Breastfeeding And Your Diet

WHAT YOU SHOULD KNOW:

• A healthy diet gives you all the nutrients you need during breastfeeding. A healthy diet includes a variety of foods from all the food groups. Your diet should have the right amount of calories, carbohydrates, fruits, vegetables, protein, and dairy. Carbohydrates include foods such as whole grain breads, cereal, rice, and pasta. Protein includes lean meat, eggs, fish, nuts, and legumes (beans). Dairy foods include low-fat milk, yogurt, and cheese.
  
  
• Your body has a higher need for certain nutrients (vitamins and minerals) and calories during breastfeeding. Some of the extra calories you need will come from the extra body fat that you gained while you were pregnant. Your body changes this fat into calories it can use for making milk. The rest of the extra calories you need will be met through your diet. The amount of calories you need depends on your current weight, height, age, and physical activity level. A dietitian can tell you how many calories and servings you need from each food group. By eating the right amount of servings from each food group, you should be able to get the extra nutrients and calories you need.

AFTER YOU LEAVE:

Ask for information about where and when to go for follow-up visits:

For continuing care, treatments, or home services, ask for more information.

Diet guidelines during breastfeeding:

• Regular meals: During breastfeeding, your body needs about 500 extra calories per day. If you miss meals or cut down on too many calories, you may not get the extra calories and nutrients you need. You may want to try eating smaller meals more often throughout the day to meet your needs. Your caregiver or dietitian can help you find a meal plan that will work for you.
  
  
• Liquids: A low intake of liquids may affect your milk volume, so drink plenty of liquids to meet your needs. Women 19 years old and older should drink about two liters of liquid each day (about nine 8 ounce cups). You may need to drink more liquids in very hot weather. Healthy liquids include water, juice, and milk.
  
  
• Calcium: Get enough calcium in your diet to help replace bone mass that you have lost during pregnancy and breastfeeding. Breastfeeding women who are older than 19 years need 1000 mg of calcium each day. Those who are younger than 19 years need 1300 mg of calcium each day. You can get calcium by eating dairy foods such as milk, yogurt, and cheese. You can also get calcium from green leafy vegetables such as spinach and broccoli. If you have a hard time getting enough calcium through foods, talk to your caregiver about taking a supplement.
  
  
• Vitamin D: Sunlight helps your body to make vitamin D. Women who are not exposed to the sun very much may have low levels of vitamin D. Women who do not drink milk may also have low levels of vitamin D. During breastfeeding, you should get 5 micrograms per day. Food sources of vitamin D include fish and fish liver oils. Many foods are also fortified with vitamin D. Ask your caregiver if you need a vitamin D supplement.
  
  
• Special diets: Women who do not eat certain foods may not be getting enough of certain nutrients. For example, women who eat vegetarian diets do not eat animal products, such as meat, eggs, milk, and dairy. Animal products are rich sources of certain vitamins and minerals such as vitamin B12. The need for these vitamins and minerals is higher during breastfeeding. Women who are lactose intolerant may not eat dairy products, which are rich sources of calcium and vitamin D. Talk to your caregiver if you follow a special diet and think you may need a supplement.

How your diet affects your baby:

• The food you eat usually does not affect your baby. Most women find they can eat any type of food without causing a problem for their baby. Certain babies may be affected by foods their mother has eaten. Foods that commonly cause a food allergy or sensitivity are cow's milk, eggs, and nuts. If your baby is affected by these foods, it may mean that he is sensitive or allergic to them. A food allergy or sensitivity may cause your baby to vomit or spit up more than usual. He may also pull his knees up because of stomach pain or have mucus or blood in his stools.
  
  
• If you think something you ate affected your baby, avoid eating the food that may have caused the problem. Talk to your caregiver if you think your baby has a food allergy or sensitivity. If your baby does have a food allergy, you can still breastfeed. You will just have to avoid the food that causes problems for your baby. Some babies have colic. Colic is a condition in which a baby is very fussy and cries often throughout the day. Avoiding foods that cause food allergies or sensitivities may also help to decrease colic in some babies.

What to avoid or limit while breastfeeding:

• Alcohol: Alcohol can also be passed from your body to your baby through breast milk. Alcohol can also reduce let-down and decrease the amount of breast milk you make. Breastfeed your baby before you drink alcohol. Do not breastfeed your baby for at least 2 to 2 ½ hours after having one drink. One drink of alcohol is 12 ounces of beer or four ounces of wine. One ounce of liquor, such as whiskey, is one drink of alcohol. Talk to your caregiver if you drink alcohol and are breastfeeding.
  
  
• Caffeine: Caffeine can also pass into your breast milk, so you may want to limit caffeine in your diet. Caffeine is found in coffee, tea, some sodas, energy drinks, and chocolate. Ask your caregiver if you should limit caffeine in your diet.
  
  
• Smoking: If you smoke, it is never too late to quit. Smoking can decrease how much breast milk you make. Smoking harms your body in many ways. You are more likely to have heart disease, lung disease, cancer, and other health problems if you smoke. Quitting smoking will improve your health and the health of those around you. Talk with your caregiver if you smoke and need help to quit.
  
  
• Herbal teas and supplements: You may need to limit or avoid certain herbal teas or supplements. Talk to your caregiver about what types of herbal teas and supplements are safe for you to have.
  
  
• Mercury in fish: Mercury is found in certain types of fish, such as shark, swordfish, mackerel, and tilefish. You can eat up to 12 ounces of other kinds of fish every week. This amount includes up to 6 ounces of albacore (white) tuna per week. Always check for warnings about eating locally caught fish.

Losing weight while breastfeeding:

You may be able to lose weight by following a normal diet if you are breastfeeding only (no formula). This can happen because of the extra calories your body needs to support breastfeeding. This weight loss may not happen for all women. If you want to lose weight, do not cut down your calories too much or lose weight too quickly. You might decrease your milk supply or decrease your levels of certain nutrients. Most women can lose up to 1 to 2 pounds a week without affecting their milk supply or health. If you want to lose weight, ask your caregiver if it is safe for you to lose weight while breastfeeding.

Where can I get more information about breastfeeding?

• American Academy of Pediatrics
  141 Northwest Point Boulevard
  Elk Grove Village , IL 60007-1098
  Phone: 1- 847 - 434-4000
  Web Address: http://www.aap.org
  

CONTACT A CAREGIVER IF:

• You are losing weight very quickly.
  
  
• You think something in your diet is affecting your baby.
  
  
• You are following a special diet and think you may need a supplement.
  
  
• You have signs of dehydration such as dark urine or a decrease in urination.
  
  
• Your baby is four or more days old and has less than six wet diapers each day.

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The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.