Breastfeeding can provide you and your newborn with many health benefits. Whether you choose to nurse your baby exclusively or supplement with formula, a balanced diet is important to give your infant the nutrients she needs. A balanced diet will also help you maintain your milk supply and prevent complications with breastfeeding.
Increase Energy Intake
During pregnancy, most women typically need to consume an additional 300 calories daily. As a nursing mom, you should take in an extra 500 calories from your pre-pregnancy diet to meet the demands of supplying your baby with milk. If you are not sure how many calories you should consume, MyPyramid.gov offers a special section for breastfeeding mothers to calculate daily energy needs.
Include Nutrient-Dense Foods
Select foods that are rich in vitamins and minerals. Breastfeeding may increase your calcium requirements. Foods that are high in calcium are dairy products, such as milk and yogurt, some leafy greens and products that are fortified with calcium, such as cereals, orange juice, breads and soy milk.
Some health-care providers recommend taking a daily vitamin supplement to ensure that you are getting adequate amounts of essential vitamins and nutrients. Some doctors may even advise you to continue taking a prenatal supplement while you breastfeed. Consult with your physician before starting any type of dietary supplementation.
Items to Limit or Avoid
Try to limit foods that have low nutrient density or are considered empty calories, because they lack what you need in nutrients, vitamins and minerals. A small amount of caffeine, such as the equivalent of one to two cups of coffee, is OK for most women and their babies. But the American Dietary Guidelines advise against drinking alcohol while nursing. It is possible for the alcohol in your bloodstream to pass into your breast milk, especially when greater volumes are consumed.
You may find that after you eat certain foods, your baby acts fussy or has some sort of reaction such as a rash or diarrhea. Avoid foods that appear to bother your child, and contact your pediatrician if you think the reaction is a sign of a food allergy.
Stay Hydrated
Nursing moms need to drink the recommended eight classes of water or other liquid per day or more. Hydration is important to keep a healthy milk supply. Many moms find it helpful to drink a glass of water every time they breastfeed. Keep a water bottle handy throughout the day, and avoid beverages that are high in sugar.
