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.

Watch what you drink and the medications you take

You can still have your coffee or tea but keep caffeine under 300 mg per day. Check with your healthcare provider before taking any medications, vitamins, or supplements. Call the Infant Risk Center at (806) 352-2519 to know if medications are safe for your breast milk. Check out the National Library of Medicine's Drugs and Lactation Database to check the effects of medications on breastfeeding.

While you're breastfeeding, it’s important to care for yourself, especially now that you’re caring for a baby. Eating fresh, balanced meals and staying hydrated gives you the energy you need. Always talk to your doctor and check with the Infant Risk Center (806) 352-2519 about any medications. Call a Pacify Lactation Consultant if you have more questions!

Step 5: Keep going

Let go of the pressure, then gently squeeze your fingers together again. Keep up this rhythmic motion, going around your breast to make sure you get all the milk you need.

Don't worry if it takes a little practice – you'll get better with time. Hand expression is a good skill to have when breastfeeding. If you're having trouble, call a Pacify Lactation Consultant! They're there to help you out. With some practice and patience, you'll be a pro in no time.

Why parents build a milk supply

Having a breast milk stash can be very helpful:

If you plan to return to work

If you plan to share feeding duty with a partner or family member

If you’re simply planning a night out away from the baby

Whatever the reason, making a milk stash is a good choice. Let's explore some tips for storing breast milk.

How much breast milk should I save for work?

Figure out how much milk to store by counting the times your baby feeds when you're not there. If your baby has 4 feedings from 8 am to 5 pm, you'll miss 4 feedings. Multiply that number by the amount your baby takes per feeding. In this example, if they take 3-4 ounces each feeding, you'd need 12-16 ounces stored for each day. The exact amount depends on your baby's needs, but this gives you a starting point.

The low-down on storing breast milk

Follow the CDC's guidelines:

Keep breast milk at room temperature (77°F or cooler) for a maximum of four hours

Store in the fridge for up to four days

Store in the freezer for six months to a year (quality starts to dip after six months).

When on the move, place that breast milk in an insulated cooler bag with ice packs; it stays fresh for 24 hours. Upon reaching your destination, either use the milk or move it to the fridge or freezer.

Balancing your diet for breastfeeding

More fiber, please!

Choose fresh foods

Good fats are your friends

Stay hydrated

Watch what you drink and the medications you take

Step 1: Get ready

Step 2: Find a cozy spot

Step 3: Set up your fingers

Step 4: Start expressing

Step 5: Keep going

Why parents build a milk supply

How much breast milk should I save for work?

Getting your milk supply up