Breastfeeding is a very special time in the lives of a mother and her child. This is because, in addition to the strong emotional bond that develops through close contact, breast milk contains all the nutrients that are essential for the baby’s healthy development.
Of course, your diet plays a key role in this. What you eat affects the quality of your breast milk—and thus your child’s health and development. A balanced and nutrient-rich diet is therefore essential.
This is not only to meet your own increased nutritional needs and prevent deficiency symptoms, but also to ensure your child's physical and mental development.
In this article, you’ll learn which nutrients you should focus on while breastfeeding, which foods are particularly beneficial, and which ones you should cut out of your diet.
Nutritional Needs During Breastfeeding: What Does My Body Need?
As a general rule, you should continue to follow the healthy, varied diet you maintained during your pregnancy while you’re breastfeeding. Since your body is providing for not only itself but also your baby, your need for certain nutrients increases.
The most important nutrients during breastfeeding include:
- Calcium is an important building block for your baby's bones and teeth.
- Vitamin D3, together with calcium, supports the development of a baby's bones and teeth. It is also important for the immune system and healthy muscle function.
- Iron is needed for blood formation and oxygen transport in a newborn's body.
- Iodine, for example, is an essential component of thyroid hormones and is therefore necessary for your child's thyroid function.
- B vitamins, especially folic acid, are important for the development of the nervous system and red blood cells.
- The omega-3 fatty acids EPA and DHA contributeto healthy heart function.
- Proteins are needed to produce breast milk.
Foods for Breastfeeding: The Right Diet for Breastfeeding Mothers
To ensure that you and your baby get the best possible nutrition while you're breastfeeding, we recommend that you consume plenty of the nutrients listed above. Here is a list of foods that are suitable during breastfeeding:
- Whole-grain foods such as oatmeal, whole-grain bread, brown rice, and quinoa are rich in important dietary fiber, vitamins, and minerals.
- Lean meat and poultry are good sources of protein and vitamin B12.
- Salmon and mackerel are rich in omega-3 fatty acids.
- Legumes such as lentils, chickpeas, and beans are rich in protein and fiber.
- Fruits and vegetables such as berries, bell peppers, spinach, and carrots contain many essential vitamins and minerals.
- Avocados, olive oil, and coconut oil are important sources of essential fatty acids.
- Seafood, seaweed, and iodized table salt are rich in iodine.
Best to Avoid: “Off-Limits” Foods While Breastfeeding
However, there are also some foods and beverages that you should (in some cases) avoid while breastfeeding. These include, in particular:
- Coffee, black tea, and green tea contain caffeine, which may make your newborn restless.
- Alcohol enters breast milk directly through the bloodstream and can harm your baby.
- Highly processed or fried foods often contain unhealthy fats and additives that aren't good for you or your baby.
- Fish such as shark, swordfish, mackerel, and eel usually contain high levels of mercury and can have a negative impact on your baby's neurological development.
- Citrus fruits and spicy foods like chili, garlic, or pepper are thought to possibly cause a sore bottom. See if your baby can tolerate these foods and cut back on them only if necessary.
- Various types of cabbage, such as broccoli and cauliflower, as well as onions and legumes, can cause gas. Here, too, the rule is: Keep an eye on your baby and, if necessary, avoid these foods.
Healthy Eating While Breastfeeding: More Practical Tips
To ensure you and your baby receive the best possible care while you're breastfeeding, there are a few more things we'd like to recommend:
Listen to your body
As a general rule: Eat what you enjoy and what’s good for your body. Normally, these foods are also good for your baby. Only if you suspect that certain foods are harmful to your child should you eliminate them from your diet. Because of your increased nutritional needs, you may find yourself feeling hungry more often. This is completely normal—feel free to give in to these cravings, because your body needs the extra energy.
A Balanced Diet
Make sure to eat a colorful, varied diet.
This is how you can make sure you're getting a wide variety of nutrients.
Choose fresh, unprocessed foods, as they have the highest nutrient content.
Regular Meals
Eat regular meals while you're breastfeeding. Eating several small meals throughout the day will help you maintain your energy levels.
Drinking While Breastfeeding
It’s also important to drink enough fluids. Your body needs plenty of fluids to produce milk. Water and unsweetened herbal teas are especially good choices.
Conclusion
“You are what you eat”—this saying is doubly true during breastfeeding. That’s because your diet affects not only your health but also your baby’s. A nutritious and varied diet is therefore essential to ensuring your child’s optimal development.
Make sure to give your body only the best during this time: Fresh, whole foods and plenty of fluids are key. However, if you’re unsure whether your diet is actually providing all the necessary nutrients, you can also turn to high-quality dietary supplements from our selection. Here you’ll find everything you need to know about taking dietary supplements during pregnancy and while breastfeeding.
Sources
- Federal Center for Health Education: Breastfeeding and Breast Milk Feeding. Retrieved May 29, 2024.
- European Institute for Breastfeeding and Lactation: Maternal Nutrition During Breastfeeding. Retrieved May 29, 2024.
- kindergesundheit-info.de:Nutrition During Breastfeeding. Accessed July 2, 2024
