Balancing your diet for breastfeeding
Breastfeeding is a natural way to give your baby important nutrients. Some people think that moms who breastfeed need to eat perfectly to make good milk. That's not true!
You don't have to be perfect to feed your baby well. Research shows that what a mom eats is important, but it usually doesn't change the quality of her breast milk.
Food
Research shows that moms make good milk while eating foods like whole grains, veggies, and meat. While it's good to eat different foods for your health, you don't have to eat perfectly to make a good supply of milk.
It's best to listen to your body and eat when you're hungry. Following the idea of “Intuitive Eating” can be helpful and healthy for choosing meals.
Drink
When it comes to water, just drinking when you're thirsty is usually enough. You don't have to force yourself to drink a lot, and drinking extra won't make more milk.
Vitamins & minerals
You don't usually need extra vitamins or minerals if you eat a mix of different foods. Your doctor may recommend that you continue to take your prenatal vitamin while you breastfeed so please ask your doctor.
Fats
Eating fats doesn't change how much fat is in your breast milk, but it can change the kinds of fats. Eating a mix of good and not-so-good fats is a good plan for a balanced diet.
Limit
It's a good idea, especially if you're pregnant or breastfeeding, to not eat much fish with high mercury. It's also smart not to have much caffeine or alcohol, but you don't have to completely stop.
Usually, there aren't specific foods to skip because you're breastfeeding. Most moms can eat what they like, when they want, and how much they want, unless the baby has a clear problem with a certain food. If your family has a history of food allergies, you might want to avoid common allergens in your diet. If your baby reacts to a certain food, not eating it might help. Always talk to your doctor or allergist before cutting out foods due to allergies.
Remember, breastfeeding parents don’t have to eat perfectly. Trust your body and your milk to give your baby what they need. Focus on having a healthy and balanced life that lets you enjoy your breastfeeding journey without worrying too much.
