Breastfeeding & key nutrients

Giving birth can be an extremely challenging yet rewarding time (I’m sure all mamas out there can agree!). After 9 months you now have the arrival of your little boy/girl or twins!

This doesn't mean that your nutrition is no longer important. In fact you now need to put in the extra effort to build up your nutrient stores, recover from birth, provide nutrient rich breast milk to your baby and you’ll need enough energy for the demands of motherhood. 

The common question, “what should I eat?”

Some mums may think to carry on eating and drinking as though they were still pregnant and others may decide to have a bit of what they’ve been avoiding for the past 9 months. I’ll be going into what you still need to be mindful of below. 

A ‘perfect’ diet is not required in order to breastfeed. In general, your diet will affect your health more than your baby’s. 

The following nutrients: folate, calcium, iron, zinc and copper are readily there to be secreted into your breastmilk. If your dietary intake is low, then your body will take from your stores and pass on to your baby. E.g. If your calcium intake is low then it would be taken from your bones and tissues and passed on to your baby. So you can see why it’s important to get adequate amounts so you don’t risk becoming depleted. 

Energy requirements 

Breastfeeding does require a bit of extra energy. (How much depends on your milk you’re producing, genetics and if you’re feeding multiples etc. )

Make sure to include plenty of carbohydrates, healthy fats and protein. Focus on wholesome foods, ones which are packed with fibre, nutrients and plenty of benefits! Avocados, salmon, eggs, whole grains, veggies and fruits just to name a few. 

Here are some key nutrients which will carry on supporting the growth and development of your baby:

Vitamin D: Vitamin D (which is actually a hormone) is needed for strong bones and immune health. A Vitamin D deficiency is very common, possibly due to the lack of sunlight! Vitamin D is transferred into your breastmilk, therefore it’s important to ensure you are getting sufficient sunlight (if that’s at all possible in the UK!) and consuming Vitamin D rich foods. Examples include oily fish, fortified foods and mushrooms which have been left in the sun!

Supplementation may be needed. 

Calcium: Calcium and Vitamin D work hand in hand. Without the one you will not properly absorb the other, therefore impacting on your breastmilk. It is also extremely important for the health and strength of your bones, teeth and muscles! Calcium is found in more than just dairy, it is also found in tinned salmon, sardines along with legumes and fortified products.

Vitamin B12: this key vitamin is so important for your baby’s brain development. Your stores and intake of vitamin B12 are important for the quantity present in your breastmilk. If you are vegan or deficient in B12 it is important to speak with a dietician or GP and ensure adequate supplementation. Foods high in B12 are eggs, meat, fortified foods, dairy products and salmon. 

Iodine: adequate iodine is needed for your baby’s growth and development and is also very important for your thyroid gland. If your prenatal vitamin has an adequate amount of iodine, continue taking it until at least 6-months postpartum. Speak to your doctor or dietician to ensure you are getting enough! Food sources of iodine include: iodised salt, dried seaweed, cod and milk.

Choline: - Now choline works alongside folate to prevent neural tube defects in early pregnancy. Choline carries on supporting the development of your little one throughout pregnancy and breastfeeding. The demand for this nutrient along with iodine increases whilst you’re breastfeeding so again supplementation may be necessary. Speak with your GP or dietician. Eggs are the best source of choline but it’s also found in beef, soybeans, cruciferous vegetables and almonds. 

Omega-3 fatty acids: omega-3 fatty acids have been found to be an important nutrient in the growth and development of your baby’s brain function, as well as the central nervous system, brain and eyes. The amount of omega-3 in your breastmilk can be directly impacted by your diet. To ensure you have enough to give to your baby, try to consume fish such as salmon, tuna, mackerel twice a week, plus plant sources such as chia and walnuts. If you are vegan you may require supplementation, or alternatively your prenatal supplement may contain omega-3 fatty acids. 

Iron, folate and zinc are not directly affected by dietary intake so this will protect your baby from any deficiencies. 

Even though this is the case it is still very important that you are getting plenty from your diet to support your health and your recovery. 

Fluids: your body will be using plenty of fluid in order to produce your breastmilk.So you will be thirsty, it’s a good idea to have a bottle of water with you whilst you feed and ensure you are consuming approximately 2+ litres throughout the day. Inadequate fluid intake can lead to a reduced production of milk. 

There is no hard and fast rule as to what you should eat while breastfeeding. I just recommend that you choose a wide variety of foods to maximise your nutrient intake. 

My breastfeeding top tips:

• Choose nutrient-dense foods like fruits, whole grains, fish, eggs and vegetables.

• Make sure to drink plenty of water and stay fully hydrated. 

• Continue taking your prenatal vitamin for at least 6 months after birth.

• Supplement additionally, if necessary. This should always be discussed with your GP or dietician before trying anything new!

• Be kind to yourself. 

What should I avoid whilst breastfeeding?

Like pregnancy, your diet does have an impact on the health and safety of your baby to an extent. Anything you eat and drink whilst breastfeeding can find its way into your breastmilk and be passed to your baby. There are still some considerations you need to keep in mind.

Alcohol: Not drinking alcohol is the safest option for breastfeeding mothers, but If you do decide to have a drink, then plan this around your baby’s feeds. Make sure to leave 2-3 hours for every drink you have, or alternatively express breastmilk before drinking. 

Caffeine - levels peak in breast milk about 1-2 hours after consuming, Caffeine can irritate your baby and cause sleep disturbances (particularly before they are 6 months old). Babies are very sensitive to caffeine and take longer to metabolise it. As in pregnancy It's advisable to have no more than 200mg of caffeine per day (about 2 cups of coffee). Caffeine is also found in green tea, energy drinks and chocolate, so this is also something to take into account. 

Fish and seafood include no more than 2 portions of oily fish per week as the fish contains pollutants (salmon, sardines, mackerel, herring, trout and pilchards). No more than 4 small cans of tuna per week, or 2 tuna steaks per week due to the mercury content. Avoid fish with high levels of mercury: shark, swordfish, king mackerel and tilefish.