Making healthy food choices—along with regular physical activity—will keep you healthy while you breastfeed. Choose a variety of foods and beverages to build your own healthy eating style. Include foods from all food groups: fruits, vegetables, grains, dairy, and protein foods.
Try to:
- Make half your plate fruits and vegetables.
- Make at least half your grains whole grains.
- Move to low-fat or fat-free milk, yogurt, or cheese.
- Vary your proteins.
You need more fluids while you are breastfeeding. Be sure to drink enough water to quench your thirst.
Tell your doctor about any supplements you are taking. Ask if you or your baby need a multivitamin or mineral supplement, particularly vitamin D and iron.
It's important to focus on eating healthy, rather than losing baby weight, while you're breastfeeding. Slow weight loss over several months is safest.
Like when you were pregnant, there are things you should limit or avoid while you are breastfeeding to keep your baby happy and healthy.
- Limit caffeine. Drinking a small amount of coffee (up to 2 cups a day) or other drinks with caffeine is okay while breastfeeding. Too much caffeine can make your baby fussy or keep baby awake.
- Avoid alcohol. It's best to avoid alcohol while you are breastfeeding. If you choose to drink, you may have a single alcoholic drink once in a while if your baby's breastfeeding routine is well established-and if your baby is at least 3 months old. Then, wait at least 4 hours after having a drink before breastfeeding.
- Fish. Seafood can be a great source of protein and omega-3 fatty acids. Most seafood contains mercury or other contaminants, however. Exposure to excessive amounts of mercury through breast milk can pose a risk to a baby's developing nervous system. To limit your baby's exposure, avoid seafood that's high in mercury, including swordfish, king mackerel and tilefish.