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Optimal nutrition during breastfeeding is vital for both you and your baby. What you eat can directly affect the quality and quantity of breast milk produced, influencing your baby's growth and development.
Don't worry, the list of things you should avoid is much shorter than while you were pregnant!
Prioritize 1
Prioritize 1
- Protein-rich foods such as lean meats, poultry, fish, eggs, dairy, beans, and lentils.
- Whole grains, fruits, and vegetables provide fiber, vitamins, and minerals.
- Variety in your diet exposes your baby to different flavors, which may help with later acceptance of solid foods.
Hydrate
Hydrate
As a breastfeeding mother, it's recommended to aim around 16 cups of fluid intake daily, which can include water from both beverages and hydrating foods. To replenish the extra fluids utilized in milk production, consider drinking a generous glass of water every time you nurse your baby! 4
Limit 1
Caffeine: While moderate caffeine consumption is generally considered safe during breastfeeding, excessive amounts could lead to irritability, poor sleeping patterns, fussiness, and jitteriness in infants. Limit caffeine intake to about 2 to 3 cups (16 to 24 ounces) of caffeinated beverages per day. If you notice your baby becoming more fussy or irritable after you consume caffeine, consider reducing your intake.
Alcohol: Alcohol can pass into breast milk. If you choose to drink alcohol, it's recommended to avoid breastfeeding until the alcohol has completely cleared from your system, which typically takes about two to three hours for a standard drink. One standard drink is equivalent to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of distilled spirits. Pumping and storing breast milk before consuming alcohol can allow you to feed your baby safely while the alcohol metabolizes out of your system.
*Once you figure out a breastfeeding schedule, you can choose to drink alcohol. However, it's important to wait until you've allowed enough time for the alcohol to leave your system before nursing again.
Fish high in mercury: such as, shark, ray, swordfish, barramundi, gemfish, orange roughy, ling and southern bluefin tuna.
Peppermint, sage, and parsley: These herbs have been associated with a decrease in milk supply. It's advisable to limit your intake of these herbs, especially if you notice any signs that your baby isn't getting enough breast milk during nursing.
Spicy Food?
Yes! Spicy foods are safe to consume while breastfeeding.
Each infant is different! Not all of them will react the same during breastfeeding. Below are foods that your baby might react differently to. However, some babies may not react at all. It's important for you to test and observe how your baby responds to these foods.
Gas-producing foods: Foods like cabbage, broccoli, Brussels sprouts and other gas-inducing foods may cause gas in both you and your baby. 5
Garlic: Breast milk can take on the flavors of the foods you eat, and garlic is one that many babies may not enjoy. In some cases, the taste of garlic in breast milk could lead the baby to refuse to nurse. 5
Certain foods or drinks in your diet could cause your baby to become irritable or have an allergic reaction. If your baby becomes fussy or develops a rash, diarrhea or wheezing soon after nursing, consult your baby's health care provider.
What are the benefits of breastfeeding?
❀ Breast milk is the best source of nutrition for most babies. As the baby grows, the mother’s breast milk will change to meet the baby’s nutritional needs.
❀ Breastfeeding is a special and unique way to feel connected to your baby. Some researchers have found that the bonding from breastfeeding may help reduce social and behavioral problems in both children and adults.
❀ Breastfeeding can help protect babies against some short- and long-term illnesses and diseases. And can reduce the mother’s risk of breast and ovarian cancer, type 2 diabetes, and high blood pressure.
❀ Breastfed babies have a lower risk of asthma, obesity, type 1 diabetes, and sudden infant death syndrome (SIDS). And also less likely to have ear infections and stomach bugs.
❀ Breast milk shares antibodies from the mother with her baby. These antibodies help babies develop a strong immune system and protect them from illnesses.
❀ Breastfeeding parents learn to read their infant’s cues, and babies learn to trust caregivers. This helps shape your baby’s early behavior.
❀ Mothers can breastfeed anytime and anywhere. When traveling, breastfeeding can also provide a source of comfort for babies whose normal routine is disrupted. 12, 13
Breast-Feeding Tips 7
🌸 Early initiation:
Begin breastfeeding soon after birth to develop bonding and milk production.
🌸 Pay attention to your baby's hunger and fullness cues:
They might be hungry if they are crying, put their hands in a fist, put hands towards lips or turn head toward the nipple. Fullness cues may be closing mouth, turning head away from the nipple, or relaxing hands. 9
🌸 Try different positions:
Explore comfortable breastfeeding positions like side-lying, football hold, cradle hold, etc... And try switching them from time to time.
