Breastfeeding is a significant phase in the life of a mother and her newborn, where nutrition plays a fundamental role in the well-being of both as the mother acts as the primary source of nutrients for her baby. During this period, the mother needs additional nutrients to produce nutritious breast milk and meet the growth and development needs of the baby.

The quality of breast milk is directly influenced by the mother’s diet, highlighting the importance of a balanced and nutritious diet during this period. In addition to meeting the baby’s nutritional needs, a proper diet during breastfeeding can also benefit the health and well-being of the mother, helping her recover from childbirth and maintain optimal energy levels. Therefore, understanding how to maintain a healthy diet during breastfeeding is essential to promote the health and optimal development of both the mother and the baby.

To help breastfeeding mothers maintain a healthy diet and meet the nutritional needs of both themselves and their babies, I share with you 10 practical tips for optimal breastfeeding.

1. Maintain adequate calorie intake

It is important to consume enough calories to maintain the production of breast milk and meet the additional energy needs of your body. Caloric needs vary depending on each individual and depend on factors such as age, weight, height, and level of physical activity. An inadequate calorie intake can affect milk production and maternal health, so be sure to include a variety of nutritious foods in your diet to get all the necessary nutrients.

During breastfeeding, the mother’s body is in a state of high energy demand to produce breast milk and meet the nutritional needs of the growing baby. Therefore, maintaining adequate calorie intake is essential to ensure optimal milk production and overall maternal well-being.

It is important to recognize that breastfeeding may require a significant increase in calorie intake compared to the period before pregnancy. Some estimates suggest that breastfeeding mothers may need between 300 and 500 additional calories per day to meet the energy demands of breastfeeding.

Inadequate calorie intake can have negative consequences for both milk production and maternal health. A mother who does not consume enough calories may experience fatigue, weakness, and a decrease in milk production, which can affect the nutrition and growth of the baby.

2. Prioritize hydration

Staying well hydrated is crucial to ensure adequate breast milk production and maintain the body’s fluid balance. Breast milk is mostly composed of water, so inadequate fluid intake can negatively affect the quantity and quality of milk produced. Therefore, it is important for breastfeeding mothers to drink enough water throughout the day to meet their hydration needs.

In addition to water, breastfeeding mothers can choose to consume other healthy liquids to stay hydrated. Herbal infusions, such as chamomile or mint, are excellent choices as they do not contain caffeine and can help soothe the digestive system. It is also recommended to consume water with lemon or cucumber slices to add flavor and variety without adding extra calories and to keep your body well hydrated.

It is important for breastfeeding mothers to pay attention to their body’s signals and drink liquids even before feeling thirsty. Thirst is an indicator that the body is already dehydrated, so it is best to stay hydrated regularly throughout the day. Keeping a water bottle handy and setting regular reminders to drink liquids can help ensure adequate hydration during breastfeeding.

3. Include foods rich in omega-3 fatty acids

Omega-3 fatty acids play a crucial role in the baby’s brain development. These fatty acids, especially DHA (docosahexaenoic acid), are essential for central nervous system development and the baby’s cognitive function.

Omega-3 fatty acids are primarily found in fatty fish such as salmon, sardines, and tuna. These fish are excellent sources of DHA and EPA (eicosapentaenoic acid), two types of omega-3 that are essential for brain and eye development. It is recommended that breastfeeding mothers consume fish at least twice a week to ensure an adequate intake of omega-3 fatty acids in their diet.

In addition to fatty fish, seeds and nuts are also good sources of omega-3 fatty acids. Chia seeds, flax seeds, and walnuts contain ALA (alpha-linolenic acid), a type of omega-3 that the body can convert into DHA and EPA in limited amounts. Including these seeds and nuts in the daily diet can help increase omega-3 intake and support the baby’s brain development during breastfeeding.

Omega-3 supplements are also an option for breastfeeding mothers who have difficulty consuming enough fatty fish or omega-3-rich foods in their diet. However, it is important to talk to a healthcare professional before starting supplements to ensure they are safe and suitable for your individual needs.

Prioritizing foods rich in omega-3 fatty acids during breastfeeding is essential to support the baby’s cognitive and visual development. Additionally, omega-3 fatty acids also have benefits for maternal health, such as reducing the risk of postpartum depression and promoting cardiovascular health. Therefore, ensuring an adequate intake of omega-3 sources in the daily diet is an important part of healthy breastfeeding.

4. Ensure adequate intake of calcium and vitamin D

Calcium is essential for the baby’s bone and teeth formation, as well as for maintaining the mother’s bone health. During breastfeeding, calcium needs increase to meet the demands of the growing baby. It is important to consume enough calcium-rich foods, such as low-fat dairy products, tofu, broccoli, and almonds, to ensure an adequate intake of this mineral.

Vitamin D is crucial for proper calcium absorption in the body. During breastfeeding, it is important to get enough vitamin D to ensure that the consumed calcium is absorbed and used effectively. The main source of vitamin D is exposure to sunlight, as the body can produce vitamin D when the skin is exposed to direct sunlight. However, during the winter months or in areas where sunlight exposure is limited, it may be necessary to obtain vitamin D through the diet or supplements.

In addition to sunlight exposure and fortified foods such as milk and cereals, other sources of vitamin D include fatty fish such as salmon and sardines, eggs, and mushrooms. Including a variety of these vitamin D sources in the daily diet can help ensure an adequate intake of this vital nutrient during breastfeeding.

Maintaining a proper balance of calcium and vitamin D during breastfeeding is essential to support the baby’s bone development and maintain the mother’s bone health. Ensuring an adequate intake of calcium-rich foods and getting enough sunlight exposure or vitamin D through the diet or supplements can help ensure that both the mother and the baby receive the necessary nutrients to maintain strong and healthy bones.

5. Avoid irritating foods during breastfeeding.

During breastfeeding, the composition of breast milk may vary depending on the mother’s diet. Some foods consumed by the mother may cause adverse reactions in the baby’s digestive system, which may manifest as colic, gas, or irritability. Therefore, it is important to be aware of how certain foods may affect the baby and avoid those that seem to cause discomfort.

Spicy foods, such as chili or curry, contain compounds that may irritate the baby’s digestive tract through breast milk. Additionally, citrus fruits, such as oranges and lemons, are acidic and may cause stomach upset in some sensitive babies. Dairy products, especially cow’s milk, may cause allergies or intolerances in some babies, resulting in colic or digestive issues.

To identify potential irritating foods, keep a record of your diet and your baby’s reactions. If you notice that your baby experiences discomfort after you have consumed certain foods, consider eliminating them from your diet for a while and see if there is any improvement in symptoms. It is important to remember that each baby is unique and may react differently to certain foods, so it may require a trial-and-error process to identify specific triggers.

In addition to avoiding irritating foods, be sure to maintain a balanced and varied diet that includes a wide variety of nutritious foods. Consuming a healthy diet during breastfeeding is not only important for the baby’s health but also for the mother’s health and well-being. By paying attention to the nutritional needs of both the baby and the mother and avoiding foods that may cause discomfort, you can help ensure a more comfortable and enjoyable breastfeeding experience for both.

Here you have part 1. It’s time for you to relax for a moment, take a breath, and take the opportunity to breastfeed your baby. I’ll see you in part 2, where I’ll share the remaining tips with you.