Almost every breastfeeding mom wants to know what she SHOULDN’T eat – what foods will make her baby fussy, colicky, allergic. But a busy new mom ought to ask what foods she SHOULD eat to nourish her baby and to keep herself as healthy as possible on her mothering journey.

Good nutrition for a nursing mom isn’t complicated – simply eat a healthy diet of nutritious foods as close to their natural state as possible. You may have found that your diet changed during pregnancy – you began to pay more attention to what you were consuming knowing your baby needed strong building blocks to grow. Once you are nursing your newborn baby, you can continue on the same path. Rest assured that even moms who don’t follow an “ideal” diet make just the right breastmilk for their babies. But a mom who makes healthy eating a priority will have more energy, get sick less often and feel better overall as she cares for her new little one.

Knowing some basics about nutrition during lactation can help you make the healthiest choices for yourself as you nourish your baby at the breast.

Calories

During lactation, a mom needs 400-500 extra calories per day for milk production, or a total of 2,000 to 2,500 calories each day. This depends on many factors, though, such as your current weight and activity levels, as well as your basic metabolism. The frequency and duration of breastfeeding also makes a difference.

The best rule is to avoid counting calories, and to simply “eat to hunger.” For some women, this might mean three large meals a day. For others, six small meals may be a better option. Just make sure to select nutritious foods – whether for a meal or for a snack. Instead of quantity, focus on quality.

Carbs, Protein and Fat

These substances called macronutrients, are needed by your body in large quantities to keep going.

Carbohydrates: Carbohydrates should make up about half of all the calories you eat. Carbs from foods such as fruits, vegetables and whole-grain breads and cereals are the best for your body. Avoid simple carbs such as those found in sugary foods, juice, soft drinks and products made with refined flours.

Protein: Protein builds muscles, and helps keep your hormonal and immune systems in balance. Proteins from animal sources, as well as a variety of proteins from plant sources, provide the right combination to keep your body healthy. During lactation, around 15% of your total calories should come from proteins, and your intake should be around 65 grams per day. Be sure to choose lean proteins from animal sources. If you are a vegetarian or vegan, try to combine plant sources to create complete proteins.

Fat: This category has the most influence on milk composition, and provides your baby with nearly half of the energy he or she needs to grow. Your breastmilk will reflect the types of fats you consume. Be sure to eat foods rich in omega-3 fatty acids, and to limit those containing hydrogenated or trans-fats. Less than 30% of your daily calories should come from fats.

Vitamins, Minerals and Phytonutrients

Micronutrients – vitamins and minerals – are substances the body needs only in small quantities, but are still important for maintaining health.

Vitamins: Fat-soluble vitamins (such as, vitamins A, D, E and K) and water-soluble vitamins (such as B complex and C) are both essential for metabolism, disease prevention and overall health. Fat-soluble vitamins are stored in the body’s fatty tissue, and can be used as needed to keep your system functioning. Water-soluble vitamins, on the other hand, are stored for shorter periods, so they need to be replenished more often.

Minerals: Minerals are inorganic compounds (such as iron, calcium, zinc, etc.) needed in small quantities for tissue growth and metabolism. One of the most-talked-about of these during lactation is calcium. The recommendation is for 1200mg of calcium per day – but this doesn’t mean you need to drink lots of cow’s milk or consume dairy products. Other sources of calcium include dark green leafy vegetables, almonds, canned fish, whole grains, and more. Another mineral, iron, is an important building block of baby’s immune system. While the iron level in breastmilk is low, it highly bioavailable to your baby, meaning your baby’s body uses it easily.

Phytonutrients: Unlike vitamins and minerals, you don’t need phytonutrients to stay alive. But these plant-based chemicals do help to prevent disease. Researchers have identified more than 25,000 phytonutirents, like carotenoids, phytoestrogens, flavonoids, and more. The best way to get them? Eat a healthy diet full of whole foods, especially fruits, vegetables, whole grains, nuts and beans.

Fluids

Some nursing moms are thirsty every time they sit down to nurse. Other women don’t notice the same craving. What’s most important is to “drink to thirst.” Pay attention to drinking enough throughout the day. If you’re feeling thirsty, you’re already starting to get dehydrated. Keep some water nearby and sip it often. Don’t force too many fluids, though. Research has found that women who consumed excess fluids actually had decreased milk production.

Water is, of course, the best choice, but you can add a splash of lemon or fruit juice to flavor the beverage. Strive for eight to ten eight-ounce glasses of fluids each day.

When most people think about nutrition, they think about food groups and servings per day. Different sources have different recommendations about what types of food are most important in what quantities. The USDA has suggested a nutritious diet be composed of fruits, vegetables, grains, protein, and dairy. The emphasis is no longer on how many servings per day, but rather the proportion of each category in comparison to the overall diet. How much of each type of food is dependent on your age and activity level. Some basic guidelines to follow for a healthy diet include:

• Choose foods that are nutrient-dense, rather than calorie-dense. Eat foods that pack the most nutrition into the fewest number of calories. These foods will keep you feeling fuller longer, and will limit cravings for other, less-healthy food choices. Limit empty calories or “junk” food.
• Start eating low-fat. Limit the animal fats in your diet, and eliminate trans-fats, which are detrimental to good health. Choose, instead, essential fatty acids that improve your well-being. These are found in fish and seafood, as well as nuts, seeds, and other plant sources.
• Eat foods as close to their natural state as possible. Eliminate processed convenience and fast foods for the best diet.
• Choose whole grains. Whole grain cereals, 100% whole wheat bread, brown or whole-grain rice, etc. are high in nutrients and fiber, and low in fat.
• Eat across the rainbow. Be sure to include fruits and vegetables of many colors and varieties into your diet each day. Dark green leafy vegetables, yellow or red fruits and vegetables, etc. each provide their own set of necessary nutrients to your diet.
• Enjoy variety. Don’t limit yourself to only bland foods. Eat the foods you typically enjoy even if they are spicy or have strong flavors, such as garlic. Some research suggests that exposure to these flavors through breastmilk might lead to a wider palate as a child grows.

When a mom eats a well-balanced diet, she lays the foundation for healthy eating for the whole family. She provides a strong example as her children grow. It can be challenging when caring for small children, though, to get enough servings of essential nutrients. Adding JuicePlus+ to your diet can give you an advantage. JuicePlus+ consists of juice powders from up to 25 fruits, vegetables, berries, and grains to augment a healthy diet. This whole food based nutrition can fill the nutrient gaps when busy moms don’t have time to eat “right.” No matter how you eat, though, your breastmilk will be just right for your baby.

References

1. National Research Council. (1991). Nutrition During Lactation. Washington, DC: The National Academies Press.
2. Parpia Khan, SL. (2004). Maternal nutrition during breastfeeding. New Beginnings 21(2); p 44.
3. Riordan J & Wambach K. (2010). Breastfeeding and Human Lactation (4th Edition ed.). Sudbury, MA: Jones & Bartlett.
4. Sears M & Sear W. (2000). The Breastfeeding Book. Boston: Little Brown.