8 Basics for Breast-Feeding Nutrition

by For Two Fitness October 31, 2013

8 basics of breastfeeding

Check out these great breastfeeding nutrition tips from For Two Fitness Ambassador, Kate Horney.

As a hormonal nutrition consultant AND an exclusively breast-feeding momma, I can attest to the fact that Breast-feeding nutrition can be confusing… even for the experts.

How much should you eat? What should you avoid? How might your diet affect your baby?

As breast-feeding moms, our goal is to give our babies nutrients that will promote his or her growth and health… but do you know about what foods and drinks are best for you- and how your diet might affect your breast milk and your baby?

These are just a few of the many questions I have been asked by the moms I coach… and asked/researched for myself when I began breast-feeding my son!

What about if you’re breastfeeding and trying to get lean?  Are those goals mutually exclusive?  I argue no!  In fact, I was able to train and compete (and place at the TOP) of my very first bikini competition at 7 months postpartum WHILE breastfeeding!  (yes, it’s true… I brought my breast pump backstage and put pumped milk in my cooler… hey… you do what you gotta do!)  ?

Here are 8 of my basics for breast-feeding nutrition:

8 basics of breastfeeding* Drink up!  It’s important for breast-feeding moms to stay hydrated. Be sure to drink frequently, preferably before you feel thirsty, and to drink more if your urine appears dark yellow.  I like to make sure I have a glass of water nearby when you breast-feed Jackson- and I carry around water with me throughout the day as well.

* Eat enough. On average, most moms need an additional 400 to 500 calories a day to keep up their energy and milk supply.  You don’t need to count calories (what busy mom wants to/has time for THAT?!)- Just make sure you’re fueling yourself and are monitoring your hunger, energy and cravings.

* Eat real food.  Rather than processed foods, opt for a variety of whole foods with a focus on lean protein and plenty of fruits and vegetables. (note: make sure to wash your fruits and vegetables to reduce exposure to pesticide residue).

* Try a variety of different foods! Breast-feeding will change the flavor of your breast milk, and this will expose your baby to different tastes, which might help him or her more easily accept solid foods down the road.  I focus on eating an assortment of different flavors, herbs, spices and foods…. And now that we’re introducing Jackson to solid foods, he has done fabulously!  No picky eaters here!

* Take a prenatal vitamin if needed.  If you’re unsure that you’re getting all the proper vitamins and minerals while breastfeeding, you may consider continuing to take a daily prenatal vitamin until you wean your baby.

* Limit caffeine.  I love my morning coffee as much as the next mom, but too much caffeine can be troublesome. Limit yourself to no more than 2 to 3 cups (16 to 24 ounces) of caffeinated drinks a day. Caffeine in your breast milk might agitate your baby or interfere with your baby’s sleep (which is something NO breast-feeding momma wants!).

  • 8 basics of breastfeeding* Understand alcohol. If you choose to drink alcohol, avoid breast-feeding until the alcohol has completely cleared your breast milk. This typically takes two to three hours for 12 ounces (340 grams) of 5 percent beer, 5 ounces (142 grams) of 11 percent wine or 1.5 ounces (43 grams) of 40 percent liquor, depending on your body weight.

    * Watch for allergies.  Certain foods or drinks in your diet could cause your baby to become irritable or have an allergic reaction.  If your baby becomes fussy or develops a rash, diarrhea or congestion soon after nursing, consult your baby’s doctor. These signs could indicate a food allergy. Consider eliminating dairy products or other allergenic foods or ingredients, such as: Cow’s milk, eggs, peanuts, wheat, soy or fish.

Remember there’s no need to go on a “special diet” while you’re breast-feeding.  At the same point, the idea that getting relatively lean while breast-feedng is impossible a myth- don’t buy the lies, moms! Simply focus on making healthy nutrition choices- and you and your baby will reap the rewards.

This post is brought to you by For Two Fitness®. For Two Fitness® is the premier maternity fitness apparel brand, proudly made in the USA and available worldwide. Visit our site to explore our maternity fitness apparel and purchase for you or a loved one today. 


For Two Fitness
For Two Fitness


Leave a comment

Comments will be approved before showing up.

Also in Fit Pregnancy Starts Here – The For Two Fitness Blog

Ambassador Spotlight – Courtney Allen
Ambassador Spotlight – Courtney Allen

by For Two Fitness October 25, 2019

Please welcome Courtney as our newest ForTwoFitness Ambassador!  Courtney is the mother of a toddler with a second on the way, who keeps fit with running. Courtney’s fitness philosophy is to take one day at the time! Please check out Courtney’s Instagram www.instagram.com/sahmrunner

Read More

Ambassador Spotlight – Margrét Elín Arnarsdóttir
Ambassador Spotlight – Margrét Elín Arnarsdóttir

by For Two Fitness February 03, 2019

Please join us in welcoming Margrét as our newest For Two Fitness Ambassador!.   Margrét is an Islandic airline pilot with 2 kids, a third on the way, and 2 dogs.  Being very sports-minded, she stays fit during her pregnancy by participating in CrossFit, indoor cycling, and hiking.  After the baby arrives, Margrét is looking forward to walking, running, and weighlifting, along with participating in a number of sports.  Please show your support to Margrét by checking out her social media pages.

Read More

Ambassador Spotlight – Sandy Bailey
Ambassador Spotlight – Sandy Bailey

by For Two Fitness November 30, 2018

Please welcome Sandy as our newest ForTwoFitness Ambassador!  Sandy is the mother of a toddler with a second on the way, who keeps fit with running, strength training, and yoga.  Sandy’s fitness philosophy is to change her workouts every few months to prevent injuries, and she actively participates in races during her pregnancy!  Please check out Sandy’s blog.

Read More