1. By Samantha Jackson, M.S., Lamar University dietetic intern
NUTRITION DURING BREASTFEEDING
Proper nutrition is essential while breastfeeding for your baby to achieve maximum
benefits!
What Should I Eat While I’m
Breastfeeding?
Be sure to eat a balanced diet containing a
variety of foods from each of the five food
groups (grains, protein, dairy, vegetables, and
fruits).
Calories: Your calorie needs will be greater while
you are breastfeeding. Amounts vary woman to
woman, but a general rule is to add an
additional 330 calories daily during the first 6
months of breastfeeding, and an additional 400
calories daily during the second 6 months.
Protein: Your protein needs increase while
breastfeeding as well. Again, amounts vary, but
it is generally advised to add an additional 25
grams daily, from sources such as poultry, some
types of fish, or eggs.
Fluids: Fluid needs increase while
breastfeeding. Try drinking a beverage
(preferably water) every time you breastfeed.
You may need a multivitamin/mineral
supplement. Be sure to check with your doctor!
What Should I Limit or Avoid
While I’m Breastfeeding?
Limit: Caffeine. Up to 2-3 cups of coffee
daily is fine (but remember it passes through
the bloodstream to your breastmilk).
Limit: “Empty calorie” foods (foods that are
high in added sugars and/or fats, such as
sodas, desserts, and fried foods).
Limit: White (albacore) tuna (no more than
6 ounces weekly).
Avoid: Shark, swordfish, king mackerel, and
tilefish (they have high levels of mercury).
Avoid: Raw eggs, raw fish, and raw or
undercooked meats.
Avoid: Alcohol (wait at least 4 hours after
drinking a single alcoholic beverage before
you breastfeed.)
Sources:
http://www.choosemyplate.gov/moms-breastfeeding-nutritional-needs
http://www.choosemyplate.gov/moms-making-healthy-food-choices
Escott-Stump, S. (2015). Lactation. In Nutrition & Diagnosis-Related Care (8th ed.). (pp. 13-19). Philadelphia, PA: Wolters Kluwer
https://www.vectorstock.com/royalty-free-vector/mother-breastfeeding-baby-vector-47332
http://www.eventbrite.com/e/nyc-breastfeeding-leadership-council-2013-annual-breastfeeding-forum-tickets-5365034964