3 Easy Tips to Have a Healthy Diet While Breastfeeding
A healthy diet while breastfeeding is important for both you and your baby. It helps you keep up your milk supply, gives your baby the nutrients they need, and keeps your energy up. Here are three simple ways to make healthy eating a success.
1. Focus on Nutrients, Not Just Calories
It’s normal to feel hungry! You need an extra 300 to 500 calories each day to make breast milk. Aim for three healthy meals and one to two snacks a day.
Fill your plate with a variety of healthy foods: whole grains, lean protein, fruits, vegetables, and dairy. When choosing seafood, make sure to choose low-mercury fish like salmon or tilapia. Keep your serving size to about four ounces (the size of your palm). Avoid high-mercury fish like king mackerel or swordfish because the high mercury content can get into your breast milk.
- Easy Snack Ideas: Whole grain bread with peanut butter, apple or banana with yogurt, avocado toast, or a hard-boiled egg with dried fruit.
2. Stay Hydrated All Day
It’s important to drink enough water because dehydration can lower your milk supply and your energy levels. Drink water whenever you feel thirsty. If it helps to count a specific number of cups, try for 8 to 12 cups of water a day.
- Helpful Tip: Keep a water bottle with you while nursing. Take a drink every time your baby latches.
3. Replenish Your Own Stores
Your body works hard during pregnancy and breastfeeding to give your baby the nutrients they need to grow and develop. Eating a healthy diet will help your body replenish its nutrient stores after pregnancy, but some women need to take a multivitamin, too, especially to replenish their vitamin D, iron, and calcium levels.
- Helpful tip: Ask your doctor if you should take a multivitamin while breastfeeding and which type will be best for you.