Nutrition Tips, Foods, Medications and Breastmilk

Nutrition Tips for the Breastfeeding Mom
Is there food I should limit or avoid?
Does what I eat affect my breastmilk production?
Can foods I eat cause my baby to have colic?
How do I know if I am producing enough milk? "My baby is so hungry and I feed so often. I don't think I have enough milk..."
Does my baby need any vitamin supplements when I'm breastfeeding?
I have to take medication, can I breastfeed my baby?
Is it alright to go on a weight loss diet if I am breastfeeding?

Nutrition Tips for the Breastfeeding Mom

(PDF Version)

Good nutrition is just as important while breastfeeding as it was during pregnancy. Enjoy a variety of nutritious foods. See Canada's Food Guide for more examples of serving sizes and advice on choosing healthy foods. When choosing foods from the 4 food groups, have those that are prepared with little or no added fat, sugar or salt.

Emphasize vegetables and fruits

• 7or 8 servings every day
• eat at least one dark green and one orange vegetable each day. Examples of one Food Guide serving: half a cup of fresh, frozen or canned vegetable; 1 medium fruit

Emphasize whole grain cereals, breads, and other grain products

• 6 or 7 servings each day
• examples of one Food Guide serving: 1 slice of bread, ½ cup (125 mL) of cooked rice, pasta; 3/4 cup (175 mL) of hot cereal; 30 g of breakfast cereal

Choose 2 servings of milk or fortified soy beverages each day

• examples of one Food Guide serving: 1 cup (250 mL) of milk or fortified soy beverage; 3/4 cup (175 g) of yogurt, 1 1/2 oz (50 g) of hard cheese
• if you are 18 years old or less, add 1or 2 extra servings of dairy products each day

Choose 2 servings of meat and alternatives each day

• examples of one Food Guide serving: 2 ½ ounces (75 g) of cooked fish, poultry, lean meat; ¾ cup (175 ml) of cooked legumes; 2 eggs, 2 tablespoons (30 mL) of peanut butter

Breastfeeding women need more calories

• include an extra 2 to 3 servings each day of foods from any of the above food groups
• for example, have a fruit and a yogurt for a snack
• Milk Products, which include yoghurt, cheese and milk, are good sources of calcium. Other calcium rich foods include sardines, salmon with bones, almonds, sesame seeds, cooked soybeans and other dried peas, beans and lentils, tofu made with calcium sulfate, vegetables like kale, bok choy and broccoli as well as dried fruit, especially figs.

Supplements

• all breastfeeding women should take a multivitamin containing folic acid

Drink enough fluids

• drink enough fluids, especially water, to satisfy your thirst.
• many mothers find they need more fluids than usual. It is a good idea to have something available to drink each time you breastfeed
• drink water regularly, and even more in hot weather or when you are more active

Oils and Fats

• include a small amount - 2 to 4 Tbsp (30 to 45 mL) of unsaturated fat each day. This includes oil used for cooking, salad dressings, margarine and mayonnaise. Limit butter, hard margarine, lard and shortening

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Is there food I should limit or avoid?

• Limit alcohol and caffeine.
• limit your consumption of caffeine to a maximum of 2 cups of coffee per day
• these are passed into your breast milk. Caffeine is found in coffee, tea, colas, chocolate and may make your baby irritable

Does what I eat affect my breastmilk production?

No, breastmilk is produced and maintained by the baby feeding regularly and well from the mother’s breast. However, it is important that mothers have a healthy diet and lifestyle to ensure their own wellbeing.

Can foods I eat cause my baby to have colic?

Colic is frustrating and the breastfeeding mom often blames her diet as the culprit. It is unusual for a diet to be responsible for colic. Therefore, nutritious foods such milk products, vegetables and fruit should not be eliminated from the diet without careful planning with a dietician, doctor or nurse.

To receive the handout "Colic in the Breastfed Baby" call the Public Health Info Line at 613-580-6744.

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How do I know if I am producing enough milk? "My baby is so hungry and I feed so often. I don't think I have enough milk..."

Newborns nurse 8 to 12 times a day. A mother produces as much milk as her baby wants. Some reassuring signs that your baby is getting enough milk are: swallowing during feeding, contentment after a feed and dirty or wet diapers after almost every feeding.

Does my baby need any vitamin supplements when I'm breastfeeding?

At this time, Health Canada and the Canadian Paediatric Society recommend Vitamin D supplements for breastfeeding babies.

It is recommended that all exclusively breastfed, healthy term infants receive a daily vitamin D supplement of 400 IU. Supplementation should begin at birth and continue until the infant’s diet includes at least 400 IU per day of vitamin D from other dietary sources or until the breastfed infant reaches one year of age. If a child is formula fed ensure the formula is fortified with vitamin D.

For infants not exclusively breast fed, the recommendation for vitamin D supplements depends on the amount of formula the baby is receiving:

• 0 to 500 mL of formula; a full dropper (1.0 mL) of vitamin D (400 IU)
• 500 to 1000 mL formula; 1/2 dropper (0.5 mL) of vitamin D (200 IU)
• More than 1000 mL formula; no vitamin D supplement required

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I have to take medication, can I breastfeed my baby?

Most medications are compatible with breastfeeding however you should consult a physician, a pharmacist or Motherisk to ensure it is safe to take while breastfeeding.

You should also check with a professional before taking any over-the-counter medications.

Some birth control pills or other methods of hormonal contraception may decrease a woman’s milk supply so speak with a physician about your options.

Is it alright to go on a weight loss diet if I am breastfeeding?

Not now, breastfeeding moms should not try to lose weight through strict dieting. Breastfeeding should help you gradually lose some of the weight you gained while you were pregnant. Sensible eating and exercise are the route to fitness for the breastfeeding mother.

Enjoy this special time with your baby!

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