What to Eat When Breastfeeding

Breastfeeding is truly one of nature's wonders. The fact that a woman can produce food with her own body, giving her baby everything it needs, is simply magical. But it's also hard work! When you're breastfeeding, you might feel the demands it puts on your body. You're hungry! Understandably, because producing this liquid gold takes energy. In this blog post, we'll tell you all about food and breastfeeding.

Do you need to eat extra when breastfeeding?

Yes, that hunger isn't just a figment of your imagination. You really do need more when you're breastfeeding. Generally, it's recommended that you can and should eat more while breastfeeding. Research shows that you can eat about 300 to 400 extra calories.

Depending on what you eat, this amounts to roughly a complete, extra-nutritious meal! That's quite a bit. But how much you actually need depends on your height, weight, age, your activity levels, and whether you're exclusively breastfeeding or combining it with formula. But don't let the numbers guide you: if you're hungrier, just eat. Your body doesn't just ask for it.

And do you have extra pregnancy weight you want to lose? Dieting while breastfeeding isn't a good idea. But don't worry, it's actually unnecessary. Breastfeeding often helps you regain your original weight faster. Win-win!

What should you eat when breastfeeding?

While breastfeeding, you're working hard to build your baby's immune system. But your body is perfect. You don't need to eat anything special to give your baby healthy milk. You can certainly snack, but focus on healthy eating. This way, you're sure to get all the essential nutrients you need, as you pass these nutrients on to your baby.

This is the basics :

• High-protein foods: Choose lean meats, eggs, dairy, beans, lentils, and seafood that are low in mercury. These foods will help you feel fuller longer.
• Eat lots of different kinds of fruits and vegetables.
• Increase your iodine and choline intake while breastfeeding: Research shows that breastfeeding mothers should consume 290 mcg of iodine and 550 mcg of choline daily for the first year after giving birth. Choline is found in eggs, meat, seafood, and beans, among other sources.
• Magnesium : Some women experience a magnesium deficiency during pregnancy and breastfeeding. Your baby's growth increases your magnesium needs. You can get extra magnesium through food or a supplement. How much magnesium do you need while breastfeeding? In general, adult women need about 300 mcg of magnesium per day. If you're breastfeeding, you should aim for 400-600 mcg.
• Focus on healthy fats: If you're breastfeeding, you need more omega-3s. DHA, an omega-3 fatty acid, is important for breastfeeding mothers because it helps with a baby's eye and brain development.

Why is a varied diet important when breastfeeding?

Eating a varied diet isn't just good for you. But did you know that what you eat can also affect the taste of your breast milk? This is good news because it helps expose your baby to different flavors.

While there's no definitive research to back this up, experts believe it can help your baby adjust to solid foods more easily when they're ready. Some studies even show it can help prevent allergies.

And what if you eat vegetarian or vegan?

If you're vegetarian or vegan, it's important to ensure you get all the nutrients you and your baby need. Vegans are sometimes deficient in certain vitamins and minerals most commonly found in meat (such as B12).

Should you drink more water when breastfeeding?

Breast milk is 90% water, so it seems logical that you should drink a little more. But research shows that you don't actually need more fluids. Keep in mind that everyone is different. Drink when you're thirsty, and pay attention to your urine: if it's clear, it's good. Afterward, always have water with you and try to drink a glass of water with every meal. This way, you can easily build a good habit.

What should you not eat when breastfeeding?

Great news! You can eat almost anything and you don't need to avoid anything specific, but be aware that sometimes your baby can have an allergic reaction to breastfeeding. Protein from cow's milk, among other things, can pass into breast milk through the mother's diet and cause an allergic reaction. If you notice your baby reacting poorly to certain foods you eat, try avoiding them for a while and see if you notice a difference. Caffeine and alcohol are also allowed, but don't overdo it and try to avoid them as much as possible. Read more advice on this below.

Can you drink alcohol while breastfeeding?

We understand you'd like to have a drink after 9 months of pregnancy. We couldn't wait either, but unfortunately, research shows it's not a good idea. We'd love to tell you it's completely safe, but it isn't.

Had a drink and are unsure whether you can breastfeed your baby? There are alcohol strips available that you can put in your own milk to see if it still contains alcohol. Handy!

Want to know more about Guud and breastfeeding? Watch this blog and video with new mom and Guud ambassador Sophie to learn more about how she supports her pregnancy and breastfeeding journey with Guud Woman.

Still have questions? Contact us . We can help you find the best supplements for breastfeeding!