How to eat for breastfeeding

A woman's body is designed for pregnancy and lactation. When she is well-nourished by a diet with plenty of nutrient-dense whole foods, she can easily meet her own and her breastfed baby's nutritional needs. Any need for extra calories can be determined by following hunger cues.

Supplementation with vitamins or food sources may be warranted only if the mother is deficient. Possible deficiencies include iron, calcium, Vitamin B12, and zinc.

According to the Institute of Medicine, lactating mothers require the same amount of calcium as non-lacting women in their age groups.

There are no common foods to avoid while breastfeeding. In general, a lactating mother can eat as she normally would.

Spicy foods, garlicky, or "gassy" foods may affect the flavor of breast milk, which could deter the baby from nursing. However, unless the baby does appear turned off by the flavor, breastfeeding mothers can eat strong-flavored foods.

Sugar and fat consumption do not significantly affect the composition of macronutrients in breast milk. However, healthy fats better support the development of healthy milk than artificial fats such as hydrogenated trans fats. A diet high in sugar and refined carbohydrate foods has adverse health affects such as reduced immune function and increased risk of diabetes.

Artificial sweeteners do show up in breast milk, but thus far have not been proven to cause harmful effects.

Caffeine is approved by the American Academy of Pediatrics for use by breastfeeding mothers. However, some babies may have some sensitivity to it.

Use caution and consult a health care practitioner before using herbs and drugs.

Vegetarian and vegan mothers should maintain adequate levels of Vitamin B12, calcium, and zinc, which may require supplementation. For lacto-ovo vegetarians, Vitamin B12 can be obtained through dairy and eggs and calcium and zinc can be obtained through dairy. Vegans may need supplements.

Vitamin D can be obtained through adequate sun exposure and fortified foods.

Breastfeeding mothers should avoid low-carb weight-loss diets that restrict carbohydrate intake. However, a naturally low-carb diet such as The Paleo Diet or the Primal Blueprint allow adequate healthy carb, fat, and mineral intakes to support lactation.

Signs that a breastfed baby is sensitive to something in the mother's diet include excessive spitting up or vomiting, colic, rash, persistent congestion, green mucousy stool, and a red ring around the anus.

Cow's milk is the most common allergenic food. Other common problem foods include corn, soy, wheat, eggs, and peanuts. Use caution when eating any food that a family member is allergic or sensitive to.