Written by Maria Buxton MS, RD, LDN

For the first 6 months of life, infants rely solely on breastmilk or infant formula for nutrition.¹ If you choose to breastfeed your baby, what you eat can impact the nutritional components of your breastmilk. Breastfeeding also increases your own nutritional needs.

Breastfeeding is a very energy-demanding activity! During the early weeks of breastfeeding, your baby will need to cluster feed to fill their tiny stomachs and establish your milk supply. This may result in you feeling hungrier than usual, so it’s crucial to focus on eating enough nutrient-rich foods to replenish your energy levels. You want to strive for balanced meals that combine protein, whole grains, a variety of fruits and vegetables, and healthy fats. Staying hydrated with water and water-containing foods like soups and fresh produce is also important. Be mindful of your hunger and thirst cues and eat or drink when you feel the need. A helpful tip is to keep a basket of snack bars and a filled water bottle stationed wherever you plan to nurse. And pack extra snacks for yourself in your baby’s diaper bag.

Certain nutrients, such as thiamin, folate, and vitamin A, are preferentially given to breastmilk over your own needs.¹ Therefore, it’s essential to replenish these nutrients through your diet to avoid becoming depleted. Some nutrients, especially water-soluble ones like B vitamins and vitamin C, need to be replenished every day!¹ B vitamins like thiamin and folate can be found in fortified cereals, breads, and pastas, while vitamin A is present in red, orange, and yellow vegetables like carrots and sweet potatoes. Fruits and vegetables are a great source of vitamin C and many other beneficial micronutrients.

The breastmilk supply of choline is also influenced by what you eat. Choline, an essential nutrient for infancy and times of rapid growth,¹ can be found in meat, fish, and eggs. Iodine and selenium are also crucial for early-life development, and their concentrations in breastmilk can vary by region due to amounts found in soils.¹ To ensure adequate intake, consider using iodized table salt in cooking and adding Brazil nuts, seaweed, and seafood to your diet.

Protein and fat are important macronutrients in breastmilk that can be influenced by your diet. Habitual protein intake provides a consistent source of free amino acids needed for healthy infant development.¹ Adding protein from both animal and plant foods can help to improve your intake and make meal planning more enjoyable. Try adding beans to salads, add high-protein dairy foods like Greek yogurt, and enjoy seafood at least once a week. The type of fat present in breastmilk can also be influenced by the fats you eat. The fat composition of breast milk remains stable once mature milk comes in; however, the proportion of healthy fats like polyunsaturated fatty acids and DHA, a type of omega-3 fatty acid associated with brain health, vary more depending on your diet.¹ Breastfeeding women should try adding more healthy fats to their diets to improve their presence in breastmilk. You can do this by switching to plant oils like olive or canola oil for cooking. Eating chia seeds, walnuts, and flaxseeds provides plant sources of omega-3 fatty acids in addition to the healthy fats found in seafood.

Overall, a well-balanced diet is the best strategy for improving the nutritional composition of breastmilk. Well-nourished women who practice a well-balanced diet are in the best position to meet their nutritional needs while providing vital nutrients to their babies.

For any new moms worried about their nutrition postpartum, a dietitian can help! Do not hesitate to contact us with any questions or concerns. 

Reference:

1. Dror DK and Allen LH. Overview of Nutrients in Human Milk. American Society for Nutrition Advances in Nutrition. Adv Nutr 2018;9:278S–294S; doi:https://doi.org/10.1093/advances/nmy022.