Good Nutrition During Lactation

We all know that good nutrition is important during pregnancy but is also essential following your delivery, especially if you are nursing. Breastfeeding increases your need for calories as well as many key nutrients; making the quality of food the food you eat just as important as the quantity. Use our tips below for making the most of your diet while breastfeeding.

Top Ten Tips for Breastfeeding Honest Moms:

1. Extra calories. Women who are breastfeeding need an additional 500 calories/day during the first 6 months and 400 calories/day during the second 6 months to ensure adequate milk production. Remember, the extra calories are added on to you pre-pregnancy calorie needs and not your pregnancy needs.
2. Key nutrients. Incorporate protein, calcium, zinc, folic acid, and vitamins E and B₆ into your diet daily. See our “Get Your Nutrients” table below for maximizing your nutrient intake with the food groups. 
3. Stay hydrated. Aim for a minimum of 8 glasses of water a day in addition to other decaffeinated, nonalcoholic beverages.
4. What about happy hour? It’s ok to have some alcohol if you are breastfeeding however drink moderately (a couple of drinks per week).  If you do have alcohol, have it right after you’ve breastfed your little one rather than just before. This gives your body a chance to metabolize the alcohol before you breastfeed again.
5. Coffee fix. Proceed cautiously. Sure, you’re probably craving a cup (or four!) after limiting it during pregnancy however just one cup of coffee is enough to make your baby cranky, jittery and/or sleepless.
6. Dropping weight. If you are trying to lose the weight you gained during pregnancy, be sure to lose weight gradually by eating a healthy, well-balanced diet and exercising regularly.
7. Grow a baby Einstein. DHA-rich foods promote baby’s brain development. Think sardines, wild salmon, flaxseed oil, walnuts as well as DHA-enriched products like eggs.
8. Keep it up. Don’t give up your prenatal vitamin just yet. You’ll want to continue taking this daily while you are breastfeeding.
9. Beware mercury. Shark, swordfish, king mackerel and tilefish (golden or white snapper) should be avoided because they may contain high levels of mercury. Also, limit “white” or “albacore” tuna to 6 oz per week, and limit “light” tuna to 12 oz per week.
10. Go fish! Don’t give up on all fish. If you avoid the high-mercury guys above, you can rest assured that other fish are a healthy addition to your breastfeeding diet. Fish that contain low amounts of mercury include wild salmon, shrimp, pollock, cod, halibut, and catfish

Get Your Nutrients!