Nutrition during your pregnancy is so important to ensure that you’re giving your baby the best nutrients possible for optimal growth. Once you have your baby, if you choose to breastfeed, it is actually just as important to watch what you are putting into your body when you are nursing. Sometimes, women tend to forget that what you eat and drink, your baby also eats and drinks! There is a lot of information about what is best to eat and what to avoid, as well as what supplements to avoid while breastfeeding. It can become overwhelming to try and remember everything from what to avoid, to what is best for baby while breastfeeding. So, let’s tackle this subject right here, right now!

What should I eat/drink while breastfeeding?

During pregnancy and breastfeeding, it is important to focus on what you are putting into your body. After childbirth, you’ll most likely be lacking in the energy department and to top it all off, you’ve added breastfeeding in the mix too! On top of being conscious of the nutrients you are supplying, you also have to make sure you are giving your body enough fuel. Breastfeeding ALONE burns so many more calories, so you need to make sure that you are fueling yourself properly to make sure you keep a strong milk supply. The average mother burns about 20 calories for each ounce of milk she produces. Let’s say your baby eats 19 to 30 ounces per day – that is about 380 to 600 calories that you burn from breastfeeding alone!1 I recommend adding those extra calories from carbs and fats into your macros. Listen to your body, if you’re still hungry don’t be afraid to add a little more! Right now, more than ever, is the time to nourish your body properly and give it enough fuel to do all of the amazing things it is capable of doing after pregnancy. Embrace this time and be patient during your postnatal fitness journey and bouncing back after pregnancy (but don’t forget to keep up with your protein macros).

Water

A couple of the biggest culprits to a dropped milk supply is undereating and lack of water! Water is EXTREMELY important for your milk supply (and you). You want to make sure that you are getting enough water in while you are breastfeeding your new babe! Also, since you are burning all those extra calories you need to make sure you are fueling yourself with the proper number of calories.

Food Ideas

Dairy

Dairy provides protein, vitamins and calcium – a great food item to include in your diet to make sure you and your baby are getting enough calcium and Vitamin D to build those strong bones and teeth!

Legumes

Legumes such as kidney beans and black beans help provide you with tons of iron and are easy to add to any salad, chili, or pasta sauce for a quick meal prep idea.

Lean Beef

Beef is high in protein and also high in Vitamin B12 – which helps boost your energy (because we all know it’s probably lacking right now!).

Brewer’s Yeast

An ingredient found in beer and known to help boost milk supply. You can get these in tablet or powder form to add to smoothies, drinks or recipes (mmm, cookies).

Brown Rice

You need to make sure you are eating enough carbohydrates for your milk supply, as well as to have enough energy for your busy mom life!

Salmon

Make sure to include this in your post-baby macros because it is high in DHA. DHA (Docosahexaenoic acid) is an essential omega-3 fatty acid that you can only get from your diet and supplementation and is vital during pregnancy and beyond. Prenatal vitamins contain DHA, as it is crucial for the development of baby’s nervous system. It is also known to improve your mood along with countless other benefits. Salmon is considered a “low mercury fish”, so it’s a great protein source to incorporate into your diet. According to the FDA, you can enjoy up to 12 ounces of salmon per week.

Things to avoid…

Avoiding some foods while you are breastfeeding can be hard- I get it! Sometimes you just really want that chocolate milkshake or that big bowl of fresh pineapple, but you have to be careful with your food choices since those nutrients are passed down to your baby during breastfeeding.

High mercury fish

Limit your high mercury fish intake during pregnancy. A good rule of thumb is to limit yourself to 6 ounces of white canned tuna per WEEK.

Alcohol

Alcohol while breastfeeding is a hot topic these days.If you’re going to have a drink, nurse or pump your milk BEFORE having alcohol. This will help make sure that your milk has not been affected and is safe for baby. If you want to be absolutely sure, you can you test your milk with testing strips that you dip into your milk to see if alcohol is present. You can also “pump and dump” if you want a drink but want to ensure that your milk supply is free of alcohol.

Citrus and fruit juices

The acid in these can affect the taste of your milk and can possibly cause your baby to reject nursing. This can include fruits such as pineapples, kiwis and strawberries. However, all moms and babies are different, so if it doesn’t affect your milk, or your baby doesn’t mind, then you do you, mama!

