What is the right diet for breastfeeding moms?
[mme_highlight] Maternal diet directly affects the content of vitamin A, B1 (thiamin), B2 (riboflavin), B5 (pantothenic acid), B6 (pyridoxine), B12 (cobalamin), D, E, selenium and iodine in human milk. There is no specific need for restrictive diet but the diet should be such to replenish the body’s reserve supplies of fats, calcium etc. [mme_highlight]
Research studies have demonstrated that the calories required for the adequate production of breast milk are supplied by the body’s fat reserves laid during pregnancy. The energy required to produce an average of 750 mL quantity of milk is 630 kcal per day. About 400 to 500 calories are needed above your intake during pregnancy in order to provide enough energy to supply the needs of your growing baby. Therefore, it is very important for a breastfeeding mother to eat a well-balanced diet.
How can diet affect the composition of mother’s milk?
Mother’s diet can affect the concentration of vitamins and minerals in breast milk. It has been found in research studies that vegan mothers may require supplementation with vitamin B12to their diet. Maternal diet directly affects the content of vitamin A, B1 (thiamin), B2 (riboflavin), B5 (pantothenic acid), B6 (pyridoxine), B12 (cobalamin), D, E, selenium and iodine in human milk.
The proportion of the different fatty acids present in breast milk also varies with the fat content in the mother’s diet.
What is the relationship between breastfeeding, diet and weight loss?
Research has proved that mothers who breastfeed their baby, reach their pre pregnancy weight faster when compared to mothers who do not breastfeed. It has also been found in studies that aggressive weight loss programs or dieting should not be considered during breastfeeding as it may be harmful for the baby.
When weight loss happens fast, the fat of the body is burned and stored toxins are released, which may reach mother’s bloodstream ending up in the breast milk thus posing a potential damage to the baby.
You should lose weight gradually, using a healthy combination of a low fat, well balanced diet and moderate exercise. Breastfeeding burns up the fat deposited during pregnancy to produce milk and hence aids in the weight loss. It has been shown in research studies that most breastfeeding mothers can lose about 0.5 Kg a month due to the energy demands required for producing milk.
Limiting the food that a breastfeeding mother eats in the early weeks of lactation may hamper the production of milk and reduce the milk supply.
How can mother’s diet affect the baby?
Research has provided ample evidence that the presence of even traces of a particular substance in breast milk may upset some babies. It is advisable that before cutting down a particular substance from diet, a breastfeeding mother should consult her doctor to ensure that she continues to receive a healthy and balanced diet.
The American Academy of Pediatrics has also stated that babies who are breastfed have a lower risk for SIDS (Sudden Death Infant Syndrome).
The table below enlists the most common culprits that may upset your baby.
| Food type | Sample | Effect on baby | What to do? |
|---|---|---|---|
| Vegetables | Cabbage, onion, garlic, broccoli, Brussels sprouts, turnip | Wind, crying | Leave these vegetables out of diet for two weeks |
| Cow’s milk and products | Milk, cheese, yogurt, butter | Allergic reaction, intolerance | Exclude dairy products from your diet. Consult your doctor |
| Cold foods | Ice-cream, yogurt, frozen dessert | A type of food poisoning listeriosis (but very unlikely) | Ensure that the frozen desserts are pasteurized. Use well-cooked desserts as boiling will kill the bacteria. |
| Ready to eat foods | Preservatives, dyes and additives | Upset baby, discomfort | Remove ready to eat meals from your diet |
| Ready to eat foods | Eggs, citrus foods, wheat, corn, spicy food, peanuts, soy, chocolate, oily fish especially tuna fish | Allergen, may cause restlessness, discomfort, crying, posseting and colic | Keep them out of diet for two weeks. Minimize the intake of oily fish as it contains mercury and pollutants. |
What is the effect of mother’s diet on baby’s weight?
Breastfed infants have been shown to gain the right amount of weight and are usually not overweight. It is known that if there is a reduced caloric intake, it leads to reduced milk supply and ultimately leading to weight gain problems in the baby. Studies have also shown that most of the babies gain an average of 4 to 7 ounces per week for the first month of life, 1-2 pounds per month for 2 to 6 months and about 1 pound per month in the next 6 months.
It has also been seen that breastfed babies grow at the same rate as their formula fed counter parts for the first four months of their life but at a slower pace after that. In fact it is a proven fact that frequent feeding sessions and thorough emptying of the breast at each feed causes the baby to gain more weight.
Diet recommendations for a breastfeeding mother
The Indian Council of Medical Research has recommended the following dietary allowance for lactating mothers;
- 0-6 months: 550 Kcal per day (over and above the pre pregnancy intake)
- 7-12 months: 400 Kcal per day (over and above the pre pregnancy intake)
Mothers should maintain a balanced diet and take their pre natal vitamins. There is no specific need for restrictive diet but the diet should be such to replenish the body’s reserve supplies of fats, calcium etc The American Academy of Pediatrics recommends nutritive foods such as carbohydrates, vegetables, fruits and whole grains for nursing mothers.
Certain nutrients required by the baby may be lacking in the breast milk if the mother’s diet is inadequately supplied with them such as iodine and Vitamin B12.
