Nutrition for Breastfeeding
It’s a rollercoaster.
Let’s start by noting that the breastfeeding journey is far from straight forward. There has been a big shift in your life, namely bringing another human into the world, and you’ll be learning on the job. But this guide is here to help you make sure that you are getting the nourishment you need in order to support your own health, and your baby's growth.
Why would I need more?
In order to supply your baby with all the nutrients it needs to grow and develop, your body needs to be well nourished, and there are certain key nutrients that it will need more of than it normally does. Overall energy requirements increase when you are breastfeeding, not just because your baby needs energy too, but also it is likely your physical activity level is higher too, compared to when you were very pregnant!
Energy
On average, breastfeeding women require an extra 500kcal per day more than their normal intake. This is the same as 1 and a half cans of baked beans or 8 custard creams, or nearly 1kg of fresh pineapple.
Protein
Breastfeeding women need 11g protein per day more than their normal intake. This is the same as nearly 2 eggs, 50g roast chicken, or just over half a tin of kidney beans.
Calcium
Calcium needs are also higher in breastfeeding women than normal, increased by 550mg per day. This is the equivalent of 75g halloumi cheese, 450ml of cows milk, 125g of set tofu or a 65g serving of whitebait.
Why am I always thirsty?
As baby grows, the volume of milk you produce will increase too. It can be hard to picture, because you don’t ‘see’ the milk (unless you express). But, from approximately day 10 of breastfeeding, you are likely to be producing up to 1 litre per day, so perhaps you can understand why you are left feeling thirsty. It’s important to stay on top of your hydration. Water is a great option, or if you’re struggling to meet your energy, protein or calcium needs, you might want to consider milky drinks, or adding some yoghurt to a smoothie.
What about caffeine?
We get it, it's been a while since you’ve been able to enjoy some proper filter coffee and you’d love to have an americano or 5. While there is no need to ‘cut out’ caffeine while you are breastfeeding, it is sensible to limit your intake as some caffeine can be transferred to baby via breast milk. It is thought that caffeine transfer to milk peaks between 1 and 2 hours after you consume it. Recommendations say that up to 200mg/day is safe, similar to in pregnancy. You may, or may not, notice that baby is more fussy, irritable or more difficult to get to sleep if you are consuming significant caffeine.
Be mindful that caffeine isn’t just in coffee, it is also found in some tea, sports drinks, some ‘coffee flavour’ snacks and pain relief medications.
So it is worth checking the label if you are conscious of your caffeine intake. If you are looking for some lower caffeine hot drink alternatives, why not try Redbush tea, Turmeric Latte, Barley Cup?
What if baby is intolerant to some food?
If you are worried that baby may have an intolerance or is having any problems with their digestion, it is important that you tell your doctor or health visitor. If there is a concern, then you will be referred to a Paediatric Dietitian who can support you with any dietary changes that might need to be made, and monitor baby’s health and growth.
You may have a whole host of questions about breastfeeding, and things may crop up that you are unclear about. If you have any more questions about keeping yourself well while breastfeeding, you can contact your Midwifery team, Dietitian or Doctor.
Where else can I get help?
For more personalised support from a Dietitian, you can contact us via our website.
For more information, you can find helpful resources at:
www.firststepsnutrition.com
www.nhs.uk/start4life
www.llli.org (La Leche League)
www.nationalbreastfeedinghelpline.org.uk
www.nct.org.uk/baby-toddler/feeding