Women during lactation need to consume more calories than usual to meet their own nutritional needs and provide for their breastfeeding child.
According to Mayo Clinic, breastfeeding mothers should consume approximately 340 to 400 more kilocalories (kcal) than they did before pregnancy to remain well-nourished.
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Table of Contents
Key Takeaways
- A balanced diet for breastfeeding women includes additional calories in the form of fruits, vegetables, and foods rich in carbohydrates.
- Caffeine and alcohol should be avoided completely or taken with extreme caution.
- Fish is good for breastfeeding women, but you should be careful about the type of fish you consume.
What To Eat in Lactation
A healthy, well-balanced diet for breastfeeding women should include:
- Foods that contain starch, such as bread, rice, potatoes, and pasta, are an excellent source of carbohydrates.
- Aim for at least five servings of a range of fruits and vegetables each day, including fresh, frozen, canned, and dried fruit and vegetables.
- A maximum of one glass of unsweetened fresh juice or smoothies.
- Foods high in protein including lean meat, beans, lentils, seafood, and eggs.
- Dairy items, including milk, cheese, and yogurt, or dairy substitutes, should be chosen with lower-fat and lower-sugar options, as they are a good source of protein and calcium.
- Consume plenty of liquids. When you are about to breastfeed, keep a drink nearby, such as water, reduced-fat milk, or sugar-free or reduced-sugar beverages.
What To Limit or Avoid in Lactation
If you are lactating, you should limit or avoid the consumption of the following:
1. Caffeine
Caffeine can be passed into breast milk while you’re lactating. Caffeine works as an energizer when taken in large doses, and it can keep the baby awake and uneasy.
Caffeine is naturally present in various drinks and foods, including chocolate, coffee, and tea.
It is advised that you take no more than 200 mg of caffeine daily if you are breastfeeding. The NHS recommends the following food and drink choices for caffeine intake during lactation:
- 100 mg of instant coffee.
- 140 mg of filter coffee.
- 75 mg of tea.
- 40 milligrams of cola.
- Energy drink (80 milligrams in a 250 ml can).
- Plain, dark or milk chocolate.
2. Alcohol
Alcohol can be passed into breast milk and therefore into the lactating infant. It is best to quit alcohol consumption altogether if you are nursing. If you can’t completely avoid it, limiting consumption to an occasional drink at least two hours before feeding your baby should be followed.
In addition to the several health hazards, heavy alcohol consumption might reduce your breast milk production. It may also result in issues with your baby’s growth, sleep, and development.
Other Diet Considerations
Breastfeeding mothers should also consider the following items to add to their diet plan:
1. Lactation and Multivitamins
Breastfeeding mothers typically require 10 mcg of vitamin D and 400 mcg of folic acid per day. A routine diet should be able to fulfill this requirement. According to the UK health advisory, babies’ diet requires vitamin D supplements.
It is advised to avoid using products that make high-dose claims and have labels that indicate the recommended daily intake is greater than 100%.
A conventional multivitamin and mineral supplement specifically designed for expectant and breastfeeding mothers that contains vitamin D and folic acid should meet all nutritional needs, in addition to a nutritious diet, if there is no identified vitamin deficiency.
2. Lactation and Fish
Breastfeeding women can eat fish, as it contains protein and healthy fats, including omega-3 fatty acids, which are necessary for the development of the baby. However, breastfeeding women should be cautious about the quantity and type of fish they consume.
The FDA and USDA advise pregnant and nursing mothers to avoid shark, swordfish, king mackerel, and tilefish, as they are known to contain high levels of mercury. Fish that are low in mercury, like salmon, pollock, catfish, shrimp, and canned light tuna, should be preferred instead.
Conclusion
To recap, in this article we have explained the best diet for lactating mothers. You should aim for a well-balanced diet including healthy foods, dairy, fresh fruits, and vegetables.
Furthermore, you should stop or limit caffeine and alcohol intake to ensure healthy growth and development of the baby. For any concerns regarding diet in lactation or related issues you can consult the best gynecologists in top Pakistani cities via oladoc.