🌸 Breast-feed from both breasts equally:
To maintain balanced milk production and prevent engorgement, alternate breastfeeding from each breast during feeding sessions. Consider using a reminder like a safety pin to track which breast was last nursed from, ensuring equal stimulation and milk supply from both sides.
🌸 Get the right equipment:
A nursing bra, breast pads, breast pump, bottles, nursing pillow if you'd like one, and such.
🌸 Seek help:
If you experience challenges such as mastitis (inflammation of the breast tissue often caused by infection) or nipple soreness, don't hesitate to reach out to a lactation consultant or healthcare provider. They can provide valuable guidance and support to address these issues effectively.
🌸 Ease the Engorgement Pain: (blood vessels are swollen and milk ducts are overfilled with milk): Massage your breast, take a warm shower, apply a warm compress or warm water on towel. If warmth doesn't work, use cold compress in between each sessions. Pump milk manually or using a breast pump to relieve pressure (doing that in the shower can bring some extra relief).
*But keep in mind that the more you pump, the more your body will produce.
⚠︎ If you notice any red spots anywhere on the breast, it could be a sign of mastitis, an inflammation of breast tissue that sometimes involves an infection. Seek medical help if you experience persistent pain, swelling, warmth, or redness in your breast. All signs of mastitis.
Ever heard of a tea that promotes lactation?11
Made from anise seed, fennel, fenugreek coriander. Those have been known to increase breast milk production.
Consult your healthcare practitioner before using.
How to Enjoy:
Pour 8 oz. freshly boiled water over 1 tea bag.
Cover & Steep for 10-15 min.
Squeeze tea bag to ensure maximum goodness.
Good with honey!
Enjoy!
This tea has received many good reviews from moms! 11
The Bottle/Formula
The Bottle/Formula
.
Infant formula serves as a substitute for human milk and provides essential nutrition for babies under 12 months old.
Reasons for Using Formula:
Insufficient milk production
Health conditions preventing breastfeeding
Medication safety concerns
Mental health issues
Discomfort or pain during nursing
Absence of a breastfeeding caregiver
Personal preference.
The Different Formulas: 6
Cow's Milk-Based Formula: Most formulas are based on cow's milk, but they're changed to make them safer and healthier for babies. The milk is treated to make the protein easier to digest and more lactose is added to match breast milk. Some of the fat is replaced with easier-to-digest oils.
Soy-Based Formula: Soy-based formulas are an option for babies who can't tolerate lactose, which is found in cow's milk. These formulas are made from soy protein and are suitable for babies with cow's milk allergies or with lactose intolerance.
The Different Proteins:
Standard (Full-Size) Protein Formula: Contains proteins in their original size, similar to those found in cow's milk or soybeans. Those proteins are much bigger than the breastmilk and while most babies can digest these proteins well, they require more effort to absorb. 6
Examples:
- Similac Advance
- Enfamil Infant
- Enfamil ProSobee
- Similac Soy Isomil
Partially Hydrolyzed Protein Formula: Proteins are partially broken down to smaller sizes, resembling breast milk proteins more closely. This is suitable for babies experiencing digestive discomfort or with a history of digestive issues. 6
Examples:
- Enfamil Gentlease
- Gerber Good Start SoothePro
- Gerber Good Start GentlePro
- Similac Pro-Total Comfort
- Enfamil Reguline
- Gerber Good Start Soy
Fully Hydrolyzed Protein Formula: Those proteins go through an extensive process of breakdown to turn them into very small fragments, resulting in a hypoallergenic composition. This means that these proteins are less likely to trigger allergic reactions in individuals who may be sensitive to certain protein types. 6
Examples:
- Similac Alimentum
- Enfamil Nutramigen
- Gerber Good Start Extensive HA ⁸
Iron Fortified
Almost all infant formulas have extra iron added, which is crucial for babies' growth. Iron-fortified formulas have helped reduce iron deficiency in babies. The American Academy of Pediatrics recommends them for all babies who aren't breastfed or who are only partially breastfed.
How to Choose?
All formulas sold in the U.S. follow strict rules set by the government and the FDA. These rules ensure that they have the right nutrients your baby needs to grow. There isn't one that's best for everyone. Both store brands and name brands can be good choices.
When buying formula, remember:
Check the expiration date to avoid old formulas.
Make sure the container isn't open, leaking, or rusty, even if it has a few bumps from shipping.
Get the right formula for your baby's age. Don't buy toddler formula for infants.
Look for one that is iron fortified.
Consider the hydrolyzed formula if your baby has digestive issues.
Bottle-Feeding Tips 8
🌸 Feeding Technique:
Hold your baby in a semi-upright position during feeds to aid digestion and prevent choking. Brush the teat against their lips and allow them to draw it into their mouth. Ensure the bottle remains horizontal to control the milk flow and minimize air intake.
