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Nutrition During Lactation

A Guide to Daily Food Choices for Breastfeeding Mothers

The Food Guide Pyramid is based on research by the United States Department of Agriculture (USDA), and outlines the major food groups—and how many servings of each you should eat per day to get the vital nutrients you need. These recommendations are for all individuals; breastfeeding women only need to increase their servings from the "Milk, Yogurt and Cheese" group to at least three servings per day. If you do not eat dairy products, speak to your doctor about absorbable forms of calcium.

To optimize your health, obtain sufficient amounts of protein, vitamins, minerals and carbohydrates by eating at least the lowest number of servings from the five major food groups in the Food Guide Pyramid.

Source: U.S. Department of Agriculture and the Department of Health and Human Services

Liquids

Talk to your doctor about what you should drink during lactation. In general, you should drink to satisfy your thirst while breastfeeding and, while eight eight-ounce glasses of water per day is typically recommended, paradoxically, too much water can inhibit let-down.

Water is always a healthy choice, but here are some additional tips on consuming liquids:

Drink milk and fruit juices that contain essential vitamins and minerals.
Avoid drinks high in sugar, including artificial sweeteners and sugar substitutes.
Limit the use of caffeine, which is transmitted through breast milk. Though moderate caffeine intake is usually fine, frequent doses or high levels of caffeine (from coffee, soft drinks or over-the-counter drugs) may make a baby irritable or wakeful. Note—Some over-the-counter drugs contain caffeine, including certain stimulants, pain relievers, diuretics and weight-control aids. Always consult your doctor before taking any over-the-counter drugs and read ingredients carefully.
Talk to your doctor about herbal drinks (foods or remedies). Some herbs can be harmful to a baby.
Talk to your doctor about alcohol, which is passed to your baby through your breast milk. (For more information, please see the section, Potentially Harmful Substances.)

Serving Size Guidelines

To help you determine how much food equals one serving according to USDA recommendations, use the serving guidelines below:

Bread, Cereal, Rice, Pasta: 1 slice of bread; 1 ounce of ready-to-eat cereal; 1/2 cup of cooked cereal, rice or pasta.

Fruit: 1 medium apple, banana or orange; 1/2 cup of chopped, cooked or canned fruit; 3/4 cup of fruit juice.

Vegetables: 1 cup of raw leafy vegetables; 1/2 cup of other vegetables, cooked or chopped raw; 3/4 cup of vegetable juice.

Milk, Yogurt and Cheese: 1 cup of milk or yogurt;
1-1/2 ounces of natural cheese; 2 ounces of processed cheese.

Meat, Poultry, Fish, Dry Beans, Eggs and Nuts: 2-3 ounces of cooked lean meat, poultry or fish; 1/2 cup of cooked dry beans; 1 egg; 2 tablespoons of peanut butter; 1/3 cup of nuts.

This publication is for general informational purposes only and it is not intended to provide any reader with specific authority, advice or recommendations. Where you deem necessary, we suggest that you seek advice regarding your particular situation from the appropriate professional.