What to Eat and What to Avoid While Breastfeeding

You took good care of yourself while you were pregnant — eating healthy foods and taking prenatal vitamins — but after you give birth, it’s just as important to continue those good habits.

Studies show that breastfeeding (breast-feeding) may help reduce the risk of certain medical conditions later in life, such as heart disease and diabetes.

If you choose to breastfeed, you can eat certain foods that will benefit you and your baby, help you maintain your energy, and increase your milk supply.

Certified nurse midwives Sue Hudson, CNM, and Molly Carrigg, CNM, share the foods you should eat and avoid while breastfeeding.

Best foods for breastfeeding

You’re probably already stressed out from having a newborn in your home, so don’t let what you eat add to your stress, says Hudson.

“As long as a person has a varied diet they will be fine,” he notes.

Here are some great options that Hudson and Carrigg recommend adding to your breastfeeding diet:

Whole grains

It’s important to keep ingredients like oatmeal, brown rice, and whole grain pasta in the rotation because they’re naturally rich in fiber, minerals, and vitamins, as well as carbs, protein, and healthy unsaturated fats.

Eating whole grains can help you stay full for longer, keep your digestive system working well, and prevent hunger pangs.

“Whole grains keep blood sugar levels stable,” Carrigg says. “Whole grains also help you stay regular and combat constipation, which is common during the postpartum period.”

Salmon and sardines

Fish like salmon and sardines are a great source of protein, as well as vitamins and omega-3 fatty acids, which can reduce inflammation. Salmon also contains vitamin D.

“Consuming these foods will help with the development of the baby’s nervous system,” Hudson says.

Steak

For non-vegetarians, eating beef can provide you with essential B vitamins and most importantly zinc, which will help you maintain your energy.

Instead of grain-fed beef, look for grass-fed beef, which has less fat and calories and more omega-3s. It also doesn’t contain any added hormones or antibiotics.

“If you are vegan or vegetarian, make sure you are taking a vitamin B12 supplement (10 micrograms) for yourself and your baby while breastfeeding,” Carrigg advises.

Eggs

Another great option for non-vegans and breastfeeding individuals, eggs contain protein, vitamin B12, vitamin D, and folate.

“The most important nutrient in eggs is choline, which is essential for nervous system development and building cell structure,” explains Hudson.

For vegans, options like lentils, dried fruits, leafy greens, and fortified cereals can be great alternatives to the health benefits of eggs.

Leafy greens

Load up on ingredients like kale, collard greens, spinach, and kale. They’re packed with vitamins A, C, E, and K, fiber, and calcium. Consider these options when making salads and sandwiches.

Legumes

Don’t overlook the power of black beans, chickpeas, and lentils. They contain vitamin K, antioxidants, and calcium, making them a great addition to soups and stews.

A study revealed that legumes play an important role in preventing and managing many health problems.

yogurt

Go Greek here, says Hudson. While there are many great yogurt options packed with calcium, Greek yogurt, which isn’t as processed as most types, also packs a higher amount of protein.

Sweet potatoes

Sweet potatoes contain vitamin A, which helps with vision. It also helps organs like your heart, lungs and kidneys form and maintain themselves.

“It helps our cells communicate better,” Hudson says.

Eating just one medium-sized sweet potato (with skin) a day will meet your daily vitamin A needs. Sweet potatoes are also an excellent source of potassium.

Nuts and seeds

Snack on almonds and walnuts to boost your calcium intake, or add chia seeds and hemp seeds to your smoothies. Most nuts are high in protein, low in saturated fat, and cholesterol-free.

Rich in calcium and copper, sesame seeds support immune function and red blood cell development. But don’t eat them whole, as they’ll pass through your digestive tract without reaping the benefits. Shelled and crushed options are ideal. Look for tahini, a salty paste made from sesame seeds that can be used in hummus and other dishes.

“Many studies have shown that consuming peanuts and tree nuts during pregnancy and breastfeeding reduces the risk of peanut sensitivity,” Carrigg says. “If you can eat nuts, it’s a good idea to expose your baby to them through breast milk.”

Apricots

These little fruits pack a big punch. Rich in fiber, vitamins, flavonoids, and potassium, eating apricots can help strengthen blood vessels, reduce inflammation, and support healthy blood pressure. Opt for fresh apricots instead of canned varieties. Dried apricots are also a great option.

Are there any foods to avoid while breastfeeding?

When it comes to what to avoid while breastfeeding, Hudson says most foods are safe, especially if they’re part of a balanced diet. However, there are some foods to avoid while breastfeeding, including:

• Foods containing artificial sweeteners. There is some concern that artificial sweeteners may increase your child’s risk of obesity, but more research is needed.
• Fish high in mercury, such as shark, mackerel and swordfish. Mercury is a metal that can be toxic when consumed in large amounts, especially in children.
• Caffeine. The U.S. Centers for Disease Control and Prevention (CDC) recommends limiting your caffeine intake to 300 milligrams each day, which is about two to three cups of coffee. If your child gets too much caffeine through breast milk, it can cause irritability and sleep problems.
• Alcohol. The best option is to avoid alcoholic beverages, but if you do drink, here are some considerations: Don’t have more than one drink a day. You should also wait two hours between feedings to allow the alcohol to leave your system. “If you have more than two drinks, it is recommended that you express milk to maintain your milk supply and prevent bloating,” Carrigg stresses. “However, there are alcohol levels in your milk and it is not recommended for the baby.”

Breastfeeding and diet

It’s natural to want to get back in shape and lose weight after pregnancy.

So, is it a good idea to lose weight while breastfeeding?

While it’s okay to ease back into your exercise routine (and indulge yourself while you adjust to late-night eating), you may want to hold off on starting any diet that restricts or limits calories or certain foods. And skip intermittent fasting for now.

In fact, if you’re breastfeeding, you’ll need to consume extra calories. Most diets include 1,600 to 2,000 calories, but breastfeeding women should aim to eat an extra 350 to 500 calories per day.

“Breastfeeding itself is a great way to return to your pre-pregnancy weight,” Carrigg says. “Studies show that breastfeeding helps people return to their pre-pregnancy weight faster than those who do not breastfeed.”

In conclusion?

Breastfeeding provides your baby with essential nutrients, and your breast milk changes over time to include the nutrients your baby needs, Hudson says.

“That’s pretty remarkable,” she says. “An individual’s breast milk is designed for the gestational age of that baby.”

It’s also recommended that breastfeeding mothers continue taking prenatal vitamins for up to a year after birth, Hudson added.

“Is that completely necessary?” she asks. “If someone is doing exactly what they’re supposed to with their diet, then probably not. But for some who choose to breastfeed, they don’t always get what they need, so taking prenatal vitamins is a pretty good alternative.”

Taking good care of yourself will only benefit your baby. Whether it’s your partner, family members, or friends, ask for help with things like grocery shopping and cooking.

“Remember, parenting is a team sport,” says Hudson.