Breastfeeding is the optimal form of nutrition for infants as long as the mother follows an appropriate diet. The American Dietetic Association recommends exclusively breastfeeding an infant for the first 6 months of life and breastfeeding with complimentary foods for at least 12 months. Benefits of breastfeeding include reduced risk for ovarian and breast cancer for the mother, reduced risk of infant illness and childhood obesity and a cheaper form of nutrition, according to the Office on Women's Health. To help ensure a mother's milk is safe to drink, a breastfeeding diet should be followed.
Background
The breastfeeding diet is similar to a pregnancy diet. The foods a mother eats help make up her breast milk. Therefore, certain foods and substances found in foods can be beneficial or harmful if consumed by the infant through breast milk. Eating a healthy diet and drinking plenty of liquids when breastfeeding can help increase milk volume.
Calorie Recommendations
According to the U.S. Department of Health and Human Resources, breastfeeding uses an extra 500 calories each day. Therefore, eating sufficient calories without overeating helps ensure sufficient milk production without weight gain. The U.S. Department of Agriculture's MyPyramid Plan for Moms website provides customized meal plans for nursing mothers. For example, a five-foot-three, 30-year-old, 140-Ib. nursing mother who exercises 30 to 60 minutes per day would require about 2,400 to 2,600 calories per day to maintain an adequate milk supply for her newborn.
Diet Recommendations
The MyPyramid Plan for Moms is based on the USDA's food guide pyramid for healthy eating. Using MyPyramid Plan for Moms, the same 30-year-old nursing mother described earlier would require 8 oz. of grains, 3 cups of vegetables, 2 cups of fruits, 3 cups of milk or dairy products, 6.5 oz. of meat or beans, 7 tsp. of oils and 360 calories from extra fats or sugars each day.
Beneficial Foods
Foods containing omega-3 fatty acids, especially docosahexaenoic acid, can be beneficial for breastfeeding moms and infants because DHA helps support infant brain development, according to the "Journal of the American Medical Association." DHA can be found in fish, eggs and some prenatal supplements. Many obstetricians encourage the continuation of prenatal vitamins with omega-3s added for breastfeeding moms.
Foods to Avoid
Although fish contains beneficial omega-3 fatty acids, certain types of fish contain high amounts of mercury, a neurotoxin, and should be avoided during pregnancy and breastfeeding. Fish high in mercury include shark, king mackerel, swordfish and golden bass, according to "JAMA." Canned light tuna, shrimp and salmon contain low amounts of mercury; albacore tuna is higher in mercury.
Breastfeeding moms should also avoid caffeine and alcohol in large amounts, according to the U.S. Department of Health and Human Services.
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