Your Breastfeeding Diet: Nourishing Baby and You

Hey there, mumma! So, you’ve entered the wonderful world of motherhood, and now you’re facing the million-dollar question: What should you chow down on while you’re breastfeeding that little bundle of joy? Well, worry not, because we’re about to dive into the delicious details right here. In this post, I’m going to spill the beans on everything you need to know about your breastfeeding diet. We’re talking calories, essential nutrients, handling special diets like vegan or vegetarian, and even what to do if your baby’s got a food allergy. So, hang tight and let’s get you all the info you need. 😊

 

Calories Required to Produce Breastmilk

Your body is an incredible machine, and it requires extra fuel to produce that liquid white gold, breastmilk. On average, you’ll need about 300-500 extra calories per day while breastfeeding. It’s important to make sure you’re eating enough, because your body will prioritise the calories you take in to provide milk for your baby. If you’re not eating enough, you might find yourself feeling lethargic and very low on energy. Listen to your body and eat when you’re hungry. I know this can be hard when looking after your baby takes up all your time! It can help to have some quick easy-to-grab snacks stashed in your fridge or cupboard, so you don’t have to think too hard about what to eat.

Important Nutrients for Breastfeeding Mums

Your breastfeeding diet doesn’t have to be perfect, but it should be balanced and wholesome. While it’s true that your baby will usually get what they need from your milk, neglecting your own nutrition can take a toll on your well-being. Eating healthily is not just about your baby’s growth and development; it’s equally crucial for your own health. Your body is working overtime to nourish your baby, and if it doesn’t receive the necessary nutrients, it can lead to fatigue, weakness, and even potential health issues down the road. So, while perfection isn’t the goal, remember that a well-rounded, nutritious diet is a gift you give not only to your baby but also to yourself during this special time. Your breastfeeding diet should cover all the usual guidelines keeping in mind that you will need the 300-500 calories more than a regular adult diet. Focus on these nutrients:

• Protein, calcium, iron, folate, and omega-3 fatty acids: these are all crucial nutrients for breastfeeding mothers and their babies, supporting growth, development, and overall health.
• Iodine and Vitamin B12: Iodine and vitamin B12 are vital for your baby’s brain development, nervous system development and thyroid function as well as keeping your own nervous system and thyroid functioning well. Vitamin B12 is crucial for energy and overall health, as well as the baby’s growth and neurological development. Ensuring an adequate intake of these nutrients is essential for both of you.
• Vitamin D: Sunshine and supplements are your best friends (talk to your doctor before taking any supplements though!)
• Hydration: Keep sipping water throughout the day to stay well-hydrated. Staying hydrated is vital, but you don’t need to overdo it. Simply drink when you’re thirsty, and your body will guide you. Your urine should be pale yellow, a sign that you’re adequately hydrated.

You might find it helpful to check out the Australian dietary guidelines for adults here.

Special diet considerations

Vegan Diet and Vegetarian Diet: If you follow a vegan or vegetarian diet, you can still provide excellent breastmilk. Just pay extra attention to getting enough protein, vitamin B12, calcium, and iron. Consider fortified foods and supplements if necessary. You might like to consult with a dietitian to make sure you’ve got these important nutrients covered in your diet.

Weight Loss Surgery Diet: If you’ve had weight loss surgery, it’s crucial to consult your healthcare provider for a personalised plan. Make sure you’re getting the right nutrients without compromising your health or your baby’s.

What if My Baby Has a Food Allergy or Intolerance: Discovering that your baby has a food allergy or intolerance can be challenging. The most common allergens include dairy, nuts, eggs, and soy. If you suspect an issue, consult with an International Board Certified Lactation Consultant (IBCLC). (You can book a home visit or online video call with me here). After taking a careful history of signs and symptoms and doing a thorough breastfeeding assessment, they may recommend eliminating the allergen from your diet and refer you to a dietitian. Yes, breastfeeding a baby with food allergies is still very possible! It can even be very beneficial for a bub with allergies because breastmilk is full of healing properties that can help heal bub’s inflamed gut.

 

Alcohol

The safest thing is to have no alcohol in your system since alcohol does get into your breastmilk. But the occasional glass of wine or a celebratory cocktail is generally considered safe while breastfeeding, because the amount that gets into your milk is very small. It’s crucial to be cautious. To minimize any potential risks, it’s best to limit alcohol consumption. If you plan to have a drink, waiting a couple of hours to feed after consuming alcohol can help ensure that it’s cleared from your system and doesn’t pass to bub. The Feed Safe app can help you work out when you’re milk is likely to be alcohol free. Download the Feed Safe app and find out more about breastfeeding and alcohol here.

 

Foods to Avoid When Breastfeeding

NONE!

There is no need to restrict your diet just because you’re breastfeeding. There are no particular foods you need to avoid when breastfeeding. There are a lot of myths around that talk about certain vegetables and other foods that give baby gas, but the truth is that gas from your own stomach can’t get into your milk, so it’s very unlikely that foods you eat are affecting your baby unless they have a sensitivity or allergy (in which case further investigation is needed!).

 

Babies can be affected by caffeine, particularly in the newborn stage. Food Standards Australia New Zealand recommend keeping daily caffeine intake less than 200mg when pregnant or breastfeeding. So, 1 or 2 cups of coffee is usually no problem.

 

Remember, every baby is different, and what upsets one might not bother another. It’s a matter of trial and error.

 

Navigating the breastfeeding diet may seem daunting at first, but remember that your body is incredibly adaptable. It’s designed to nourish your baby even when your diet isn’t perfect. Focus on eating a variety of nutritious foods, staying hydrated, and listening to your body’s cues.

 

Remember, you’re doing an amazing job, and your little one is lucky to have you as their mum. Happy breastfeeding! 🤱

 

If you found this helpful, I’d love it if you could send me a DM on Instagram and let me know what you took away from this post 😊