What to Eat & Not What to Eat During Breastfeeding

What to Eat & Avoid During Breastfeeding

breastfeeding Apr 19, 2024

Are you a new mom who is breastfeeding? Paying attention to what you eat is crucial for your baby's health and your milk supply. While a well-balanced diet is recommended, some foods can negatively impact breast milk quality or cause discomfort for your little one.

Use Caution While Breastfeeding

1. High Amounts of Alcohol
You can enjoy an alcoholic drink in moderation while breastfeeding. However, understanding the limit and how alcohol works in your bloodstream is important while breastfeeding. Alcohol spikes in the mom's bloodstream about an hour after drinking, so it's ideal to feed the baby right before or during the first few sips. Alcohol in high amounts passes into breast milk and can potentially cause sleepiness, poor weight gain, and developmental issues in infants. Pumping and dumping don't remove alcohol faster. Time is the only thing that will lower the amount in mom's bloodstream. 

2. Excessive Caffeine
Excessive caffeine consumption can make babies irritable, and fussy, and disrupt their sleep patterns. Limit your intake of coffee, tea, soda, and chocolate while breastfeeding to 300mg per day or less. This is about 3 6oz cups of coffee per day. 


Foods to Include While Breastfeeding

While there are some foods to limit or avoid, it's equally important to focus on a nutrient-rich diet to support your health and your baby's growth. Here are some excellent choices for breastfeeding moms:

  • Lean Protein: Chicken, turkey, fish, eggs, legumes, and lean cuts of beef or pork provide the protein needed for milk production and your overall well-being.
  • Whole Grains: Opt for whole-grain breads, cereals, quinoa, brown rice, and oats, which offer fiber, B vitamins, and other essential nutrients.
  • Fruits and Vegetables: Load up on a variety of fresh or frozen fruits and veggies, which are packed with vitamins, minerals, and antioxidants.
  • Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, olive oil, and fatty fish, which aid in infant brain development.
  • Dairy Products: If tolerated, dairy products like milk, yogurt, and cheese provide calcium, protein, and other nutrients crucial for breastfeeding.
  • Hydrating Fluids: Drink plenty of water, milk, or herbal teas to stay hydrated and support your milk supply.

Remember, every baby is different, and what works for one may not work for another. Pay attention to your baby's cues and reactions to the foods you consume, and don't hesitate to consult with your healthcare provider or a lactation consultant.

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Hey mama,

I'm Brooke Miller,

Before becoming a mom, I chronically dieted & thought "eat less, move more" was the healthiest option. I dealt with exhaustion, mood swings, hormone imbalances (not getting a regular cycle), high cholesterol and weight cycling. I felt like something was wrong with me.

Before I got pregnant with my first son, I discovered the balanced nutrition approach I teach inside The Postpartum Shift. Once I implemented the framework, I was energized, gained strength, got my period back, lowered my cholesterol & maintained my healthiest weight. I continued this during my pregnancies & postpartum periods and recovered quickly after birth, made more than enough milk for my babies, had energy (even with the sleep deprivation) & stable mood. Postpartum was really enjoyable.

With a decade of experience as a Registered Dietitian and Certified Lactation Counselor, I created The Postpartum Shift to help moms boost energy, mood, metabolism & milk supply to have a stress-free & enjoyable postpartum experience.




Find Your Healthiest Weight & FeelĀ Like Yourself Again Postpartum

without sacrificing your milk supply or favorite foods