or says is OK for a breastfeeding mom to take. Also make sure to inform your dentist, eye doctor and other health practitioners that you are breastfeeding.
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