Nourishing You and Your Baby: A Guide to Your Breastfeeding Diet

Breastfeeding is an incredible process, providing perfectly tailored nutrition for your growing baby. It's also a demanding one for your body, requiring extra energy and specific nutrients for breastfeeding to produce that liquid gold and keep you feeling your best. 


While you don't need a "perfect" or highly specialised diet for breastfeeding, there are a few things to limit or avoid when breastfeeding. Focusing on a healthy, balanced intake supports both your well-being and the quality of your milk. Think nourishment, hydration, and listening to your body's increased needs. 


This guide provides practical advice for New Zealand mums on creating a supportive breastfeeding diet, highlighting key nutrients and addressing common questions about breastfeeding foods to include or limit.


Healthy Eating Principles for Breastfeeding


The foundation of a healthy breastfeeding diet is very similar to healthy eating guidelines at other times, just with slightly increased needs. Aim for variety across the main food groups:

 

  • Vegetables and Fruits: Packed with vitamins, minerals, antioxidants, and fibre. Aim for plenty of servings daily, incorporating a wide range of colours.
  • Whole Grains: Provide energy, fibre, and B vitamins. Choose wholemeal bread, brown rice, oats, quinoa, and whole-wheat pasta.
  • Lean Proteins: Essential for tissue repair and milk production. Include lean meats, poultry, fish, eggs, legumes (beans, lentils, chickpeas), tofu, nuts, and seeds.
  • Dairy or Alternatives: Important for calcium. Include milk, yoghurt, cheese, or calcium-fortified plant-based alternatives (like soy or almond milk).


Increased Energy Needs:


Producing breast milk burns extra energy – approximately 2000 kilojoules (around 500 calories) more per day than pre-pregnancy needs. 


You'll likely notice an increase in your appetite and thirst; listen to these signals and respond with nutritious choices. Eating regular meals and incorporating healthy snacks can help maintain your energy levels.


Key Nutrients for Breastfeeding: What to Focus On


While a balanced diet covers most bases, certain nutrients for breastfeeding deserve extra attention, as their levels in breast milk can be influenced by your intake:


1.    Calcium: Crucial for your baby's bone development and maintaining your own bone health.
       ○    Sources: Dairy products (milk, yoghurt, cheese), calcium-fortified plant milks, tofu set with calcium. Aim for around 2-3 servings of dairy or fortified alternatives daily. 
2.    Iron: Needed to prevent fatigue in mum and support baby's development. Pregnancy and birth can deplete iron stores.
       ○    Sources: Lean red meat, poultry, fish, eggs, legumes, tofu, iron-fortified cereals, dark leafy greens (spinach, silverbeet - serve with Vitamin C-rich foods like tomatoes or citrus to aid absorption).
3.    Iodine: Essential for baby's brain development and thyroid function. New Zealand soils are low in iodine.
      ○    Sources: Iodised salt (use sparingly), bread fortified with iodine (most bread in NZ except organic/unpackaged), seafood, eggs, milk. A specific iodine-only supplement is usually recommended for breastfeeding women in NZ – discuss this with your LMC or GP.
4.    Omega-3 Fatty Acids (especially DHA): Vital for baby's brain and eye development.
      ○    Sources: Oily fish (salmon, sardines, mackerel - choose low-mercury options), walnuts, flaxseeds (linseeds), chia seeds, omega-3 fortified eggs. Consider limiting intake of larger predatory fish due to mercury content.
5.    Vitamin D: Important for bone health for both mum and baby. While some comes from diet, sunlight exposure is the main source.
      ○    Sources: Oily fish, eggs, fortified margarines/milks. Many New Zealanders may have low levels of Vitamin D. Discuss your levels and potential need for supplements for yourself or baby with your  GP.
6.    Folate (Folic Acid): Important preconception and in early pregnancy but still needed during breastfeeding.
      ○    Sources: Leafy green vegetables, legumes, fortified breads and cereals.
7.    Zinc: Supports immune function and growth.
      ○    Sources: Lean meat, poultry, fish, shellfish, legumes, nuts, seeds, whole grains.
8.    Vitamin B12: Crucial for nerve function and red blood cell formation. Mainly found in animal products.
      ○    Sources: Meat, poultry, fish, eggs, dairy products. If following a vegetarian or vegan diet, reliable fortified sources or supplements are essential.


