Breast-feeding mothers - self-care
Key points
- Breastfeeding is often an enjoyable and rewarding experience for mothers.
- In general, lactating women should get nutrients from a well-balanced, varied diet, rather than from vitamin and mineral supplements.
- You may need to eat more than this based on your size and activity level.
- Nursing mothers need enough fluids to stay hydrated - most experts recommend drinking enough fluids to satisfy thirst.
Alternative names
Breast pump information; Nursing mothers - self-care
Definition
Breastfeeding is often an enjoyable and rewarding experience for mothers. A breastfeeding mother must continue to take care of her baby and herself, as she did during her pregnancy.
Recommendations
In general, lactating women should get nutrients from a well-balanced, varied diet, rather than from vitamin and mineral supplements. Eat generous amounts of fruits and vegetables, whole and grain breads and cereals, calcium-rich dairy products, and protein-rich foods (meats, fish, and legumes). Make sure you are getting enough calories.
BREASTFEEDING DAILY FOOD GUIDE
- Milk, yogurt, and cheese - eat at least 4 servings
- Meat, poultry, fish, dry beans, eggs, and nuts - at least 3 servings
- Vegetables - at least 3 to 5 servings
- Fruits - eat 2 to 4 servings (choose two foods high in vitamin C and folic acid, and one food high in vitamin A)
- Bread, cereal, rice, and pasta - at about 6 to 11 servings
- Fats, oils, and sweets - go easy!
This is just a guide. You may need to eat more than this based on your size and activity level.
DRINK FLUIDS
Nursing mothers need enough fluids to stay hydrated - most experts recommend drinking enough fluids to satisfy thirst. Eight 8-ounce servings (64 ounces) of fluid such as water, milk, juice, or soup is a good goal.
FOODS
Breastfeeding mothers can safely eat any foods they like. Some foods may flavor the breast milk, but babies rarely react to this. If your baby is fussy after you eat a certain food, try avoiding that food for a while, then try it again later to see if it is a problem.
Don't limit your diet excessively. Make sure you are getting enough nutrition for yourself and your baby. If you become overly concerned about foods or spices causing problems, try to remember that entire countries and cultures have diets that contain foods that are extremely spicy. In these cultures, the mothers nurse their infants without problems.
It is possible that some highly allergenic foods (strawberries, peanuts) may be passed into breast milk, increasing the risk of a later food allergy in the baby. If this is a concern, discuss food allergies with your pediatrician.
CAFFEINE, ALCOHOL, AND SMOKING
Written and revised by
Gerald Hurowitz, M.D.
Our doctors write and review articles for accuracy and keep them up to date.
health.am provides general information, not medical advice. Always consult a qualified health professional about your own health.