Breastfeeding

Focus on increased nutrients for breast milk; missing nutrients come from mom's reserves

Recommended For

Breastfeeding newborn.

Diet Goals

Meet increased nutrient goals

  • Breastfeeding burns an additional 500 calories per day
  • Eat nutrient dense foods to meet increased needs
  • Caution with high mercury fish, herbal supplements
Health benefits for mom & baby are amazing! Lower infection & SIDS risk for baby, lower future chronic disease risk for both mom & baby.

Food Recommendations

Foods to Eat

Lean meats: Chicken, turkey, fish, tuna, shrimp, pork chops
Fruits, Vegetables: Berries, avocado, leafy greens, carrots
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp
Low fat dairy: Skim, 1% milk, yogurt, cheeses, buttermilk
Nuts, Seeds: Chia seeds, flax, pepitas, almonds, walnuts

Foods to Avoid

Herbal supplements/herbal tea: Talk to MD
Foods that make baby gassy: Garlic, onions, spices, beans, cabbage
Alcohol: Beer, wine, liquor, canned alcohol drinks
High mercury fish: Shark, swordfish, mackerel, tilefish
Processed foods: Fast or fried foods, packaged foods, frozen dinners, cakes
Excess caffeine: Coffee, tea, energy drinks, sodas, chocolate

Diet Rules

Additional Information

Research

Health benefits for babies: improves cognitive development, fights infection, prevents disease, lower cancer risk.
Health benefits for mom: burns extra calories, shrinks uterus post pregnancy, lower risk of breast/ovarian cancer.
Breastmilk nutrients are best for baby's brain growth & nervous system development. Studies show breastfed babies score higher on intelligence tests when older.

Caveats

Can provide quality milk for baby without perfect diet; if mom's diet lacking, needed nutrients taken from mom.
Foods to limit/avoid: Mercury in fish, caffeine, alcohol, processed foods high in fat & sugar, herbal supplements (can harm baby).
It takes food 4-6 hours to reach breast milk if looking for food related reaction (rare).
Drink 2-3 liters of water/day; urine should be pale yellow if well hydrated.

References

Breastfeeding and Diabetes. (n.d.). American Diabetes Association. https://diabetes.org/diabetes/gestational-diabetes/diabetes-breastfeeding
Breastfeeding: Why It Matters. (2021). Centers for Disease Control. https://www.cdc.gov/breastfeeding/about-breastfeeding/why-it-matters.html
Breastfeeding: Why it Matters. (2023). Centers for Disease Control. https://www.cdc.gov/breastfeeding/about-breastfeeding/why-it-matters.html
Childers, L. (2011). PCOS and Breastfeeding. Contemporary OB/GYN. https://www.contemporaryobgyn.net/view/pcos-and-breastfeeding
Breastfeeding a Baby With Allergies. (n.d.). Children’s Hospital of Philadelphia. https://www.chop.edu/pages/breastfeeding-baby-food-allergies
The Benefits of Breastfeeding for Baby & for Mom. (2018). Cleveland Clinic. https://my.clevelandclinic.org/health/articles/15274-the-benefits-of-breastfeeding-for-baby--for-mom
Benefits of Breastfeeding. (2022). Cleveland Clinic. https://my.clevelandclinic.org/health/articles/15274-benefits-of-breastfeeding
Cordeiro, B. (2014). Breastfeeding lowers your breast cancer risk. The University of Texas MD Anderson Cancer Center. https://www.mdanderson.org/publications/focused-on-health/breastfeeding-breast-cancer-prevention.h19-1589046.html
Dieterich, C., Felice, J., O’Sullivan, E., & Rasmussen, K. (2013). Breastfeeding and health outcomes for the mother-infant dyad. Pediatric Clinic North Am.
Dougherty, E. (2022). Are there any foods to avoid when breastfeeding? BabyCenter. https://www.babycenter.com/baby/breastfeeding/are-there-any-foods-to-avoid-while-breastfeeding_8906
Eenfeldt MD, A. (2022). Eating low carb or keto when breastfeeding. Diet Doctor. https://www.dietdoctor.com/low-carb/when-breastfeeding
Eggert RD MPH MD, J., & Eggert MD, L. (n.d.). Nutrition and Lactation. The Global Library of Women’s Medicine. Retrieved January 17, 2022, from https://www.glowm.com/section-view/heading/Nutrition%20and%20Lactation/item/146#28425
Your Gateway to Food Safety Information. (2023). FoodSafety.gov. https://www.foodsafety.gov/
Grassi MS RD, A. (2008). Polycystic Ovary Syndrome — Unique Concerns During Pregnancy and Lactation. Today’s Dietitian. https://www.todaysdietitian.com/newarchives/120108p38.shtml#:~:text=Due%20to%20the%20high%20rate,)%2C%20candies%2C%20and%20desserts.
James, D., & Dobson, B. (2005). Position of the American Dietetic Association: Promoting and supporting breastfeeding. American Dietetic Association.
Kominiarek, M., & Rajan, P. (2016). Nutrition Recommendations in Pregnancy and Lactation. Medical Clinic North America.
Kominiarek MD, M., MS, & Rajan MD, P. (2016). Nutrition Recommendations in Pregnancy and Lactation. NIH, National Library of Medicine, The Medical Clinics of North America. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5104202/
Marangoni, F., Cetin, I., Verduci, E., Canzone, G., Giovannini, M., Scollo, P., Corsello, G., & Poli, A. (2016). Maternal Diet and Nutrient Requirements in Pregnancy and Breastfeeding. An Italian Consensus Document. NIH, National Library of Medicine, MDPI. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5084016/
Nutrition During Lactation. Maternal health effects of breastfeeding. (n.d.). National Academies Press (US). Retrieved January 9, 2024, from https://www.ncbi.nlm.nih.gov/books/NBK235583/
Pearson-Glaze IBCLC, P. (2021). Best Breastfeeding Diet and Foods to Avoid. Breastfeeding.support. https://breastfeeding.support/best-breastfeeding-diet-foods-avoid/
Breastfeeding a Baby With Food Allergies. (2014). The Children’s Hospital of Philadelphia. https://www.chop.edu/pages/breastfeeding-baby-food-allergies