Breastfeeding is a remarkable journey that provides countless benefits for both mother and baby. However, what often goes unnoticed is the pivotal role that nutrition plays in this journey. The truth is, good nutrition during the postpartum period can make or break your breastfeeding experience. As a holistic lactation consultant and breastfeeding mother, this is what I discuss with my clients when it comes to the essential aspects of nutrition and breastfeeding. 

Hydration: The Foundation of Breastfeeding Nutrition

One of the fundamental pillars of breastfeeding nutrition is hydration. Producing breast milk is a demanding task for your body, and staying adequately hydrated is crucial to support this process. The general guideline is to aim for three to four litres of water per day.

To make tracking your water intake easier, consider using a Bink drink bottle, which comes with hour markers to remind you to refill. Having  drink bottles strategically placed around your house, especially near your breastfeeding stations, can be incredibly helpful.

If you struggle to meet your hydration goals, consider using an electrolyte powder to make water more appealing or to ensure that you receive the necessary electrolytes.

Food: Fuelling Your Breastfeeding Journey

Breastfeeding increases your daily caloric needs, on average, you should aim for an additional 500 calories per day. These extra calories are not only for producing breast milk but also to provide the necessary nutrients for your baby.

The 500 extra calories can be distributed as a whole extra meal or as three substantial snacks throughout the day. In the early days of motherhood, when the adjustment period is especially intense, single-handed snacks can become a lifesaver. Prepare snacks that can boost your overall calorie intake, that are easy to grab and are protein-rich to keep your energy levels up. 

Nutrients required for breastfeeding:

During breastfeeding, protein requirements are notably increased to support the production of breast milk and ensure its quality. On average, lactating mothers should aim to consume approximately 25 to 30 grams of protein per meal, depending on their body weight and individual needs. Protein is crucial as it provides the essential amino acids necessary for the growth and development of the baby, as well as the maintenance and repair of maternal tissues. Ensuring an adequate intake of protein-rich foods such as lean meats, poultry, fish, eggs, dairy products, legumes, and nuts is vital to meet these heightened nutritional demands and promote a healthy breastfeeding journey for both mother and child.

Micronutrients (vitamins and minerals) are essential during breastfeeding to ensure the health and well-being of both the mother and her baby. While macronutrients like carbohydrates, proteins, and fats provide energy and structural components, micronutrients play a critical role in various metabolic processes and overall health. Key micronutrients needed in higher amounts during lactation include vitamins and minerals such as vitamin D, calcium, iron, folate, iodine, choline, vitamin B12 and vitamin A¹. Preventing the loss of bone mineral density is a key concern during lactation, so consuming foods rich in calcium, magnesium and vitamin D are essential. Iron is essential for preventing maternal anemia and ensuring an adequate oxygen supply to both mother and child. Folate is vital for DNA synthesis and the formation of new cells. Iodine is an important nutrient required for breast health and also the normal brain development of the baby. It can be difficult to get the required iodine through diet alone, so it’s recommended that breastfeeding mothers in Australia take a supplement containing 150 micrograms of iodine per day². 

Meal Ideas for Breastfeeding Nutrition

Breakfast: Consider switching to an egg-based breakfast, with two to three eggs providing substantial protein. Opt for a savoury breakfast to stabilise your blood sugar levels.

Lunch and Dinner: Plan balanced meals with protein, fats, fibre and carbohydrates. Lean towards whole foods to ensure a well-rounded nutrition intake.

Snack Ideas

Snacks are a great way to increase your overall calorie and macronutrient intake and can be a  practical option for a busy parent. Single-handed snacks prepared in advance, or by members of your support village can go a long way to boosting your energy levels and milk supply.  

- Hummus and chopped veggies

- Activated nuts and seeds

- Smoothie

- Coconut yogurt with seeds and berries

- Hard-boiled eggs

- Nori Sheets

- Miso Soup

- Bone Broth

- Matcha, Turmeric, Chamomile Latte with collagen powder

- Bliss balls (ensure these are balanced with proteins, good fats and minimal carbohydrates)

- Lactation cookies (aim for recipes with less than 10grams of sugar per 100g)

Blood Sugar Balance: The Hormonal Connection

Blood sugar balance is not only vital for overall health but also indirectly impacts breastfeeding. Unstable blood sugar levels can disrupt hormonal health and energy levels, which, in turn, affect your breastfeeding and lactation. You can consider the following tips as options to help balance blood sugar levels:

• Consume a balanced, savoury breakfast³

• Consume carbohydrates at the end of the meal⁴

• The use of vinegar or acetic acid to reduce glucose spikes⁵

• Eating a fibre-rich vegetable starter before main meals⁶

• Light exercise or movement for at least 10 minutes following a meal⁷

Supplements: Continuing Prenatal Supplements

To ensure that your body remains in a balanced nutritional state, it's advisable to continue taking prenatal supplements throughout your breastfeeding journey. These supplements can help meet your increased nutrient demands and support both your health and your baby's development.

Talking about nutrition when it comes to postpartum health and breastfeeding wellbeing is so important. Hydration, balanced meals, blood sugar control, and mindful caffeine consumption all play pivotal roles in ensuring a smooth and nourishing breastfeeding journey. By prioritising your nutrition, you can enhance your postpartum experience and provide your baby with the best start in life, without depleting yourself in the process. 

About Joelleen

Joelleen Winduss Paye is a Holistic Lactation Consultant, Midwife, Naturopath, Educator and breastfeeding mum, based in Melbourne, Australia. She is the founder of JWP, a holistic breastfeeding service that is both in-person and online. Joelleen can be found at www.jwp.care and also at @jwp.ibclc where she shares holistic and supportive content for breastfeeding parents.

References

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