By Courtney Miller, RN, BSN, IBCLC
You’ve probably heard the saying, “You are what you eat,” but when it comes to breastfeeding, this saying takes on a whole new meaning. What you eat not only fuels your body but also nourishes the growing little one in your arms. Your body is working overtime to produce milk, and the right nutrition is key. Let’s dive into the relationship between food and breastfeeding while debunking some common myths.
The Calories You Need
Did you know that breastfeeding burns 500-600 calories a day? No wonder you’re always hungry! As a lactating parent, it’s important to continue eating like you’re still pregnant. Even though your baby isn’t growing in your belly anymore, they’re still growing, and you need extra calories to fuel the production of breastmilk. Aim to eat 400-500 extra calories a day to keep up with the demand your body is placing on itself while nursing.
Common Misconceptions About What to Eat
There’s a lot of misinformation out there about what you should and shouldn’t eat while breastfeeding. Some people believe you should avoid spicy foods, eggs, broccoli, and even chocolate. Others say that you can’t drink anything with caffeine or alcohol while nursing. The list of “foods to avoid” seems endless, but thankfully, the truth is much simpler and happier than the rumors!
Let’s take a closer look at why most of these foods and drinks are safe when consumed in moderation.
The Truth About Gassy Foods
Foods with a reputation for causing gas, like eggs, broccoli, and beans, are often put on the blacklist for breastfeeding parents. It’s true that these foods may cause some gas for you, but don’t worry – you won’t pass that along to your baby. Why? Because breastmilk is made from your blood, not your gut. The gas we experience is a result of digestion in our intestines, but babies are just naturally gassy due to their immature digestive systems. So, even if you’re munching on beans, your baby won’t be affected.
If your baby is having severe issues with gas or reflux, it might not be due to your diet. It could be related to a latching issue, so it’s a good idea to consult with a lactation consultant (LC) to dig deeper.
Caffeine and Alcohol – Moderation Is Key
When it comes to caffeine and alcohol, the good news is that, in moderation, both are generally safe for breastfeeding parents. One 8oz cup of coffee contains about 100 mg of caffeine, and the CDC states that it’s safe to consume up to 300 mg per day while breastfeeding. That’s roughly one large cup or two smaller cups of coffee. So go ahead, enjoy your morning brew!
As for alcohol, the CDC says that consuming one standard drink per day is “not known to be harmful to the infant.” Of course, it’s important to remember that a “standard drink” is not a giant margarita or a half-bottle of wine – moderation is key here too.
Why Caffeine and Alcohol Are Safe in Moderation
You might be wondering, “Why is it okay to have caffeine or alcohol in moderation when these substances are clearly not okay for babies?” The reason is that only a tiny amount of these substances transfers into breastmilk – not enough to harm your baby. However, if you want to be extra cautious, here are some tips for safely consuming alcohol while breastfeeding:
If you’re safe to drive, you’re likely safe to breastfeed. This is a general guideline, but if you’re unsure, use stored milk or formula for that feeding instead.
Wait 2-3 hours after consuming alcohol before breastfeeding. This allows the alcohol to dissipate from your system.
Time your drink with your breastfeeding sessions. Try to have your drink right after a breastfeeding session so your baby won’t need to eat again for a few hours.
Eat a meal with your drink. This helps slow down the absorption of alcohol.
Plan ahead. If you end up drinking more than the recommended amount, make sure to have stored milk or formula available.
One More Tip About Alcohol and Breastfeeding
If you’ve consumed more alcohol than what’s considered safe for breastfeeding, it’s important to pump to protect your milk supply, but don’t throw it away! We’ll cover other uses for that milk, like using it for a milk bath, in later sessions.
Also, be wary of alcohol test strips for breastmilk. These strips often give false readings (some even react to orange juice!), so it’s better to stick to the basics and either drink responsibly or have a plan for stored milk.
Final Thoughts
In conclusion, while breastfeeding, you don’t need to make drastic changes to your diet. The two things to remember are:
Consume an extra 400-500 calories a day to support milk production.
Drink more fluids than usual (we’ll discuss that in a future post).
For the most part, what you eat won’t affect your baby, but if something doesn’t feel right, don’t hesitate to reach out to a lactation consultant. And always remember to eat nourishing foods that fuel both your body and your spirit – even if your diet isn’t perfect, your milk is still perfect for your baby!
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