A breastfeeding woman’s diet should be balanced and varied, and it is important to drink plenty of water and prioritize healthy foods such as fruits, whole grains, legumes and vegetables.
However, during breastfeeding it is recommended to avoid the consumption of alcoholic beverages and foods high in sugar and fat, as they are poor in nutrients and can harm the baby’s health and development.
During breastfeeding, a mother must generally increase between 200 and 500 calories in her diet to maintain health and nutrition and to produce breast milk. Therefore, during this period it is not recommended to follow restrictive diets.
What to eat while breastfeeding
The foods recommended during breastfeeding are:
- Fresh fruit, such as apple, strawberry, grape, pear, watermelon, avocado, mango, orange, tangerine, among others. You should consume 2 to 3 servings per day, prioritizing fruits with skin and pomace, when possible;
- Vegetables, such as lettuce, tomato, cabbage, kale, broccoli and jiló, among others. It is recommended to eat 2 to 3 servings of vegetables per day;
- proteins, such as well-cooked chicken, eggs, beef, and turkey;
- Eat fish 2 to 3 times a weekprioritizing those with a low mercury content, such as sardines, anchovies, tilapia, hake and trout;
- Whole grainssuch as brown rice, wholemeal pasta and wholemeal bread;
- Legumessuch as beans, chickpeas, lentils and soybeans;
- Dairysuch as milk, cheese and natural yogurt;
- Healthy fatssuch as olive oil, avocado oil or linseed oil;
- Oilseedssuch as cashew nuts, almonds, walnuts and Brazil nuts;
- seeds, such as flaxseed, chia, sesame and pumpkin;
- Tuberssuch as potatoes, cassava, sweet potatoes, yams and baroa potatoes.
Furthermore, it is also important to drink plenty of water throughout the day, because it is important to replace the liquid that is used to produce milk, which is approximately 700 mL.
The need for energy in the mother’s diet during breastfeeding can increase by between 250 and 500 calories, to maintain the mother’s health and nutrition and for milk production.
Necessary micronutrients
During breastfeeding, the mother’s need for micronutrients generally increases, to provide all the important nutrients for the baby’s growth and development.
The following table shows the necessary amount of some vitamins and minerals during breastfeeding:
Furthermore, omega-3 is also very important during breastfeeding because it could improve the baby’s health, and it is recommended to consume 1.3 g per day.
Some foods rich in omega-3 are fish, and you should prefer those low in mercury, sunflower or chia seeds and oilseeds such as walnuts, for example. See the complete list of foods rich in omega-3.
Foods that should be avoided
Foods that should be avoided while breastfeeding are:
- Processed foodssuch as instant noodles, packaged biscuits, ready-made sauces and cake mixes;
- Built-ins, such as sausage, sausage, mortadella and ham;
- Ready-to-eat meals, such as pizza, hamburgers, fast food and lasagna;
- Sugar and sweet foods, such as soda, boxed juices and ice cream;
- Fish rich in mercury, such as sword, mackerel, tuna, mackerel and shark;
- Some teas, such as ginseng, boldo, mackerel and artichoke. Check out other teas that you can’t drink while breastfeeding.
The consumption of alcoholic beverages is also not recommended during breastfeeding, because alcohol can be transferred to breast milk, which can cause milk rejection and thus hinder the child’s development. See other foods that are not recommended during breastfeeding.
When it is not possible to avoid drinking alcoholic beverages, consumption should be occasional and in a maximum quantity of 0.5 g of alcohol per kg of body weight, which for a mother weighing 60 kg is approximately 60 ml of liquor or 235 ml of wine, for example.
Furthermore, in cases of alcohol consumption, breastfeeding should be avoided for approximately 2 to 3 hours afterwards, to reduce the alcohol concentration in breast milk.
Can a woman drink coffee while breastfeeding?
Coffee contains caffeine, which is a substance that, when consumed in excess, can cause irritability and insomnia in the baby. Therefore, while breastfeeding, it is recommended to consume a maximum of 200 mg of caffeine, the equivalent of 340 ml of brewed coffee per day.
As newborn or premature babies may be more sensitive to caffeine, in these situations it is advisable to always consult a doctor before drinking coffee.
Example of a 3-day menu
The following table provides an example of a 3-day menu for a diet during breastfeeding:
The types and amounts of food suggested on the menu vary depending on each woman’s current weight, health status and nutritional needs. Therefore, it is advisable to always consult a nutritionist to carry out a complete assessment and plan an individual diet.
How to avoid baby colic
In cases of colic in the baby, the mother can avoid some foods that can cause this condition, such as dairy products, chocolate, beans, peas, turnips, broccoli, cauliflower, cabbage and cucumber, for example.
As foods that can cause colic in babies vary from one child to another, it is advisable to always observe which food causes colic to appear, trying to avoid them.
When to consult the pediatrician
During breastfeeding, it is recommended to consult your pediatrician regularly to check the baby’s general health, growth and development.
Furthermore, in the presence of situations such as the baby’s difficulty breastfeeding, irritability or excessive crying, for example, it is also important to consult a pediatrician who will carry out a complete assessment and recommend appropriate treatment, if necessary.
If you want an evaluation by a pediatrician, schedule an appointment in the nearest region:
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