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.

1. Size

Bottle nipples come in different sizes. For newborns, it's best to start with a slow-flow nipple.

If you’re breastfeeding, start with a slow-flow nipple regardless of your baby’s age. This prevents nipple confusion and mimics the sucking action from breastfeeding. You can switch to a medium-flow or fast-flow nipple as your baby grows.

5. Baby's comfort

Watch how your baby reacts. If they're content, you may have found the right one! If they seem fussy, try several feedings at different times of day before you buy a different one.

Your flow may be too slow if your baby is:

Upset

Taking longer than 20 minutes to finish

Falling asleep while feeding

Sucking hard and/or the nipple is collapsing inwards

Your flow may be too fast if your baby is:

Gulping or swallowing hard

Coughing or choking

Dripping milk out of their mouth

Refusing to eat

Be patient as you try to bottle feed. Sometimes it takes time for the baby to learn how to use a bottle. You might need to try a few nipples. Choosing the right one is important to give your baby the right flow. Whether you’re breastfeeding or exclusively bottle-feeding, Pacify Lactation Consultants can help!

Position 3: Cross-cradle

Lactating parent displaying the Cross-cradle hold

The “cross-cradle” or “transitional hold” is good for premature babies or those with a weak suck. Hold your baby across your body, with their legs across from the breast in use. Support their head at the base of their neck with your hand. Watch a video of Orieta demonstrating the Cross-cradle hold here!

Position 5: Side-lying

Lactating parent displaying the Side-lying position

The “side-lying” position is great for parents who had a C-section or want to rest during feedings. Lie on your side with your baby facing you. Bring their head close to your breast and let them latch.

What works for one feeding may not work for the next! Try different positions and use pillows for added comfort. Find a position that works for you and your baby. It's a special bonding moment, and patience is key as you explore together. Call a Pacify Lactation Consultant for help or more ideas!

Balancing your diet for breastfeeding

Gradually reduce feeding time

Offer substitutions or distractions

Start weaning with the less important feeding times

Offer a healthy diet for your toddler

Seek expert help

1. Size

2. Material

3. Shape and style

5. Baby's comfort

Position 1: Cradle hold

Position 2: Football hold

Position 3: Cross-cradle

Position 4: Laid-back

Position 5: Side-lying