Do I need to follow a specific diet while breastfeeding?

Telfair BirthPlace certified lactation consultant and nurse suggests what to add and what to avoid for a healthy diet while breastfeeding

If you are a mom who chooses to breastfeed your newborn, you may be wondering if you need to follow a specific diet.

“There’s no specific diet requirements for breastfeeding moms,” says Shanna James, a certified lactation consultant and nurse at the Telfair BirthPlace at St. Joseph’s/Candler. “It is important they are eating a well-rounded diet – so not going to McDonald’s every day – but having a balanced diet.”

A good rule of thumb is eat to hunger and drink to thirst, James says. Some of the foods she recommends are oatmeal, flax seeds and healthy, lean proteins. She says to drink plenty of water and suggests coconut water to help stay hydrated.

Another tip she tells breastfeeding moms is to get adequate rest and take care of your body.

“When you are breastfeeding, you are burning tons of energy,” James says. “They say it’s like running a marathon or taking a hike or participating in a triathlon. You are constantly in a state of making milk so you are constantly in a state of burning calories and burning energy.”

Related Article: What are the benefits to breastfeeding?

James advises avoiding drinking too many sodas and sugary drinks and foods while breastfeeding.

You may be wondering if you should also avoid caffeine and alcohol. Not necessarily, but you certainly want to practice moderation. James says to aim for less than 300 milligrams of caffeine per day.

With alcohol, she says try to stick to one drink per day and then wait two to three hours before breastfeeding. She adds that if you feel warm and fuzzy or you wouldn’t be able to drive, then don’t breastfeed. If you are planning a night out, she tells moms to have some milk pumped and stored.

“Breastfeeding isn’t about giving up X, Y and Z. You can still do all those things, you just have to plan for it,” James says.

She also says to pay attention to your baby’s actions. If you have a few cups of coffee and then breastfeed and notice your baby becomes irritable or doesn’t sleep well, you may need to reduce caffeine intake or pump and store. Same if you eat something spicy. Spicy food doesn’t make the breast milk spicy, but if you notice your baby has an upset tummy after eating a lot of spicy food, you may want to cut back.

“Your body does a really good job of filtering out all the things not recommended for your baby. It’s pretty amazing,” James says.

Another recommendation James shares with moms is to continue to take a daily prenatal vitamin. That helps give you extra nutrients and vitamins.

Related Article: Should expecting mothers take prenatal vitamins?

And while you don’t necessarily need a ton of extra calories, now is not the time to cut calories. We know you are ready to lose that baby weight, but it’s important to take in between 1,800 to 2,000 calories per day, depending on your activity level, while breastfeeding, James says.

Related Article: Understanding a pregnancy diet and proper weight gain

James’s final piece of advice is for expecting moms. She highly recommends the Telfair BirthPlace’s monthly breastfeeding education class. You can learn more and sign up here. 

“Attending a breastfeeding class is setting yourself up for success,” James says. “It gives you, if nothing else, a baseline knowledge of what to expect.”