Every parent wants to make sure their kids are eating well! That’s true whether you kids are 18 years old or 8 months old. When you are feeding your newborn or your baby, however, much of their nutrition will come from you. So there are a few dietary tips for breastfeeding parents that will help keep you healthy–and as a result keep your newborn or your baby healthy as well.
For most parents, nursing is a source of significant joy. If you have trouble nursing or expressing enough milk, however, talk to your provider about possible solutions. It’s also important to take extra care of your own wellbeing. After all, you are your baby’s primary source of nutrition, so give yourself time to take care of your own needs.
What’s the Best Diet for Breastfeeding Parents?
When you were pregnant, you were literally your baby’s only source of nutrition. So what you ate really mattered. That’s still true–though to a slightly lesser extent (formula can help supplement your baby’s needs).
Your baby is growing rapidly, and much of that growth depends on a healthy source of energy. Breast milk is already a great source of protein, fat, and calories–everything your baby needs to grow quickly.
But because you’re the milk factory, what you put into your body will have a dramatic impact on the quality of your breastmilk. In general, parents who breastfeed their babies will have a wider range of food options than they did when pregnant–but there may still be some restrictions. The following tips are designed to help make the process easier and ensure your own health isn’t compromised in the process.
Dietary Tips for Breastfeeding Parents
Everyone’s diet and dietary needs will be different. So a “good” diet for breastfeeding parents will vary. To get specific healthcare tips, talk to your provider. These tips can help provide some general guidelines, however.
Make Sure You Get Enough Calories
In the past, you may have counted calories to lose weight (not the best method, but it’s common enough). When you’re nursing, your body is creating energy for two entire human beings–so you will likely need to increase your calorie counts for the day. Most experts will tell you to increase your calorie intake by 300-400 calories a day. But that’s on the low end of the spectrum!
This doesn’t necessarily mean you should dive for the Snickers bar, though! Instead, consider calories that are more nutrient-dense: an extra handful of cashews or an extra serving of chicken at dinner might be a good thing.
Keep Eating Fruits and Veggies
When you were pregnant, you probably heard someone tell you to make sure you get your “rainbow” of fruits and veggies every day. The idea is that you should eat a variety of fruits and vegetables–oranges, strawberries, green beans, and eggplant. This helps ensure you’re getting a wide variety of the nutrients your body needs.
That’s still great advice while you’re breastfeeding. Make sure you get a lot of fruit and veg–and try to get a variety. Eat some asparagus one night, broccoli the next, and carrots the third. Or have a nice, bountiful salad for lunch. Make sure to get some dark green veggies in there, too!
Increase Your Protein Intake
Breast milk is protein dense. That’s going to help your baby grow muscle and get enough energy! Your body is going to prioritize the protein in your milk–which means if you aren’t getting it from food, your body may sacrifice its own muscle mass. The solution is to make sure you’re increasing your protein intake. Try to eat a serving of protein two to three times a day. A sample menu could look like this:
Eggs for breakfast.
A ham sandwich (or a peanut butter sandwich) for lunch.
Spaghetti with meat sauce for dinner.
There are non-meat sources of protein as well. Many meat alternative products (such as Impossible Meats) have a high protein content as well.
Drink This, Not That
We know this is painful to hear, but you should limit yourself to 16-24oz of caffeinated beverages per day. So keep an eye on your coffee intake! Likewise, you should limit your consumption of sugary fruit juices and stay away from soda. You should also avoid alcohol.
Instead, be sure to drink plenty of water. You want your urine to appear relatively clear–if it’s dark yellow, you’re on the verge of dehydration and should immediately increase the amount of water you’re drinking. Staying hydrated is critical while you’re nursing!
Consider Taking Supplements
In theory, you’ll be changing your diet to make up for the stress that nursing puts on your body. But a complete and total compensation may not be realistic. (If you detest carrots, you will not have the willpower to make yourself eat a serving of carrots every day, especially when your baby only lets you get two hours of sleep.)
That’s why we encourage new parents to talk to their provider about dietary supplements. This can be especially useful for minerals such as iron or calcium–as well as other vitamins. In other words, supplements can help fill in the holes in any diet for breastfeeding parents.
Ask Your Child’s Pediatrician
If you can’t breastfeed, or if you have trouble supplying your baby with the nutrition they need, make sure you talk to your pediatrician about what kind of help you or your baby might need. Balancing everything as a parent can be a challenge, but it’s not a challenge you have to face alone!
To get personalized information, contact Children’s Healthcare Associates to schedule an appointment with a pediatrician today!