The Breastfeeding Diet: How Food Affects Your Milk

• Continue making healthy choices

 While you had to watch your food choices closely during pregnancy, breastfeeding allows for a larger range of foods and fewer restrictions. That said, keep eating your rainbow of fruits and veggies and a variety of healthy foods from all food groups.   Ensuring these things are incorporated into your breastfeeding diet will benefit you and your baby with nutrients and energy, and the varying tastes of your breast milk may even help your baby be a less picky eater in the future!

•  Don’t count calories

 Breastfeeding burns 300 to 500 calories a day, so you’re probably feeling hungry more often when nursing. But now’s not the time to crash-diet yourself back to your pre-pregnancy weight.   Feed your body what it needs and don’t worry about the calories – your body needs them to continue to make that liquid gold for your little one.

•  Stay hydrated

 Water, water everywhere – and you should be drinking it! Your body needs hydration to support your energy, health, and general wellbeing. So make sure you keep water bottles stashed at your nursing station or around the house where they’re easily accessible, and remind yourself to drink throughout the day.

• Medications and Herbs

 Many over-the-counter medications and prescriptions are considered safe to take while breastfeeding, but it’s always a good policy to talk to your healthcare provider before taking any new medications. If you’re taking herbs or other natural remedies, keep in mind that just because it’s natural doesn’t necessarily mean it’s safe. Again, check with your healthcare provider to ensure whatever you’re ingesting won’t negatively impact your breast milk supply, or your baby.

You're putting in the effort to give your baby the perfect food – breast milk – and taking care of what you eat can ensure that you are both happy, healthy, and thriving on your breastfeeding journey. 

​​​​​​​ Caffeine While Breastfeeding

 After a late night or an early morning, we don’t blame a mom for craving a little pick-me-up. Being a mom is understandably tiring, but we have good news. In moderation, a small amount of caffeine will not harm your breastfed baby.

 When caffeine enters your bloodstream, a small amount can be passed along to your baby through breast milk. Most babies aren’t affected by this, but some sensitive little ones may be extra fussy or wakeful after drinking milk with trace amounts of caffeine. Keep in mind that the concentration of caffeine in your breast milk will peak about two hours after consuming a caffeinated beverage or food. We recommend limiting your daily caffeine intake to less than 300 milligrams. For comparison, 500 milligrams is about 3 (8 oz) cups of coffee. Also, be sure to check the caffeine levels in other drinks you consume regularly, and remember that some foods contain caffeine as well.  

​​​​​​​ Alcohol While Breastfeeding

 Whether it’s a quiet night after the baby is in bed, or a much-needed night out with friends, any mom has the right to unwind with a drink (responsibly), and the right to make an informed decision about breastfeeding with alcohol in your system.

 Most professional sources advise limiting the amount of alcohol consumed to 8 ounces of wine or 2 beers, and waiting 2 hours before breastfeeding. It’s also recommended to limit alcohol intake to 1-2 drinks per week. In other words, occasional drinking and moderation are key. Be sure to keep in mind your fatigue and coordination levels, as dangerous mistakes can be made when handling a baby while impaired.

 You may have also heard that a glass or beer or wine in the evening helps with letdown or supply. However, current research has shown that alcohol may inhibit oxytocin release, so we don’t recommend using it to try to increase breast milk supply.

 “Mom-ing” is hard work, and you should feel free to have a cup of coffee or a cold beer every once in a while. As long as you’re making safe, well-informed decisions, be empowered to do what’s best for you and your family!