New moms wonder how to best adjust their eating habits while breastfeeding in order to optimize their baby’s nutrition, maintain a healthy weight, and navigate the new demands on their bodies. While you don’t have to drastically change the menu of healthy foods that you already enjoy, here are some of the adjustments you’ll likely need to make as a breastfeeding mother.
Managing a big appetite: Breastfeeding women will often notice a significant increase in hunger as the result of their increased metabolic rate. It’s important that you nourish and listen to your body. If you fail to give yourself enough nutrients from your diet, your body will draw upon reserves you can’t afford to lose. Eat balanced meals and healthy, portion-controlled snacks to find balance between maintaining a healthy postpartum weight and keeping your energy up.
Changing your perspective on postpartum weight loss: While your pregnancy weight may fall away quickly, it’s important to have a realistic idea about returning to your pre-pregnancy shape, size and fitness levels. Plan for gradual weight loss, and only diet and exercise with approval from your physician. Instead of being preoccupied with a short-term weight or size goal, focus on eating healthily and keeping your energy high- not only for physical exercise, but also for the demands of new parenting.
Thinking about fat: You’ll want to focus on healthy fats contained in olive oil, avocados, olives, nuts, and fatty fish. While this is always an important dietary concern, you should be particularly mindful to avoid saturated and trans fats while breastfeeding. These can change the composition of your breast milk and have potentially adverse effects on your infant’s health.
Being critical of contaminants: In addition to unhealthy fats, many environmental and food contaminants can find their way into breast milk and negatively affect your baby. Have an understanding of which fruit and vegetables harbour the most pesticides, or choose organic options. Consider buying locally and in-season, in addition to choosing lean meat and filtered water.
Watching for baby’s reaction: While many nursing mothers eat a wide variety of foods and flavours, it’s important to keep an eye out for any patterns between your eating habits and unwanted symptoms your baby experiences. If you notice changes in your infant’s stool or mucous, look for cues in your eating. Sometimes babies have sensitivities to certain components of their breastfeeding mother’s diet.
For more tips about breastfeeding nutrition, check out this neat “A to Z guide to physical and nutritional needs while breastfeeding.”