🌸 Observe Your Baby's Cues:
Babies have different feeding patterns, follow your baby's lead and feed them when they show signs of hunger, like turning their head away from the bottle and closing their mouth. Allow breaks during feeds, and stop when they indicate they're full, even if the bottle isn't empty.
🌸 Choose the Right Equipment:
Ensure you have an adequate supply of bottles, teats, and a bottle brush for cleaning. Opt for simple, easy-to-clean bottles.
🌸 Sterilization is Key:
Sterilize bottles and teats until your baby is at least 12 months old to prevent infections. Thoroughly wash your hands before handling sterilized equipment to maintain hygiene.
🌸 Follow Preparation Instructions:
If using infant formula, carefully follow the instructions on the packaging when preparing feeds. Double-check that the bottle top is securely fastened to prevent leaks.
🌸 Safety Precautions:
Never leave your baby unattended during feeding, and avoid propping up the bottle or letting them fall asleep with it. Dispose of any unused milk after feeding, and make fresh formula as needed to maintain freshness and safety.
🌸 Burping and Winding:
Help your baby release trapped air by gently rubbing or patting their back after feeding. This can reduce discomfort and prevent colic.
🌸 Educate Caregivers:
Ensure anyone feeding your baby understands proper bottle feeding techniques and safety precautions, especially if you're breastfeeding and introducing bottles. 10, 11
References:
1.Mayo Clinic. Breast-feeding nutrition: Tips for moms. Mayo Clinic. Published April 27, 2022. https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912
2.Quam J. Nutrition During Breastfeeding: How Health Professionals Can Support Healthy Moms and Babies - News & Events | health.gov. health.gov. Published August 27, 2021. https://health.gov/news/202108/nutrition-during-breastfeeding-how-health-professionals-can-support-healthy-moms-and-babies
3.CDC. Diet considerations for breastfeeding mothers. Centers for Disease Control and Prevention. Published September 2, 2021. https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/maternal-diet.html#:~:text=Top%20of%20Page-
4.Nursing Your Baby — What You Eat and Drink Matters. www.eatright.org. Accessed March 22, 2024. https://www.eatright.org/health/pregnancy/breastfeeding-and-formula/nursing-your-baby-what-you-eat-and-drink-matters#:~:text=Stay%20Hydrated
5.What To Eat & What Not To Eat While Breastfeeding - Baptist Health. www.baptisthealth.com. https://www.baptisthealth.com/blog/mother-and-baby-care/what-to-eat-what-not-to-eat-while-breastfeeding
6.Choosing Formula for Your Baby: A Guide. Healthline. Published December 17, 2020. https://www.healthline.com/health/parenting/baby-formula-guide-how-to-choose-the-right-kind-for-your-kid#types-of-protein
7.10 Best Breastfeeding Tips. www.thesource.org. Accessed March 23, 2024. https://www.thesource.org/post/best-breastfeeding-tips?gad_source=1&gclid=Cj0KCQjw-_mvBhDwARIsAA-Q0Q6VR8XeDRxUtYvmVKgiFVUf5UPQueoXFp_J7z9srC89E2HoIGDY9kwaAsqXEALw_wcB
8.NHS. Bottle feeding advice. nhs.uk. Published December 7, 2020. https://www.nhs.uk/conditions/baby/breastfeeding-and-bottle-feeding/bottle-feeding/advice/
9.CDC. Feeding From a Bottle. Centers for Disease Control and Prevention. Published February 24, 2020. https://www.cdc.gov/nutrition/infantandtoddlernutrition/bottle-feeding/index.html
10.Kelly L. Nutritional needs during pregnancy and breastfeeding. Mayo Clinic News Network. Published March 30, 2024. Accessed April 9, 2024. https://newsnetwork.mayoclinic.org/discussion/consumer-health-nutritional-needs-during-pregnancy-and-breastfeeding/
11.Mother’s Milk® | Lactation Tea | Traditional Medicinals | Traditional Medicinals. www.traditionalmedicinals.com. https://www.traditionalmedicinals.com/products/mothers-milk-tea
12.Cleveland Clinic. Benefits of breastfeeding for you & baby. Cleveland Clinic. Published July 17, 2023. https://my.clevelandclinic.org/health/articles/15274-benefits-of-breastfeeding
13.Centers for Disease Control and prevention. Five Great Benefits of Breastfeeding. Centers for Disease Control and Prevention. Published 2023. https://www.cdc.gov/nccdphp/dnpao/features/breastfeeding-benefits/index.html#:~:text=Breastfeeding%20can%20help%20protect%20babies
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