Breastfeeding And Your Diet

GENERAL INFORMATION:

What is a healthy diet during breast feeding? A healthy diet during breast feeding is one that contains a variety of foods from all the different food groups. During breast feeding, your body needs extra calories, protein and certain vitamins and minerals. You need extra calories because your body uses more calories (energy) during breast feeding. Most breast feeding women need about 200-500 calories more than they needed before being pregnant. Your dietitian or caregiver will tell you how many calories you need. If you eat a healthy diet with the right amount of calories, you can get the extra nutrients you need through food. Women who do not eat certain foods, or do not eat enough calories may need a supplement (vitamin or mineral pill).

Should I limit certain foods in my diet while I am breast feeding?

• Usually, you do not need to limit certain foods while you are breast feeding. Most women find they can eat any type of food without it causing a problem for their baby. Certain babies may be affected by foods their mother has eaten. This usually occurs in families with a history of food allergies or sensitivities. Foods that commonly cause problems are cow's milk, cow's milk products, fish, eggs, peanuts, and wheat.
  
  
• If your baby is sensitive, he may be fussy, have a skin rash, diarrhea, or have green stools with mucus. These signs and symptoms usually appear four hours or more after you have eaten a certain food. If you think a food is affecting your baby, avoid eating the food. With time, your baby's signs and symptoms should improve. You may also try eating the food again in small amounts about two to three weeks later to see if the sensitivity has improved. Babies often outgrow food sensitivities as they get older.

Should I take vitamins while I breast feed? You should be able to get all the nutrients you need if you eat a variety of foods in the right amounts. Caregivers may suggest that you take a multivitamin over the period of time that you breast feed. Ask your caregiver if you should take a vitamin or mineral supplement. Mothers who avoid or limit certain food groups may not be getting enough of certain vitamins or minerals. The following are common foods that people do not eat, and ways to replace the missing vitamins or minerals:

• Dairy: Some women are lactose intolerant (cannot digest milk products) or choose not to eat dairy (milk, cheese, yogurt, and ice cream). Because dairy foods are rich in calcium and vitamin D, these women may not be getting enough of these nutrients in their diet. Your body can make vitamin D after being in the sun. However, you may need a supplement if you get very little sunlight and do not eat dairy foods. You can get calcium from foods other than dairy. These foods include soy beverages, tofu, orange juice, and breakfast cereals that are fortified with calcium (have added calcium). Other foods that contain calcium are turnip greens, mustard greens, kale, and broccoli.
  
  
• Meat products and dairy: Somen women choose not to eat meat products and dairy. Meat products and dairy are rich sources of certain vitamins and minerals, such as vitamin B12. Some nonmeat foods such as breakfast cereals, soy milk or rice milk, or vegetarian burger patties are fortified with vitamin B12. However, it may be difficult to get enough vitamin B12 in your diet. Ask your caregiver if you need to take a vitamin or mineral supplement.

How much liquid should I drink while I am breast feeding? Women 19 years old and older should drink about 2.2 Liters of liquid each day (close to 9 eight-ounce cups). Ask your caregiver how much liquid you should have each day. A good way to remember to drink enough liquids is by drinking a glass of water, juice, or milk when you breast feed. Some food items such as soup and fruit also add liquid to your diet. Always drink when you are thirsty. A good way to tell if you are getting enough liquids is if your urine is clear or light yellow. If your urine is a dark color or you are constipated you may not be drinking enough liquids. When you have hard, dry stools that are difficult to pass, less often than usual it is called constipation. Drink extra liquids when you exercise.

What should I avoid or limit in my diet while breast feeding?

• Alcohol: Avoid drinking any drinks that contain alcohol while you breast feed. This includes beer, "light" beer, wine, mixed drinks, and all liquids that contain alcohol. Your milk "let-down" and milk supply may be decreased if you drink alcohol. Alcohol can pass to your baby through your breast milk. Regular or heavy drinking may decrease your baby's development and weight gain. Talk to your caregiver about drinking alcohol while breast feeding.
  
  
• Caffeine: Limit caffeine in your diet while breast feeding. Drinking large amounts of caffeine may cause your baby to be fussy or have trouble sleeping. Try to limit your intake of caffeine to less than 300 milligrams (mg) of caffeine per day. One cup (8 ounce) of brewed coffee contains about 85 mg of caffeine and one cup of tea contains about 80 mg. One 12 ounce can of soda contains about 36 mg.

Should I try to lose weight while breast feeding?

• Extra weight is added during your pregnancy to store energy for making breast milk. Breast feeding makes it easier to lose these extra pounds. Most breast feeding mothers lose weight just by following a normal diet. Crash diets, fad diets, and quick weight loss may be harmful to your body and may decrease your milk supply. A safe weight loss goal is about four pounds per month. To lose weight slowly and safely, you may try decreasing the amount of calories you eat by a small amount. You dietitian or caregiver will tell you how many calories you need.
  
  
• Another healthy way to lose weight is to exercise. Talk to your caregiver before starting an exercise program. Exercise at least three times a week. Do warmup activities before starting exercise and drink extra liquids during exercise. You need extra liquids during exercise because your body loses water through sweat.

Where can I get more information about breast feeding? Make sure caregivers know that breast feeding is important to you. Ask your caregiver for information about breast feeding. Your caregiver can answer your questions about breast feeding and give you the name of a Lactation Consultant. This person is a specially trained caregiver who helps mothers breast feed their babies. Going to a breast feeding class before your baby is born can also be helpful. Call your local hospital for more information about breast feeding classes. Breast feeding support groups can also help you learn about breast feeding your baby. Contact one of the following for more information:

• La Leche League International
  1400 N. Meacham Rd
  Schaumburg, IL 60173-4808
  Phone: 1-847-519-7730
  Web Address: http://www.lalecheleague.org
  

• Women, Infants and Children Program
  Food and Nutrition Services
  WIC Program
  Supplemental Food Programs Division
  Alexandria, VA 22302
  Phone: 1-703-305-2196
  Web Address: http://www.fns.usda.gov/wic
  

CARE AGREEMENT:

You can talk with your caregiver about the best way for you to feed your baby. You have the right to help plan how you are going to feed your baby. To help with this plan, learn as much as you can about breast feeding. Talk to your caregiver if you have questions about breast feeding.

Copyright © 2008 Thomson Healthcare Inc. All rights reserved. Information is for End User's use only and may not be sold, redistributed or otherwise used for commercial purposes.

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.

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