Eating a varied diet for breastfeeding across all food groups is the best way to obtain these important nutrients for breastfeeding.


Some supplements are not suitable when breastfeeding. Always discuss any supplements with your LMC, GP, or a registered dietitian before taking them.


Hydration: Drink to Thirst


Breastfeeding significantly increases your fluid needs. You'll likely feel much thirstier than usual, especially when your baby latches on.

 

  • Water: Aim for around 2 litres of fluids daily, or more if it's hot or you're exercising. Water is the best choice.
  • Listen to Your Body: Drink whenever you feel thirsty. Keep a water bottle handy throughout the day and particularly during feeds.
  • Other Fluids: Milk, soups, and limited amounts of unsweetened coconut water can also contribute to hydration. Be mindful of sugary drinks and limit fruit juice due to its high sugar content.

Foods and Substances to Limit or Approach with Caution

While most foods are perfectly fine, there are a few things to be mindful of:

●    Alcohol: The safest option is to avoid alcohol while breastfeeding, especially in the first month. 

       ○    Alcohol passes readily into breast milk, and there's no known safe level for a baby. If you choose to drink occasionally, wait at least 2-3 hours per standard drink before breastfeeding again to allow the alcohol to clear your system. 

●    Caffeine: Moderate amounts (e.g., 1-2 cups of coffee or tea per day) are generally considered safe. 

      ○    However, some babies are sensitive to caffeine and may become irritable or have difficulty sleeping. Observe your baby for any effects and adjust your intake if needed. 

      ○    Remember caffeine is also in some soft drinks, energy drinks, and chocolate.

●    Fish High in Mercury: Limit intake of fish known to be high in mercury (e.g., shark, swordfish, marlin, some types of tuna). 

      ○    Choose lower-mercury options like salmon, sardines, tarakihi, blue cod, and canned skipjack tuna more often.

●    Potential Irritants: Some babies may seem sensitive to certain foods in their mother's diet, becoming gassy or irritable (common culprits sometimes suggested include spicy foods, cabbage, broccoli, onions, garlic, dairy, or soy). However, restricting your diet unnecessarily isn't usually recommended. 

      ○    If you strongly suspect a particular food is causing issues, try eliminating it for a week or two under guidance from your LMC, GP or a registered dietitian, and see if symptoms improve. Reintroduce it to confirm the link.


Do I Need to Avoid Allergenic Foods?


Current advice from allergy specialists in New Zealand and Australia is not to avoid common allergenic foods (like dairy, eggs, peanuts, tree nuts, soy, wheat, fish, shellfish) while breastfeeding unless your baby has a diagnosed allergy to that food. 


Eating these foods while breastfeeding is generally not thought to increase your baby's risk of developing allergies and may even be protective. 


NOTE: If your baby shows signs of an allergic reaction after you eat a certain food (e.g., hives, swelling, vomiting, significant eczema flare), seek medical care immediately.


Special Considerations:

 

  • Vegetarian/Vegan Diets: A well-planned vegetarian or vegan diet for breastfeeding can be perfectly healthy but requires careful attention to ensure adequate intake of Vitamin B12, iron, zinc, calcium, iodine, and omega-3. Fortified foods and potentially supplements are often necessary – consult a registered dietitian for personalised advice.
  • Weight Management: Focus on healthy eating and gentle exercise rather than restrictive dieting, especially in the early months. Breastfeeding uses extra energy, which can contribute to gradual postpartum weight loss for some women.


Supplements:


While a balanced diet is paramount, some supplements may be recommended:

  • Iodine: Generally recommended for all breastfeeding women in NZ.
  • Vitamin D: May be needed depending on your levels and sun exposure.
  • Folic Acid: Often continued for a short period postpartum.
  • Others (Iron, B12, etc.): May be recommended based on individual needs or dietary patterns.


Some supplements are not suitable when breastfeeding. Always discuss any supplements with your LMC, GP, or a registered dietitian before taking them.


Listen to Your Body


Ultimately, the best breastfeeding diet is one that nourishes you, supports your milk production, and makes you feel good.


Focus on a balanced diet, stay hydrated, listen to your hunger cues, and always seek professional guidance from your doctor or if you have questions about specific nutrients for breastfeeding or managing your diet.


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Breastfeed Diet

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