Nursing Moms and Nutrition
Most moms-to-be alter their diets to some degree in an effort to provide the best possible nutrients for the developing fetus. While bouts of morning sickness and general weariness may prevent you from achieving all of your nutrition goals, you are at the very least aware of the major do’s and don’ts. But what you may not realize is, for a nursing mother, the focus on nutrition extends well beyond the third trimester. If you choose to breastfeed, you will still be eating for two in the weeks, months or even years following delivery - depending on when you and your baby decide to wean.
As a nursing mother, you do not have to be nearly as careful with your diet as while pregnant, but there are some guidelines for eating well and maintaining proper nourishment. Below is a general recommendation for the average breastfeeding mother that balances all of the food groups – a major component of a healthy diet.
Type of Food |
Recommended Amounts |
| Grains: Bread, cereal, rice and pasta | 6 - 11 servings |
| Vegetables | 3 - 5 servings |
| Fruits | 2 - 4 servings |
| Dairy: Milk, yogurt, and cheese | 4 servings |
| Protein: Meat, poultry, eggs, nuts, and dry beans | 3 servings |
| High-fat foods | Small amounts |
| Salty foods | Limit intake |
| Water | 8 - 10 glasses |
You can also download a free individualized menu planner for nursing moms from the United States Department of Agriculture at www.MyPyramid.gov/mypyramidmoms. This planner takes into account how much you breastfeed (100% breastmilk, split with formula, or mostly formula) along with your age, height, weight, and the age of your infant.
Eating according to your natural style is key to nutritional success while breastfeeding. It can be tough to fit regularly-scheduled meals into the already packed schedule of a new mom, and one size does not fit all. You can choose to take in the recommended daily amounts of nutrients in three traditional meals or by snacking throughout the day. Either option is fine as long as your caloric and nutrient needs are being met.
One of the first things, among many, that you are probably yearning to ditch after giving birth is your prenatal vitamin. It is certainly best to fulfill nutritional requirements through a nutrient-dense diet focused on all of the food groups, but nursing moms should continue to take a daily supplement. Prenatal vitamins are approved for pregnant and lactating women, and they help ensure that you are getting all of the nutrients you need to maintain health. If you desire to supplement beyond a prenatal vitamin you should not do so without your doctor’s approval.
Beyond these healthy eating guidelines, there are also certain things that are still off-limits for nursing moms. Luckily, the things that you should avoid or limit to preserve the health of the baby are no different than the advised restrictions during pregnancy. This means that you only need to carry on with the good habits you have already developed.
Avoid |
Limit |
| Alcohol | Caffeinated beverages (Limit: 1 - 2 cups daily) |
| Nicotine | Chemicals |
| Herbs | Artificial sweeteners |
As with pregnancy, eating for two while nursing does not provide carte blanche to double up on calories. It does, however, entail eating to sustain nourishment for both you and your newborn. While recapturing your pre-baby figure may be one of your top goals, nursing is not a time for dieting. In fact, your body needs an extra 400 – 500 calories a day while breastfeeding. Despite this increased calorie intake, research has consistently shown that women who nurse their babies return to their pre-pregnancy weight faster than moms who formula feed.
Restrictive eating during the nursing relationship can put you at risk for nutritional deficiencies and, if severe enough, can even affect the quality of your breastmilk. As a nursing mom, you should take the opportunity to relish a unique time when you can eat a little more than usual and still lose weight. A moderate diet combined with regular exercise will result in gradual and sustainable weight loss – no crash diets needed.
One eating aspect unique only to nursing moms is the need to take your baby’s tastes into consideration. Your breastfed baby is exposed to the taste of the foods you like through the flavor of your milk. Most women can enjoy a rich and flavorful diet, but there are some foods that are notorious for altering the taste of a mother’s milk or even causing allergic reactions. If your baby suddenly refuses to nurse or has symptoms like diarrhea, rash or vomiting, it is often in response to one of these:
- Citrus fruits
- Foods that cause gas
- Spicy foods
- Dairy products
- Chocolate
- Caffeine
- Peanuts (especially if mom or dad is allergic)
- Wheat
If a baby does not seem to be affected by these or other foods, it is best for you to eat a varied diet. Exposing your baby to a variety of foods through the taste and smell of breastmilk may positively impact the willingness to enjoy new foods as a toddler and beyond.
The nutritional demands of nursing pale in comparison to those in pregnancy, but they are important nonetheless. Even after the baby arrives, you should continue to focus on eating well. Maintaining your own health while knowing that your newborn is receiving superior nourishment will allow you to simply delight in the gift of motherhood.