The most important factors to be considered while constituting the diet for a nursing mother to produce milk and stay healthy herself are:
Proteins: One serving of protein is equivalent to 2&1/2 to 3 glasses of skim or low fat milk; 1&1/4 cups evaporated skim milk; 1&3/4 cups low fat yogurt; ¾ cup low fat cottage cheese; 2 large eggs plus two whites; 5 egg whites; 3 to 3 & ½ ounces fish, meat or poultry; 5 to 6 ounces tofu; 5 to 6 tablespoons peanut butter.
Vitamin C: ½ cup strawberries, ¼ small cantaloupe, ½ grape fruit, 1 small orange, ½ to ¾ cup citrus juice, ½ large kiwi, mango or guava, 2/3 cup broccoli or cauliflower, 1 cup cabbage or kale, ½ medium green bell pepper or 1/3 medium red bell pepper, 2 small tomatoes or 1 cup tomato juice is equivalent to 1 serving of Vitamin C.
Calcium: The foods which provide calcium are Parmesan cheese, skim or low fat milk, non- fat dry milk, low fat cottage cheese, broccoli, collards or kale, molasses, salmon and sardines.
Green leafy and yellow vegetables and yellow fruits: Fruits like apricot, cantaloupe, mango, peach, and vegetables like broccoli, carrot, winter squash, sweet potato, canned pumpkin, tomato, red chili or pepper should form a part of daily diet of the nursing mother.
Carbohydrates: Carbohydrates such as cooked brown rice, wild rice, millet, kasha, barley, whole cornmeal, wheat germ, unprocessed bran, whole grain crackers, lentils, beans, split peas, lima beans should be given.
Iron rich foods: Foods like beef, blackstrap molasses, chick peas, dried legumes, dried fruit, oysters, sardines, soybeans, and soy products, spinach and liver are foods are rich in iron.
Fluids: Water is a major constituent of the breast milk. At least 10- 12 glasses of water must be taken every day. Fluids will help the body to produce the milk needed for your baby. 8 cups of fluids in the form of water, fruit and vegetable juices, milk, soups and seltzer can also be taken to make up for the fluid requirement of the nursing mother.
Vitamin supplements: Supplement in the form of a pregnancy or lactation formula is helpful as an adjunct for the daily diet. 4 micrograms of vitamin B12, 0.5 milligrams of folic acid 400 milligrams of vitamin D are necessary requirements for a nursing mother. A supplement designed for nursing mothers also provides the extra iron needed by the mother which was depleted during pregnancy.
The Australian Government, National Health and Medical Research Council, Department of Health and Ageing, has released dietary guidelines in 2013, stating the minimum servings of different food types for breastfeeding women.
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| Food | Serves per day |
|---|---|
| Grain (cereal) foods, whole grains, high fiber, cereal variety | 5-7 |
| Vegetable and legumes/beans | 7 |
| Fruit | 5 |
| Milk, yoghurt, cheese | 2 |
| Lean, meats and poultry, Fish, eggs, tofu, nuts and seeds, legumes/beans | 2 |
| Extra foods (eg cakes, pies, soft drinks, lollies etc) | 0-2 & ½ |
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Summary and Recommendations
- The mother’s diet directly affects the composition of breast milk, including the amount of vitamins, selenium, iodine and fat.
- Losing weight after delivery should be a gradual process, using a combination of diet and exercise. Losing weight too fast can even be harmful either for breast milk production or and its composition.
- Certain foods may trigger reactions in babies, like allergies or making babies cry. If you think this is the case, remove the aliment from the diet for a couple of weeks. Check first with your doctor to ensure you do not remove essential nutrients from your diet.
- If you are breastfeeding, make sure your diet is balanced, containing protein, vitamins, carbohydrates and iron. It is advisable that you take supplements of vitamin B12, folic acid and vitamin D.
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References
- Anderson, J. (2013, April). Sample Daily Food Patterns from Eat for Health: Australian Dietary Guidelines. Retrieved from Diet and Weight Loss while Breastfeeding , Australian Breastfeeding Association.
- Board, B. C. (2007). Diet for a Healthy Breastfeeding Mum. Retrieved from Babycenter: http://www.babycenter.com/0_diet-for-a-healthy-breastfeeding-mom_3565.bc
- Bouchez, C. (2003). Your Nutritional Needs While Breastfeeding. Retrieved from WebMD: http://www.webmd.com/food-recipes/features/your-nutritional-needs-while-breastfeeding
- Coila, B. (2011, September 12). Does the Mother’s Diet Affect the Weight Gained by the Breast fed Babies. Retrieved from Livestrong.com.
- Eisenberg, A., Murkoff, H. E., & Hathaway, S. E. (1996). Surviving the First Six Weeks. In A. Eisenberg, H. E. Murkoff, & S. E. Hathaway, What to Expect the First Year (pp. 536-539). NewYork: Workman Publishing.
- Kent, J. C. (2007). How Breastfeeding Works. Journal of Midwifery and Women’s Health, 52(6), 564-570.
- Silver, K. (2012). Should You Avoid Certain Foods While Breastfeeding. Retrieved from Parents: http://www.parents.com/baby/breastfeeding/basics/avoid-foods-while-breastfeeding/
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