Nourishing Life: Essential Nutritional Considerations for Breastfeeding Mothers

Breastfeeding is a special but often challenging journey that brings myriad benefits for both mother and baby. Adequate nutrition is essential during this time to support the mother's health and provide the nutrients necessary for the baby's growth and development. Here I have tried to outline most of the key nutrition factors to keep in mind for optimal health while breastfeeding.

1. Balanced Diet

The foundation of good nutrition during breastfeeding is a balanced diet (Pistollato et al., 2016). This includes a variety of foods from all food groups, including fruits, vegetables, whole grains, lean proteins & healthy fats, which provide essential vitamins and minerals.

2. Increased Caloric Intake

Breastfeeding burns extra calories, so mothers may need to consume more food than usual. The American College of Obstetricians and Gynecologists suggests an additional 450 to 500 calories per day for breastfeeding mothers (ACOG, 2016). However, calorie needs may vary based on factors such as weight, metabolism, & how often the baby feeds/the feed duration.

3. Hydration

Staying well-hydrated is critical for breastfeeding mothers as fluid requirements increase during lactation. Drinking to thirst is generally an adequate guide for fluid intake, however keeping track of your hydration using a large water bottle or hydration app is recommended (Institute of Medicine, 2004).

4. Protein

Higher protein intake is recommended during lactation to support the synthesis of breast milk (Butte et al., 2004). Good sources of protein include lean meats, fish, eggs, dairy products, legumes & nuts. When using plant based sources of protein it is recommended that you use complimentary amino acid matching to ensure all essential amino acid intakes are reached (Not sure what these are? reach out via email for a handy go-to-guide for plant based protein).

5. Calcium and Vitamin D

Breastfeeding demands a higher requirement for calcium and vitamin D. Dairy products, fortified plant-based milks, leafy greens, and sunlight exposure for vitamin D synthesis are beneficial (NHS, 2018).

6. DHA

DHA, an omega-3 fatty acid, is important for the baby's brain and eye development and is passed to the baby through breast milk. It's found in fatty fish, chia seeds, flaxseeds, and can be supplemented after consultation with a healthcare provider (Brenna & Lapillonne, 2009).

7. Limit Caffeine and Alcohol

While moderate caffeine consumption is usually safe, excessive amounts can cause irritability and sleep disturbances in the baby. Especially if the baby or mother are carrying a variation in the CYP1A2 gene which slows down caffeine metabolism. Alcohol should be limited as it can interfere with the baby's sleep patterns and neurodevelopment (NHS, 2020).

8. Mindful of Food Sensitivities

Some babies may react to certain foods in the mother's diet. If food sensitivity is suspected, keeping a food diary and discussing with a healthcare provider can be helpful (Martin et al., 2005). Rashes, trouble breathing, extra irritability, low weight gain & stool issues are all signs of possible sensitivities. Consult with a immunologist or allergist if symptoms persist. Remember: eczema, rashes & hives are not normal and are a sign if something is wrong, if your primary medical healthcare provider gives a answer you are not completely comfortable with please seek a second opinion.

Remember, a mother's nutritional needs while breastfeeding are unique and may require tailored dietary advice. Always consult a healthcare provider, dietician or nutritionist for personalized guidance.

References:

Pistollato, F., Sumalla Cano, S., Elio, I., Masias Vergara, M., Giampieri, F., & Battino, M. (2016). Plant-Based and Plant-Rich Diet Patterns during Gestation: Beneficial Effects and Possible Shortcomings. Advances in Nutrition, 7(5), 771–781.

American College of Obstetricians and Gynecologists (ACOG). (2016). Breastfeeding Your Baby.

Institute of Medicine (US) Panel on Dietary Reference Intakes for Electrolytes and Water. (2004). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate.

Butte, N. F., Wong, W. W., Hopkinson, J. M., Heinz, C. J., Mehta, N. R., & Smith, E. O. (2004). Energy requirements derived from total energy expenditure and energy deposition during the first 2 y of life. The American journal of clinical nutrition, 80(5), 1376–1384.

NHS (2018). Vitamins and minerals - Vitamin D.

Brenna, J. T., & Lapillonne, A. (2009). Background paper on fat and fatty acid requirements during pregnancy and lactation. Annals of nutrition & metabolism, 55(1-3), 97-122.

NHS (2020). Foods and drinks to avoid while breastfeeding.

Martin, C. R., Ling, P. R., & Blackburn, G. L. (2016). Review of Infant Feeding: Key Features of Breast Milk and Infant Formula. Nutrients, 8(5), 279.