Chocolate & Caffeine

NO! Not chocolate! – Yep, I said it. Everyone loves chocolate, but you need to be careful with this one while breastfeeding. Eating chocolate can possible cause your baby to feel gassy, restless, can cause diarrhea, or even develop rashes. If your newborn is showing any signs of reaction like this to chocolate, then it’s time to cut it out of your diet. The caffeine found in chocolate can also affect your baby, and you don’t want that! You want that baby to SLEEP at night. If you find that your baby isn’t going to sleep easily, and you’re having chocolate before you nurse – put that chocolate down, or at least have your chocolate far away from nursing or pumping times.

Same goes for the caffeine in coffee. I like to time my cup of coffee for after my nursing sessions and only one cup in the morning.

‘Gassy’ vegetables and spices

Vegetables that you THINK would be awesome for your milk and for your baby, just might be the worst! Broccoli, cauliflower, cucumbers, peppers, onions and cabbage are known as “gassy vegetables.” A gassy, uncomfortable newborn is no fun…trust me.

The same goes for spices, unfortunately. Some newborns have been known to be sensitive to spices, and some spices like garlic and onion powder will actually change the taste of your breast milk. Just keep an eye on how your baby reacts to some spices, and take notes! All newborns are different so what could affect one, may not affect yours.

Let’s talk supplements!

Regardless of any advice you read from me or anywhere else, it is important you talk to your doctor before taking any supplements while breastfeeding your baby.

supplements-to-avoid-while-breastfeeding

NLA For Her Whey Protein

I find it a tough to hit my daily protein goals while being a busy mom of two. That’s where I like to supplement with protein powders 1-2 times per day.

BCAAs

Make sure your BCAA’s are stimulant FREE. If they are, I include 1-2 servings per day to give me an energy boost and to hang on to any muscle I have left on my body after pregnancy!

IODINE

Iodine is found in eggs, dairy, some vegetables and seafood and it is responsible for your baby’s brain development while you are pregnant! Most women are actually deficient in iodine, even if there is some in your prenatal vitamins. Because of this, I like to supplement with Kelp during my pregnancies and even afterward while breastfeeding.

Prenatal, Multivitamins and Calcium

Even after you’ve given birth to your little one, you would think it is time to FINALLY stop taking those prenatal vitamins but they are awesome to take post-baby and while breastfeeding, too! They are filled with essential nutrients, folic acid and iron, which is AWESOME for your milk and baby!

Calcium tablets are so good for you after giving birth because your body needs that extra calcium to help build back that lost calcium in your bones due to pregnancy and nursing. Breastfeeding is an awesome time to take in extra calcium because you are more likely to absorb more of it while nursing, than if you weren’t breastfeeding.

Magnesium

This is such an important mineral that usually gets neglected, before, during and after pregnancy. When a woman is stressed (hello, newborn + breastfeeding) and adrenaline is high, your milk supply may be affected and your milk ‘let down’ may slow down. Magnesium is awesome for helping you and your muscles relax, and it brings that adrenaline hormone DOWN.2  Magnesium also plays a big role in your energy and your overall hydration.

What supplements should I avoid?

Supplements that I completely avoid are the ones with any sort of stimulants. What you consume goes into your milk, which then goes to your baby. If you’re consuming stimulants, your baby is going to give you a run for your money on who can sleep the LEAST!

Pre-workouts

This is pretty much a given, but I do not take any pre-workouts while breastfeeding. Once you are cleared to workout, I recommend sticking with a cup of coffee beforehand (if you absolutely need something) if you are still breastfeeding.

Thermogenics / Fat Burners

Now is the time to embrace being a new mama, celebrate your amazing body and enjoy your time with your baby. Save the fat burners for when you’re done nursing and are ready to get back to the gym full force.

Be smart – talk to your Doctor

Remember, all of this depends on the individual and what you and your doctor determine is safe and unsafe for you and your baby. Be smart, and make sure you talk to your doctor and you will be on your way to the best nursing self ever!

Once you get cleared to workout again, my Jessie’s Girls Home Edition and Muscle Building 1 are great options for your postnatal fitness journey. Both programs include full nutrition and macros guides that allow enough calories to fuel you and your baby while breastfeeding. Always remember – listen to your body and take things slowly. Click on the button below to see everything the Jessie’s Girls Training Programs have to offer.

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1 https://www.shape.com/lifestyle/mind-and-body/perks-and-health-benefits-breastfeeding

2 https://www.sott.net/article/218868-Magnesium-It-Might-Just-be-Natures-Best-Chill-Pill