Nutrition, Dieting & Breastfeeding

What is the proper diet for a nursing mother?

 I was wondering if I am still giving my daughter the best (breastmilk) even if I don't always eat the proper diet?  For example, how does not eating vegetables or fruits affect the milk I provide to her?  What is the proper diet for a nursing mother?





Breastmilk does provide the best nutrition for your baby, even if you don't always eat a nutritious diet.  Some vitamins and minerals in your breastmilk may be slightly diminished if you do not eat enough vegetables and fruits, though this should not affect your baby much. If you don't eat many vegetables and fruits, try drinking vegetable and fruit juices instead.

A more important issue than how your nutrition affects your breastmilk is the behavior you are modeling for your daughter when you eat foods that are not healthy.  Toddlers and children learn what to eat and how to eat by observing their parents.  You and your child's father are modeling behavior now that your child will adopt when she can make decisions of her own (or at least assert her own opinions about the decisions made for her).  You need to decide if you want your daughter to be well-nourished after she is no longer receiving your breastmilk. If this is important to you, now is the time to make sure that your diet is healthy.  Later your child will follow suit.

You asked about the proper diet for a nursing mother.  To maintain optimum nutrition, breastfeeding mothers should follow the same diet recommended for all women.  I find it easiest to simply use the food pyramid as a guide.  Starting at the bottom of the pyramid, plenty of whole grains (i.e. bread, cereal, pasta, rice, etc.) should be the foundation of the diet.  Moving up in the pyramid, you should eat at least five servings of vegetables and fruits each day.  Make sure this includes dark orange fruits and/or vegetables and leafy greens.  Then comes two to three servings of protein rich foods (i.e. fish, meat, eggs, cheese, tofu, beans, etc.), and three to four servings of milk products.  The average woman needs 1,000 mg calcium each day.  This is equivalent to about three 8-ounce glasses of milk, plus calcium consumed in other foods (i.e. dried beans and peas, fortified orange juice, dark green leafy vegetables, etc.).  Lactating women may need to consume additional calories, enough to maintain a normal weight while nursing.  A limited amount of processed sugars, fats, and oils are recommended.  Finally, sufficient fluid intake, especially water, is an easily forgotten component of a nutritious diet.




 

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