Breastfeeding: Best for baby. Best for mom.

E-mail this page to a friend

Nutrition and Fitness for Mom

Home > Breastfeeding Home > Breastfeeding and Everyday Living > Nutrition and Fitness for Mom

• Healthy Eating
• Fitness
• Additional Resources

Healthy Eating

Many new moms ask, "Do I need a special diet while breastfeeding?" Women often try to eat healthier while they are pregnant. Making healthy food choices after your baby is born also will help you stay healthy, which will help your mood and energy level. You can eat the same number of calories that you ate before becoming pregnant, which helps weight loss after birth. But, every mother's needs are unique. There are no special foods you should avoid and no special foods that will help you make more milk. You may find that some foods cause stomach upset in your baby. You can try avoiding those foods to see if your baby feels better. Ask you baby's doctor for assistance.

What about a vegan diet?

If you follow a vegan diet or one that does not include any forms of animal protein, you or your baby might not get enough vitamin B12 in your bodies. In a baby, this can cause symptoms such as loss of appetite, slow motor development, being very tired, weak muscles, vomiting, and blood problems. You can protect your and your baby's health by taking vitamin B12 supplements while breastfeeding.

What about fluids?

All mothers should drink enough fluids to stay well hydrated for their own health. But, fluid intake does not affect the amount of milk you are making. Always drink when you are thirsty. If your urine is dark yellow you should drink more fluids.

Can I drink caffeine or alcohol?

Too much caffeine (more than five 5 ounce cups of coffee or caffeinated soft drinks per day) can cause the baby to be fussy and not able to sleep well. But moderate caffeine intake (fewer than five 5 ounce cups) usually doesn't cause a problem for most breastfeeding babies. You also should avoid drinking large quantities alcohol. If you have an occasional drink of alcohol, you should wait for about two hours to pass before breastfeeding. Also, many babies don't like the taste of your milk after you have had alcohol and will breastfeed more once the alcohol is out of your system.

Can a baby be allergic to breast milk?

Research shows that a mother's milk is affected only slightly by the foods she eats. Breastfeeding mothers can eat whatever they have eaten during their lifetimes and do not need to avoid certain foods. Babies love the flavors of foods that come through in your milk. Sometimes a baby may be sensitive to something you eat, such as dairy products like milk and cheese. Symptoms in your baby of an allergy or sensitivity to something you eat include some or all of these:

• green stools with mucus, diarrhea, vomiting
• rash, eczema (EG-zuh-muh), dermatitis, hives, dry skin
• fussiness during and/or after feedings
• crying for long periods without being able to feel consoled
• sudden waking with discomfort
• wheezing, coughing

Babies who are highly sensitive usually react to the food the mother eats within minutes or within four to 24 hours afterwards. These signs do not mean the baby is allergic to your milk itself, only to something you are eating. If you stop eating whatever is bothering your baby or eat less of it, the problem usually goes away on its own. You also can talk with your baby's doctor about his symptoms. If your baby ever has problems breathing, call 911 or go to your nearest emergency room.

Fitness

An active lifestyle helps you stay healthy, feel better, and have more energy. It does not affect the quality or quantity of your breast milk or your baby's growth. If your breasts are large or heavy, it may help to wear a comfortable support bra or sports bra and pads in case you leak during exercise. It is also important to drink plenty of fluids.

For more information on fitness, visit our special section on Fitness and Nutrition.

Additional Resources

Publications

1.   Breastfeeding Mothers-Self Care — This publication provides general recommendations for breastfeeding mothers. It also includes information on the effects of alcohol, caffeine, and other items during breastfeeding.

   http://www.nlm.nih.gov/medlineplus/ency/article/002454.htm

2.   MyPyramid for Pregnancy & Breastfeeding — When you are pregnant or breastfeeding, you have special nutritional needs. This section of MyPyramid.gov is designed just for you. It has advice you need to help you and your baby stay healthy.

   http://www.mypyramid.gov/mypyramidmoms/index.html

3.   Pregnancy and Bone Health — This publication contains information on pregnancy-associated osteoporosis, lactation and bone loss, and what you can do to keep your bones healthy during these stages of your life.

   http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Pregnancy/default.asp

4. Will My Milk Supply be Affected If I Exercise? (Copyright © LLLI) — This publication provides tips on resuming exercise after having your baby and while you are breastfeeding. It provides important points to take note of when planning to exercise.

   http://www.llli.org/FAQ/exercise.html

Organizations

1.   Maternal and Child Health Bureau, HRSA, HHS
2.   National Center for Education in Maternal and Child Health, MCHB, HRSA, HHS
3.   Nutrition.Gov
4.   Womenshealth.gov, OWH, HHS
5. La Leche League International

= Indicates Federal Resources

Content last updated February 27, 2009.