Nutrition and Breastfeeding
Eating healthy and being active is just as important when you are breastfeeding as it was when you were pregnant. Your body needs extra energy and nutrients to produce breastmilk for your baby.
Meal planning with Canada's Food Guide |
You will need extra energy (calories), fluids, protein and other nutrients to keep up with the milk production demands. You can get the extra energy and nutrients by eating slightly more of the same foods you would normally eat. You can also choose to add an extra healthy snack. Your body will still use up some of your fat stores developed during pregnancy. It is also about where, when, why, and how you eat. Aim for a healthy lifestyle which includes enjoyment of food you eat, being mindful of your eating habits, cooking more often, eating as a family and regular physical activity.
It is also important to consume fish safely when breastfeeding just like during pregnancy. Visit, Health Canada for more information on Mercury in Fish. Visit, UnlockFood.ca for information on How to Make Healthy Choice While Breastfeeding. |
Staying hydrated |
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Supplements |
All breastfeeding women should take a multivitamin with folic acid. If you have prenatal vitamins left it is okay to continue with these and get a multivitamin with folic acid when it is finsihed. Ask your healthcare professional to recommend a multivitamin. |
Caffeine |
Visit, UnlockFood.ca for more information on Facts on Caffeine and Health Canada for Caffeine in Foods. |
Breastfeeding and healthy weight loss |
When breastfeeding, it is not a time to go on a strict diet in an effort to lose weight. Instead, focus on making healthy food choices and eating regularly. This will help you establish a healthy lifestyle for you and your growing family. Breastfeeding requires a lot of energy and it will help you return to your pre-pregnancy weight. Your body uses up some fat to supply the energy needed to make milk. Following Canada's Food Guide and staying active is important for breastfeeding mothers. Visit, UnlockFood.ca for more information on Healthy Weight Loss After Pregnancy. |
Preventing allergies in your baby |
You do not need to avoid common allergenic foods while breastfeeding unless of course you have food allergies yourself. Even mothers of breastfeeding babies that are high risk for allergies do not need to avoid allergenic food. High risk children are those that have a parent or sibling with a food allergy. In fact, research shows that early exposure to common food allergens to high risk babies can reduce the risk of developing food allergies. So, even some exposure through breastmilk can help. Also, when you begin solids at around 6 months, you can give your baby foods like eggs, fish, and wheat as part of their diet. Waiting to give these foods will not prevent allergies, even in babies with a family history of food allergy. If you are not sure about your decision to avoid certain allergenic foods during breastfeeding, you should talk to your doctor or registered dietitian. Restricting certain foods could lead to inadequate amounts of vitamins and minerals necessary for you and your baby's health. Visit, UnlockFood.ca for more information on Food Allergies and Babies. |
Alcohol, Cannabis, Tobacco, and NRT |
It is best to not use alcohol, cannabis, and tobacco while breastfeeding. For more information visit our page on Alcohol, Cannabis, Tobacco, and NRT while Breastfeeding. |
Do you have more questions about parenting?
- Speak with a Public Health Nurse. Call the Ottawa Public Health Info Centre at 613-PARENTS [613-727-3687] (TTY: 613-580-9656) or email Ottawa Public Health at ParentinginOttawa@ottawa.ca
- Connect with a Public Health Nurse and other parents on the Parenting in Ottawa Facebook page
- There are a variety of services to make it easier for your child to grow up healthy in Ottawa
Updated July, 2019
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