Serving the Lowcountry and Coastal Empire of Georgia and South Carolina.
Friday, August 9, 2024
Breastfeeding can be incredible, uncomfortable, and everything in between. Nourishing your baby with your own milk offers noteworthy benefits for both of you, but it may also call for some temporary lifestyle modifications.
For example, you may need some extra calories to fuel your body as you create sustenance for your little one, and there are also certain foods you’ll want to avoid or limit. Here are some of our top recommendations for healthy eating while lactating.
Breastfeeding nutrition doesn’t have to be complex. In most cases, it will be closely aligned with a healthy pregnancy diet (and a wholesome diet in general), in that you’ll want to prioritize a nutrient-rich, balanced approach to eating. Try to get a variety of foods from the following groups:
Additionally, you may need up to 400 more calories per day while you’re breastfeeding to give your body energy for milk production. Some doctors also recommend continuing prenatal vitamins while you’re breastfeeding to cover any nutritional gaps. Talk to your women’s health specialist if you’re unsure whether these will be beneficial for you.
Many foods are marketed towards new mothers with the promise of increasing milk supply. From a scientific standpoint, there’s no evidence that any single food will ramp up milk production. But if “lactation cookies” fit into your nutritional needs and give you an energy boost between meals, feel free to enjoy them in moderation.
On the other hand, certain herbs have been associated with decreased milk supply. You’d have to consume them in high volumes to have an effect, but it doesn’t hurt to be mindful of your peppermint, parsley, and sage intake if you’re concerned about production.
Some foods considered risky during pregnancy get the green light postpartum, even if you’re breastfeeding. From deli meat to pre-made salads, items with an increased risk of foodborne illness still present a normal risk for anyone who consumes them directly, but these illnesses don’t usually pass through breast milk. Sushi in moderation is also considered safe, but aim for varieties low in mercury, like salmon and shrimp.
There’s also a common misconception that what you eat could contribute to gassiness in your little one. While your diet may change the flavor of your milk, in most cases, it won’t contribute to gastrointestinal upset. The exception is if your baby has a food intolerance, which occurs in about three percent of infants. If your child experiences severe fussiness or unusual bowel movements, our pediatricians can help you get to the bottom of it.
Breast milk is up to 90 percent water, so getting enough fluids will keep both you and your baby well-hydrated. When you’re lactating, you may need up to 16 cups of water per day. Try to drink a cup of water every time you breastfeed.
As for coffee, tea, and other caffeinated beverages, keep in mind that small amounts of the stimulant can pass through your milk to your baby. Limiting your intake to 300 milligrams per day may help to avoid fussiness.
Lastly, alcohol is best avoided while breastfeeding. While having a single drink isn’t known to present risks to your baby, waiting two hours after a drink to breastfeed again is the safest option. In the interim, consider expelling breast milk and disposing of it, and feeding your baby previously expressed milk.
Your diet is an important component of overall wellness at every stage of life. For questions, concerns, and personalized recommendations, schedule an appointment to talk to one of our primary care physicians about healthy eating by calling 912.691.3600, or find a provider online.
Whether you are looking for a primary care doctor or a pediatrician, or another medical specialist, SouthCoast Health has you covered with its wide range of world-class healthcare services, available throughout the Coastal Empire and Lowcountry. SouthCoast Health has 120 physicians and medical professionals in 18 locations in Savannah, Richmond Hill, Pooler, Rincon, Baxley, Hilton Head, Hinesville, and Statesboro. SouthCoast Health offers comprehensive medical services including: Family Medicine, Internal Medicine, Pediatrics, Allergy and Asthma, Cardiology, Endocrinology, Eye Care, Imaging, Infectious Diseases, Nephrology, Neurology, Physical Therapy, Podiatry, Surgery, Clinical Trial Research Studies, Diabetic Self-Management Training Sessions, Dietetic Counseling, Laboratory Services, Massage Therapy, Optical Shop, Pharmacy, and Urgent Care.
SouthCoast Health has 120 physicians and medical professionals in 18 locations in Savannah, Richmond Hill, Pooler, Rincon, Baxley, Hinesville, and Statesboro.
