Diet for a healthy breastfeeding mum

There is a lot of conflicting advice, traditional and modern, about what you should and should not do when you’re breastfeeding. Can you drink coffee? If you eat certain foods, will it give your baby colic? We dispel the myths about breastfeeding and diet and give you the facts.

Do I need extra calories when I am breastfeeding?

Yes, but your body is highly efficient at producing breastmilk from what you eat so you do not need to have a particularly calorie-rich diet. It's best to be guided by your appetite and to eat normal food when you are hungry. In other words, there is no need to add extra ghee to your food. Your body may have laid down fat stores during pregnancy, and breastfeeding can help to use up that fat.

There's no right answer about how many calories a day you should have. The amount you need to eat depends on your weight and how physically active you are. So let your diet be guided by your body so that you eat as often as you feel hungry. But it is important to eat foods that are rich in nutrients rather than food with a lot of fat or sugar content. These will give you calories but fewer nutrients.

As you start to wean your baby, your calorie needs will gradually return to pre-pregnancy levels. Some studies show that if you breastfeed your baby, you may lose your pregnancy weight faster as compared to a mother who does not breastfeed.

Breastfeeding usually gives you a big appetite. So if you don't feel like eating, it could be a sign that you need extra emotional support. Sometimes, women who have postnatal depression lose their appetite. If you're finding it a struggle to eat, see your doctor and talk about how you're feeling.

What should I be eating now that I’m breastfeeding?

Think of breastfeeding as continued motivation to follow the healthy diet you followed during pregnancy. Focus on eating whole grains and cereals, legumes, fresh fruits and vegetables. And go for foods that provide plenty of protein, calcium, and iron (and, as always, an occasional treat is fine).

Traditionally, breastfeeding mums are given a lot of dried fruit, ghee and sugar. These high calorie foods usually were meant to supplement the khichdi diet that mums traditionally follow after birth. If you are eating normal food, you can leave out the extra ghee and sugar. Dried fruits are extremely healthy and used in most traditional confinement foods.

Try having them without the ghee and sugar by putting them in your porridge (dalia) for example or in some kheer. This way your relatives will be happy that you are eating the traditional ingredients but you will not be loaded with the high calories.

If you must eat the laddoos or panjiri you can reduce the calorie count by eating smaller portions. Some recipes could work well with lesser quantities of ghee and for others you could use a healthier alternative such as canola oil.

If you are used to having aerated drinks to quench your thirst it is best to avoid these while breastfeeding. They contain just empty calories and no nutrition. You could instead substitute it with healthier drinks such as lassi, coconut water, buttermilk (chhaach), fresh fruit and vegetable juices or nimbu pani. Find out more about breastfeeding and your diet.

Do I need to take vitamin supplements?

Yes. The National Institute of Nutrition recommends that breastfeeding mums take iron, folic and calcium supplements. You may also need supplements of vitamin A, zinc, vitamin B12 and vitamin C.

It would be best to speak to your doctor before taking any vitamin supplements. If you do take supplements, bear in mind that it can't make up for poor eating habits. It is also important to eat a well-balanced, varied diet.

Do I need to drink extra fluids to help maintain my breastmilk supply?

You only need to drink enough to satisfy your thirst while you're breastfeeding.

You may have been told that you should drink lots of water to keep up your milk supply, but in reality drinking lots of water, or indeed going a bit thirsty, won't affect the amount of milk you make. Your body is good at regulating its reserves to make sure it keeps your milk supply going.

It's a good idea to have a drink nearby when you are breastfeeding, though. While you are feeding, your body releases the hormone oxytocin, and it makes you feel thirsty. Besides water, milk and fruit juices can also serve the purpose. The best is to have at least one glass of water every time you feed your baby as well as in between when you feel thirsty.

If you're worried about whether you're getting enough to drink, keep an eye on the colour of your urine. If it is pale-coloured, you're getting plenty to drink. If your urine is dark yellow or smells strongly, it may mean that you are dehydrated, so you should drink more.  

Are there any foods that I should not eat and drink?

You can eat everything in moderation. However it is possible to that some types of food and drink that get into your milk may unsettle your baby's tummy. She may have colic or gas that makes her cry. Every mum and baby is different, though, so there are no hard and fast rules about what to include or leave out of your meals.

If you think a particular food has affected your baby, you could try cutting it out for a few days to see if it makes a difference. It's thought that vegetables such as cabbage (patta gobhi), cauliflower (gobhi), broccoli (hari gobhi) and onions (pyaaz), as well as cow’s milk, eggs and chocolate can cause colic symptoms. Read more on foods and drinks to avoid when breastfeeding.

Some mums swear that hot or spicy dishes upset their baby but this is not true for all mums and babies. As you get used to breastfeeding, you will get a better idea of what suits your baby.

If you want to cut out a food that is important for your own health, your doctor may refer you to a dietitian. She’ll work out how you can have a healthy diet without it. This might be the case if, for example, you are a vegetarian and you want to cut out dairy produce.

Can I drink alcohol or smoke cigarettes when I am breastfeeding?

Research indicates that it is best to stay away from caffeine, alcohol, fish high in toxins such as mercury, nicotine and drugs. These substances can pass from your blood into your breastmilk and to your baby.

The amount of alcohol in your blood usually peaks 30 to 45 minutes after you have drunk it. You'll need to allow four hours for your body to be clear of one unit of alcohol. Drinking lots of water, resting, or expressing your milk after you have had a drink and then throwing it away (known as pumping and dumping!), won't make your body get rid of the alcohol any faster.

If you want to have an alcoholic drink when you are breastfeeding, it's best to feed your baby first and have a drink afterwards. Four hours later, when it's time to feed your baby again, the level of alcohol in your blood, and therefore in your breastmilk, will be so low it's unlikely to affect your baby. Bear in mind, though, that if your baby is newborn, she may need feeding more often than every four hours.

If you can plan in advance, you could express milk for a few feeds before having your drink so that you are sure that by the time you start feeding again, your body has cleared out all the alcohol.

Can I lose weight when I am breastfeeding?

Yes if you’re healthy. It is wise to lose weight gradually by combining a healthy, low-fat diet with moderate exercise.

Rapid weight loss may be harmful for your baby because it possibly releases toxins (normally stored in your body fat) into the bloodstream. And these contaminants can end up in your milk.

Keep a tab on your weight gain. And, remember to reduce your calorie intake when your baby switches over to solid foods.

But you will only get to your pre-pregnancy weight once you have stopped breastfeeding and fully weaned your baby. This is because your breasts are heavier with breastmilk and with additional fat cells that help in the production of milk.

If you do decide to cut down slightly on your food intake, wait until at least two months after your baby is born. Limiting what you eat in the early weeks of lactation and over a long period of time may reduce your milk supply.

Can I have herbal remedies?

You can drink most herbal teas when you are breastfeeding. Herbal teas which use ingredients you might cook with, such as, fennel, camomile and peppermint, are thought to be safe to drink.

Herbal medicines, however, are a different matter. These should not be taken while you are breastfeeding. Although remedies such as these are readily available, we can't be sure they're safe for your baby.

You may also be offered traditional drinks prepared with specific herbs. Check with your doctor before including any herbs in your diet.

Find out more about:

• What are the benefits of breastfeeding?
• Extended breastfeeding: is it for you?
• When should I give my baby cow's milk as her main drink?