The Best Diet for Breastfeeding: Boost Your Milk Supply

Should you have that morning cup of coffee? You know seafood is rich in healthy proteins, but what about mercury?

How will your menu choices affect your breast milk supply?

As if late-night feedings and multiple diaper changes aren’t enough, you now have to take a very careful look at your diet for breastfeeding. Remember, every nutrient you take in directly supports your baby’s growth and your own energy levels.

The good news is we have answered some of the most commonly asked questions we receive and presented them in this article to help you better determine the best menu for you and your infant.

At Conway Medical Center, we realize that breastfeeding isn’t always easy. In fact, we offer breastfeeding classes and breastfeeding support groups to help you give your child the healthiest possible start in life. You can explore our website for more information about these breastfeeding support groups and breastfeeding classes.

The Best Diet for Breastfeeding: Fuel Your Body and Feed Your Baby

What Foods Should You Eat While Breastfeeding?

Good nutrition is important for everyone, but for breastfeeding mothers, it takes on an even greater significance—because the quality of what you eat directly impacts your baby’s health and development.

The following are some foods you should definitely add to your menu:

• Lean meat
• Eggs
• Dairy
• Lentils
• Beans

When hydrating, water is always the best choice. Juices may contain high levels of sugar.

Seafood is also an excellent source of protein, which is very important for breastfeeding mothers. However, you should exercise caution when eating fish or other seafood; some have higher levels of mercury. This mercury is passed to your infant through your breastmilk.

We encourage you to speak with your doctor or nutritionist if you have any questions about eating seafood while breastfeeding. You may also refer to this informative chart from the U.S. Food and Drug Administration.

But don’t concentrate too much on a list of specific foods. The bottom line is you need to focus more on making overall healthy choices than getting one specific food. Be sure to select foods that are rich in iron, protein and calcium.

What Foods Should You Avoid While Breastfeeding?

You may be surprised that there is actually a wide variety of foods you can eat while breastfeeding with no problem. In fact, your baby will probably like the variety of flavors in your breast milk. Often, this makes it easier for them to eat soft foods when they reach that stage.

However, there are some things you should avoid, and we want to encourage you that if you have any questions, our breastfeeding support team and lactation consultants are here to help you. We promise to take time to talk to you and address all your concerns.

We already wrote about the precautions you should take when eating seafood. Some fish and shellfish are high in mercury. Mercury can damage your baby’s nervous system and affect brain development. Again, we welcome any questions and want to be partners in your care.

The following are some other foods that you should avoid or eat in extreme  

• Caffeine: Coffee does pass to your infant in small amounts. Generally, there are no bad effects as long as you only drink about two to three cups of coffee (300 milligrams or less).

Don’t forget that coffee isn’t the only source of caffeine. It’s also found in:

• Sodas
• Energy drinks
• Tea
• Chocolate

• Alcohol: We believe it is best to avoid alcohol entirely.
• Smoking: It’s obvious, but it bears repeating; smoking is detrimental not only to your breastfeeding but to your overall health. It causes colic, low milk supply and problems with milk let-down.

Do You Need to Consume Extra Calories While Breastfeeding?

Yes, you will need to consume extra calories. However, the amount of calories depends upon your activity level. Typically, breastfeeding women need to take in an extra 450 to   day.

We’d be happy to meet with you individually to discuss the caloric intake that’s right for your needs. Again, remember that our lactation consultants are always here for you.

What Is the Importance of Hydration While Breastfeeding?

Because your body uses a lot of fluid to produce breast milk, it’s very important to remain hydrated when breastfeeding. Good hydration not only supports milk production, but you may also find that it gives you more energy.

For hydration, we recommend water. Milk and coconut water are additional good choices. Stay away from energy drinks that may be loaded with sugar and caffeine.

How Can Women on a Vegan Diet Prepare for Breastfeeding?

If you’re on a vegan diet, you’ll need to take special considerations when breastfeeding. If you do not consume any animal products, your baby may have less Vitamin B12. This could possibly place them at risk of neurological damage if they develop a Vitamin B12 deficiency.

You’ll need to work closely with our healthcare providers to ensure your baby is getting enough:

• Choline
• Zinc
• Iodine
• Omega-3 fats (EPA/DHA)

We’ll evaluate your situation and let you know if certain supplements would be the right choice for you.

We Know Breastfeeding Isn’t Always Easy, And We’re Here to Help

Breastfeeding comes with challenges, and we’re here to support you and your baby through this stage in your journey together.  From informative classes to ongoing support groups, we offer resources to help you feel confident and empowered.

Want to learn more? We invite you to check out our breastfeeding support groups and breastfeeding classes.