breastfeeding
During pregnancy diet is important due to the transfer of nutrients across the placenta, a similar concept applies when considering the composition and supply of breast milk. Pregnancy, birth and breastfeeding can deplete maternal stores, highlighting the importance of nourishment, rest and restoration during this time of growth and repair for both you and your baby.
Breast milk is comprised of different macro, micro nutrients, immune cells and growth factors, however your body can only source from what is available— so what nutrients are important during this time?
Energy & Fluid
The production of milk and the recovery from birth requires an increased amount of energy to nourish and support your changing body. You may notice an increase in appetite as breast feeding women require an additional 500 calories in addition to an increase in certain nutrients. Meaning these additional calories should be sourced from a variety of health whole foods such as broths and grains.
However the reality of prioritising food during this time may depend on your capacity, access and the support network around you.
For this reason your health care professional may encourage you to continue taking your prenatal vitamins, a specialised breast feeding multivitamin or even supplementing specific nutrients such as iodine, choline and folate. Everyone will have their own individual requirements and it is important to discuss this with your doctor.
Vitamin B12—
Vitamin B12 is found in animal products including meats, fish, poultry, milk, cheese and eggs. Maternal stores will influence the concentration of B12 in your breast milk, therefore it is important to be sourcing this in your diet. A maternal deficiency may result in developmental delay and has been said to have a correlation with low milk supply.
Calcium, 550mg—
Calcium is important for the development of foetal bone growth and skeletal formation. The decrease in maternal oestrogen levels makes women more susceptible to bone loss which will be emphasised by the excretion of calcium from bone stores if circulating levels are too low.
Lost stores will replenish post breastfeeding, however it is important to consume adequate calcium intake to maintain bone health throughout this period. Sources include milk, yoghurt, cheese, cashews, fortified soy, green leafy vegetable, bony fish and fortified products.
Zinc—
It is suggested that maternal zinc intake generally is not reflected in milk composition. However due to the bioavailability of zinc in breastmilk, if maternal stores are adequate then baby will most likely be receiving enough zinc. Fish, meat and eggs provide rich sources of zinc, as well as grains and legumes.
Vitamin C—
Has antioxidants which provide protective qualities, healthy maternal vitamin C levels accumulated from the diet will translate to breastmilk. Vitamin C is important for both maternal and infant health however if you are consuming enough citrus fruits, kiwis, tomatoes, potatoes, berries and other rich food sources, taking additional supplements is not required.
Folate—
Folate, just as it was during pregnancy is important while breastfeeding for brain and spinal cord development. Legumes, seeds, fortified cereals, breads, leafy greens, avocados and beans.
Iodine— Iodine supplement 150-250mg/day
Iodine is important for milk supply, demand increases again during breastfeeding, thyroid function and milk production, important for babies brain development
Omega 3—
so oily fish 100-200mg more
Some fatty acids are produced by the mother, however others come from maternal diet. The amount of fat consumes is not likely to drastically change the proportion of fat content of your milk, however it may change with diversity, profile and composition of fats transferred to your baby.
Maternal Depletion
Some nutrients are passed onto the foetus during gestation and will provide your infant with the stores needed throughout their early months of life. For this reason they do not make up a vital component of your breastmilk, however are important for the mother to replenish what was lost during pregnancy and birth.
Vitamin D—
10mcg or continue to take supplementation if recommended by your doctor & healthy exposure to sunlight
Baby will attain vitamin D from maternal stores during gestation. Exposure to sun, small amounts in breast milk, if mother is deficient it will affect content in breast milk. Depending on where you live and the climate it is a good idea to speak to your doctor about supplementation during pregnancy and post.
Iron—
your babies iron stores are attained from mother during gestation, this is why it is encouraged to consume high levels of iron particularly in your third trimester. Therefore, taking iron supplements while breastfeeding will not have much of an impact on the concentration of iron in breastmilk. In saying this, iron is important for the mother due to the loss of iron to the foetus during pregnancy and loss of blood during birth and in the few weeks post birth.
A note— dieting or calorie restricting during the time is discouraged, consuming less than 1500-1800 calories can reduce milk production and supply and may result in an inadequate nutritional profile.
Additionally, aim to consume around 3.5L of water a day, keep a few water bottles handy around the house particularly in areas that you breastfeed or express. Consuming teas, juices, smoothies and milk is also a good way to increase fluid intake along side water.
Caffeine
The requirements while breast feeding remain the same - 200mg of caffeine
However caffeine will be most potent in your breast milk around 60 minutes after consumption, so keep that in mind and check in with your barista if you're not sure about the amount of coffee they use per shot. It is recommended that women 1-3 months should limit caffeine as it can be hard for your baby to metabolise even small amounts of caffeine and the last thing you want is to make sleep harder than it already is. A good option would be to find a cafe that does a good decaf variety. Chances are your so sleep deprived you can’t tell the difference— jokes aside, if you can’t and won’t live without, ask for a weaker shot or time it for the least exposure to your baby.
p.s remember caffeine is present in a number of things such as tea, chocolate, coca-cola and sports drinks.
Alcohol
Alcohol should be avoided in the first 3 months if you are breastfeeding— alcohol can remain in breastmilk for up to two hours (1 standard drink) and with the frequency of feeding it is unlikely that you can avoid the transfer to your baby.
By eating a variety of food during this time you are giving yourself and your baby the best chance of having a balanced and diverse diet. Additionally, it has been said that food may influence the taste of your milk which may potentially result in your baby being more accepting to flavours when starting solids.