References:
- MyHealth.Alberta.ca – Nutrition While Breastfeeding
- Government of Canada – Canada’s food guide: Healthy eating when pregnant and breastfeeding
Why is nutrition important when breastfeeding/chestfeeding?
- To feel the best you can
- To get the nutrients you need
- To help your baby’s growth and development
Nutrition Recommendations
- Eat a variety of foods
- Eat protein, carbohydrates, and fats
- Choose healthy options more often
- Eat a little more food than usual each day
Proteins
- Chose a mix of lean proteins:
- Low-mercury fish (e.g., salmon and rainbow trout)
- Low-fat milk products (e.g., skim milk and yogurt)
- Chicken without skin
- Lean red meats
- Beans, peas, and lentils
- Eggs
- Tofu & other soy products
Fats
- Chose healthier types of fat:
- Nuts and seeds
- Low-mercury fish (e.g., salmon and rainbow trout)
- Vegetable oils
Carbohydrates
- Chose a variety of healthy carbohydrates (sugars, starches, and fiber):
- Whole grains (e.g., oats and whole wheat pasta)
- Fruits and vegetables
- Beans, peas, and lentils
- Low-fat milk products (e.g., skim milk and yogurt)
Vitamins and Minerals
- Taking in vitamins and minerals is important
- Eating a variety of foods will help you get the vitamins and minerals you need
- Supplements may be needed for some who don’t eat certain foods (e.g., vegetarians)
- Talk to a health care provider to see if you should be taking a supplement
Water
- Drink lots of water
- Water will:
- Cool you down
- Reduce the amount you sweat
- Limit constipation
- Get rid of waste in your body
- Carry nutrients around your baby
- Water will:
Other Considerations
- Limit caffeine (300mg or about 2 cups)
- Coffee, energy drinks, and chocolate all contain caffeine
- Some teas and pops contain caffeine
- Limit salt
- Limit sugar
Further Your Learning:
Shareable Resources For Clients:
- UnlockFood.ca – How to Make Healthy Choices While Breastfeeding
- MyHealth.Alberta.ca – Nutrition While Breastfeeding
Referral Sources: