Of course, it’s only natural to worry about your diet now that you’re making breast milk for your child. The good news is that there are just a few things that you have to be mindful of while you’re breastfeeding.
What Not to Eat or Drink
Even though you can enjoy almost anything while you’re breastfeeding, there are some things you should limit. Here are the foods you should cut back on or avoid altogether until after you wean your child from the breast along with some better options to choose instead.
Alcohol
When you’re breastfeeding, it is not recommended to drink alcohol on a regular basis. Having a glass of wine with dinner now and then or a drink or two with friends once in a while is generally OK. However, if you’re having more than just an occasional drink, it can:
Cause a decrease in your supply of breast milk Affect your let-down reflex Pass the alcohol to your baby through your breast milk
Alcohol can also impair your ability to care for your child. Plus, repeated exposure to alcohol through breast milk can be dangerous to your child’s health and development. What to Choose Instead: Thankfully, there are a variety of delicious beverages you can enjoy in place of alcohol. For example, you can have:
An alcohol-free version of your favorite cocktailNon-alcoholic beer or wineA shake or a smoothie Club soda with lime Sparkling water or flavored water Ice tea LemonadeSoda Coffee TeaHot chocolate
Seafood High in Mercury
Mercury is a heavy metal and a naturally occurring element found on earth. A form of mercury called methylmercury is found in fish, and some fish contain more mercury than others. Fish high in mercury include:
SharkSwordfishTilefishKing mackerel
Too much mercury can be dangerous for you and your breastfed child. Continuous, long-term exposure is toxic and poisonous to humans. It affects many parts of the body including the brain, nervous system, and kidneys. Mercury poisoning can even be deadly. Mercury can have an even greater effect on babies who are exposed to excessive levels in the womb and through breast milk. Too much mercury can cause problems with the development of the brain and nervous system leading to issues with speech, coordination, attention, memory, and learning. What to Choose Instead: Just because some fish have more mercury than others doesn’t mean you should completely avoid eating fish while you’re breastfeeding. Fish and other types of seafood are an important source of protein, docosahexaenoic acid (DHA) and Omega-3 fatty acids. So, stay away from the ones that have high concentrations of mercury, but continue to enjoy safer seafood options, such as the following, about two or three times a week.
SalmonPollockTilapiaFlounderCatfishShrimpScallopsCrab
Caffeine
It’s OK to have one or two cups of coffee each day, but you don’t want to take in too much more than that. Excessive caffeine intake can cause problems for both you and your child. It’s not just coffee, either. Caffeine can be found in:
Ahi, bigeye, and bluefin tuna contain higher amounts of mercury. Limit the intake of these types of tuna.Yellowfin and albacore (white) tuna have less mercury and are safe at approximately one serving a week.Light canned tuna is the lowest in mercury. You can safely have two to three servings a week.
Tea SodaChocolateEnergy drinksHeadache medicine
So, if you have a few cups of coffee, a soda, and some chocolate, the caffeine can add up quickly without even realizing it. Too much caffeine can cause a drop in your supply of breast milk. In addition, since caffeine is another substance that goes into your breast milk, excessive caffeine could cause issues for your baby including:
Jitters IrritabilityDifficulty in sleepingSymptoms of colic
What to Choose Instead: You may be tempted to reach for an extra cup of coffee or a soda in the afternoon, but think about trying one of these drinks instead. It may be just the thing you need to get through that afternoon lull.
Decaf coffee or tea A fruit smoothie A cup of herbal tea that supports lactation
Fatty Meats and Fried Foods
Deep-fried foods and processed, fatty meats are high in saturated fats and salt. They do not give you the nutrients you need while you’re breastfeeding. So, you should limit your intake of foods such as:
BaconSausagesHot dogsDeep-fried foodsCold cuts
Saturated fat can raise the level of bad cholesterol in your blood and put you at a higher risk for heart disease. Too much salt can cause your body to retain water. Extra water makes your kidneys work harder, and over time it can lead to swelling and high blood pressure. It’s certainly OK to have a little bit, but you don’t want to overdo the fried or fatty foods. What to Choose Instead: You can certainly still have meat. It’s an excellent source of healthy nutrients that you need, such as protein and iron. You just want to make better choices by picking:
Leaner cuts of red meat (preferably grass-fed)Chicken (preferably free-range)TurkeyFish
In addition, when deciding on a cooking method, roasting or grilling is healthier than frying.
Junk Food
Candies, sweets, and desserts taste great, but they are just empty calories. They’re not the kind of healthy calories that you need while you’re breastfeeding. You can enjoy chips, cookies, and ice cream every so often, but moderation is the key. Too much junk food and sugar can affect your overall health and lead to:
Weight gainDiabetes Fatigue
The foods you eat also add flavor to your breast milk. Studies show that when babies are exposed to foods through breast milk, they are more likely to have a preference for those flavors and foods later on. What to Choose Instead: Great treats to satisfy your crunchy, sweet or salty cravings include:
Cut-up veggies Fresh fruit Nuts and seeds Yogurt Peanut butter Dried fruitsWhole grain cereals
You are more likely to choose healthy alternatives over junk food if they are available and ready to grab when you need a quick snack. So, plan ahead and stock your cabinets and fridge with better options.
Certain Herbs and Spices
Some herbs and spices are believed to decrease the supply of breast milk and even help dry up the breast milk of women who aren’t breastfeeding or those who are weaning. Using a little bit of the following herbs and spices to flavor your food will not cause any issues. But if you consume too much of them, you may see a dip in your milk supply. These herbs include:
SageRosemaryThymeSpearmintPeppermint Parsley
What to Choose Instead: You don’t have to avoid or decrease your use of all herbs. In place of the ones listed above, try herbs such as:
Garlic GingerFennelAlfalfa
These herbs can add flavor to your food, and many breastfeeding moms use them to help increase their milk supply.
A Word From Verywell
Women all over the world make quality breast milk for their children on all kinds of diets. You don’t have to eat perfectly to make a healthy breast milk supply. So, while you want to try eating a balanced diet, don’t beat yourself up if you aren’t the best eater. Do what you can to get the calories you need every day, and try to limit or avoid the above foods as much as possible. It’s tough to make big changes all at once, so it may be easier to work on changing to the healthier alternatives a little at a time. You can also continue to take your prenatal vitamin to help get those extra vitamins and nutrients you need. And, of course, if you’re concerned about your diet or you have any questions, be sure to talk to your doctor or nutritionist.
