Congratulations on your pregnancy and your commitment to breastfeeding! Balancing the needs of pregnancy and breastfeeding can be challenging, but with proper attention to your health and nutrition, it is possible to ensure the well-being of both you and your baby.
It is common that women will start to think about conceiving another child whilst they are breastfeeding. If this is you – you might need to think a little bit more about what nutrients you may need to focus on to get enough in, to fuel your body for both breastfeeding and pregnancy.
Why is it important to have good nutrition in these periods?
Good nutrition in the preconception period, and during pregnancy is known to impact the long term health of the growing baby. Consuming a health diet is associated with a reduced risk of gestational diabetes, preterm birth, pre-eclampsia, and high blood pressure in pregnancy. For the baby, it is associated with reduced risk of chronic disease, asthma, eczema and improved cognitive development.
Human milk is amazing in it’s ability to change to a growing infant’s needs. The consumption of breast milk in the first 6 months of life lowers the risk of chronic disease in the future. Breastmilk can be impacted by maternal diet and maternal fat stores. This influences overall nutrient composition of breastmilk. In women with gestational diabetes, breastfeeding their child can decrease the development of type 2 diabetes and diabetes in the child.
What should be prioritised for breastfeeding and pregnancy?
Eating well is crucial for both pregnancy and breastfeeding. You’ll need to increase your calorie intake to support the growing baby and maintain your energy levels while breastfeeding. Breastfeeding while pregnant may impact your hunger and satiety signals.
In general, a focus on nutrient-dense foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats is important in meeting needs of foods rich in calcium, iron, folic acid, and omega-3 fatty acids.
Read more about the importance of nutrition in pregnancy here
Protein
A breastfeeding and pregnant person requires increased protein intake to repair and build new tissues and support the production of breast milk. Proteins are the building blocks of cells, tissues, and enzymes, making them a vital component for both mother and baby. Lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds are excellent sources of high-quality protein.
Folic Acid
Folic acid, a B-vitamin, is essential for preventing neural tube defects in the developing baby’s spinal cord and brain. Adequate folic acid intake is especially crucial during the early stages of pregnancy. Leafy greens, fortified cereals, lentils, beans, and citrus fruits are excellent sources of this essential nutrient. The B vitamins, including B6, B12, thiamine, riboflavin, and folate, are essential for energy production, proper nervous system function, and overall well-being. Whole grains, lean meats, dairy, leafy greens, and legumes are excellent sources of B vitamins.
Iodine
Iodine is an integral component in the synthesis of thyroid hormones, which are vital for the developing baby’s brain growth and cognitive function. Adequate iodine intake during pregnancy is crucial to prevent cognitive and developmental impairments in the baby. Pregnancy places increased demands on the thyroid gland due to hormonal changes. Iodine deficiency can lead to hypothyroidism, which can have adverse effects on the mother’s health and the baby’s development.
In breastfeeding, Iodine is transferred from the mother’s body to breast milk, providing the baby with this essential nutrient. Iodine obtained through breast milk supports the proper function of the baby’s thyroid gland, which is essential for metabolism, growth, and overall development. If a breastfeeding mother’s iodine intake is insufficient, it can lead to iodine deficiency in the baby, potentially causing developmental delays and cognitive impairments. Some key sources of iodine include seafood, particularly fish and seaweed, is one of the richest natural sources of iodine. Dairy products, eggs, and iodized salt are also good dietary sources. Using iodized salt in cooking and food preparation is an effective way to ensure sufficient iodine intake. However, it’s essential to balance salt consumption with overall health considerations.
Calcium
Calcium plays a crucial role in maintaining bone health and supporting the development of the baby’s bones and teeth. If a breastfeeding mother’s calcium intake is inadequate, her body might draw calcium from her own bones to meet the baby’s needs. Dairy products, fortified plant-based milk, leafy greens, almonds, and chia seeds are excellent sources of calcium.
Iron
Breastfeeding can lead to increased iron requirements, as iron is essential for preventing fatigue and anaemia in both the mother and the baby. Iron-rich foods include lean meats, poultry, fish, beans, lentils, fortified cereals, and dark leafy greens. Combining these with vitamin C-rich foods enhances iron absorption.
Omega-3 fatty acids
Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are essential for the development of the baby’s nervous system and brain. Fatty fish like salmon, trout, and sardines are excellent sources. For vegetarian or vegan mothers, flaxseeds, chia seeds, walnuts, and algae-based supplements can provide omega-3s.
Vitamin D
Vitamin D is crucial for both bone health and a robust immune system. Sunlight exposure, fortified dairy products, fatty fish, and vitamin D supplements can help breastfeeding mothers maintain adequate levels of this vitamin.
Hydration
Hydration is the key to milk production! Staying well-hydrated is vital for maintaining milk supply and overall health. Adequate water intake, along with herbal teas and natural juices, can help breastfeeding mothers stay hydrated. It is also important to take a prenatal vitamin that has been prescribed by a healthcare provider (e.g. dietitian). These supplements help fill any nutritional gaps and ensure that you and your baby are getting the necessary nutrients. If you do some more support with breastfeeding, a lactation consultant can be an amazing professional to connect with.
Balancing pregnancy and breastfeeding can be stressful, so find ways to manage stress and promote emotional well-being. Engage in activities that bring you joy. practice deep breathing, meditate, or consider prenatal yoga or exercise classes. Listen to your body, and don’t hesitate to ask for help when needed. Remember, each pregnancy and breastfeeding journey is different, and it’s essential to listen to your body and seek support from healthcare professionals and experts in lactation. Trust yourself and your instincts, and know that you are providing your baby with a beautiful start in life through the power of breastfeeding.
