Post-Partum and Breastfeeding Nutrition

Nutrition and Weight Loss

Eating healthy, nutritious foods can help you to recover from your labor and provide you the energy you need to take care of your new baby. You should eat when you are hungry and choose nutritious foods that help you feel energetic.

• Eat a wide variety foods
• Make sure you eat plenty of fresh fruits and vegetables, especially those rich in vitamin A
• Try to consume foods rich in calcium and low-fat protein
• Drink plenty of water, juice and other fluids
• Limit fats, oils and sweets

If you are breastfeeding, you are burning a lot of extra calories, so you may find that you are eating more while breastfeeding. Your diet can alter the flavor of your breastmilk, preparing your child for the introduction of solids. By varying your diet, you may help your child to have fewer feeding problems and food allergies as he gets older.

A daily multi-vitamin after giving birth and while breastfeeding is a good idea for most women. After your baby is born, you can continue to take your prenatal vitamins once daily. If purchasing a general multi-vitamin, make sure that it has iron, folic acid, and calcium. If you are breastfeeding and taking a supplement and your baby shows signs of reacting negatively (i.e. diarrhea, bloody stools), stop taking the supplement and contact your healthcare provider.

Dieting is not recommended while breastfeeding. Your body needs extra calories in order to produce milk for your baby. Combining healthy eating habits, exercise and breastfeeding can help you return to your pre-pregnancy weight. Safe weight loss is approximately 1-2 pounds per month. Loosing weight slowly will also increase the likelihood that you will keep it off.

Alcohol and Caffeine

An occasional drink or regular light drinking (1-2 drinks per day) has not been shown to be harmful to the nursing baby. However, it is recommended that you restrict your use of alcohol while breastfeeding. Alcohol does pass into the breast milk, but levels peak 30-60 minutes after consumption (60-90 minutes if taken with food). If you want all of the alcohol to be out of your system before feeding, wait about 2-3 hours for each serving of alcohol taken. Alcohol does affect feeding. Research has shown that babies will take less milk in the hours following alcohol consumption but compensate by feeding more frequently afterward. Contrary to popular belief, alcohol does not help babies sleep. They may fall asleep faster, but will not sleep as soundly or as long.

Research has shown that very little caffeine passes to the baby through breast milk. However, a baby cannot metabolize caffeine as well as an adult, therefore any caffeine that enters the baby’s system stays there much longer. It is recommended that you limit your caffeine intake while breastfeeding. Caffeine is often a hidden substance in foods. Coffee, tea, soft drinks, chocolate and over-the-counter medications all contain amounts of caffeine.

Herbal Supplements

Fenugreek and blessed thistle can be used to increase milk supply. Outside of the U.S., they are given routinely. Talk to your health care provider about using herbal supplements safely while breastfeeding. Commercial nursing teas are considered safe. Private brand teas and personal mixes of herbs should be avoided.

Talk with your healthcare provider for more information about nutrition while breastfeeding. The Nutrition Program for Women, Infants and Children (WIC) can provide you with nutritious foods and nutrition education while breastfeeding. Call the Family Health Hotline at 1-800-322-2588 if you have breastfeeding questions, to find out if your family qualifies for WIC and to locate the WIC office nearest you.