Key Nutrients

Eating Guide

To make sure you get all the nutrients you need, eat a variety of foods from the food groups.

*Based on a 2,200 calorie diet

Dieting

Breastfeeding will help you to return to your pre-pregnancy weight sooner. This is because of the extra calories it burns. But your focus should be on healthful eating, not dieting. If you diet during breastfeeding, you are putting yourself and your baby at risk. If you find that you are having a hard time losing the weight you put on while pregnant, talk to a dietitian about creating an eating plan.

Fluid Needs

Make sure you drink enough fluids to make milk. Many women find that they are thirstier, especially when they first start breastfeeding. Drink plenty of water each day. Make sure your water does not have excess nitrate as in water from some private wells. Drink healthful drinks such as low-fat milk and 100% juice.

Vitamins

You may choose to take a multivitamin. This is not a substitute for eating a balanced diet. Many women do not have enough iodine. Talk to your doctor about whether you should take an iodine supplement. Check with your doctor before taking any supplements.

Alcohol

Most experts say that you should not drink alcohol during breastfeeding. It passes into your milk in the same amounts as it is in your bloodstream. If you do have a drink, do not breastfeed for two hours.

Caffeine

For most women, having one or two cups of coffee or tea per day is fine. If you find that your baby is fussy or having problems sleeping, try not drinking caffeine for a couple of days and see if it helps.

Seafood

Fish and shellfish are an important source of lean protein and omega-3 fatty acids. But seafood also contains mercury. In high amounts it can cause problems for your growing baby. While breastfeeding, you should eat up to 12 ounces of fish per week. Do not eat fish that has high levels of mercury, such as tilefish, king mackerel, swordfish, albacore tuna, and shark. Good choices are salmon, sardines, canned light tuna, and shrimp. These are high in omega-3 fatty acids and low in mercury.

Spicy or Gassy Foods

You may have heard that you should not eat spicy or gassy foods. This is only true if they are a problem. If your baby is fussy, try not to eat these foods for 24 hours. See if it helps. To better track your baby's reactions to the foods you eat, keep a journal. It will help you find out what foods are causing problems and make changes.

Food Allergies

Some babies may have food allergies. They are often not to the breast milk itself but foods that you eat. Work with your doctor to find out which foods may be causing the problem. Do not stop eating major food groups without talking to your doctor first.