{"id":26017,"date":"2021-09-07T19:25:05","date_gmt":"2021-09-07T19:25:05","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=26017"},"modified":"2022-06-17T21:10:24","modified_gmt":"2022-06-17T21:10:24","slug":"best-foods-for-breastfeeding","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/best-foods-for-breastfeeding\/","title":{"rendered":"Here\u2019s What&#8217;s in An RD&#8217;s Grocery Haul While Breastfeeding"},"content":{"rendered":"<p><a href=\"https:\/\/www.humnutrition.com\/blog\/author\/jessica-kelley\/\" target=\"_self\" rel=\"\"><em>Jessica Bippen, MS, RD<\/em><\/a><em>, discusses the best foods for breastfeeding to help you replenish, stay energized, and maintain a good milk supply.<\/em><\/p>\n\n\n<p>Between breastfeeding, pumping, trying to catch some Zzzs, and staring in awe at your tiny new human, you may not necessarily be thinking about what\u2019s on your plate (after all, the fact that you\u2019ve found time to eat can feel like an accomplishment in itself.) But just as your nutritional needs were different during pregnancy, they also change while breastfeeding and\/or pumping.\u00a0<\/p>\n\n\n<p>\u201cBreastfeeding is hard work and requires more nourishment for both you and your baby,\u201d explains <a href=\"https:\/\/www.humnutrition.com\/blog\/author\/jessica-kelley\/\" target=\"_self\" rel=\"\">Jessica Bippen, MS, RD<\/a>. Women typically need between <a href=\"https:\/\/www.uptodate.com\/contents\/maternal-health-and-nutrition-during-breastfeeding-beyond-the-basics\/print\" target=\"_blank\" rel=\"noreferrer noopener\">330 and 400 extra calories a day<\/a> while breastfeeding, as compared to women who are not breastfeeding. Certain nutrients are also required in order to produce breast milk, so you\u2019ll want to pay extra attention to those.<\/p>\n\n\n<p>\u201cTo meet the increased nutrient needs while breastfeeding, focus on making sure you are getting in a variety of nutrient-dense, minimally processed foods,\u201d recommends Bippen, a mother of one.\u00a0<\/p>\n\n\n<p>While breastfeeding, when Bippen heads to the store, there are a few things she likes to focus on in her picks: a variety of produce (fresh and\/or frozen), complex carbohydrates, <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a>, and <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-fats-list\/\">healthy fats<\/a>. Her grocery haul also contains specific nutrients like protein, iron, choline, vitamin A, <a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-d-deficiency-what-you-should-know\/\">vitamin D<\/a>, calcium, and omega-3s. \u201cThese nutrients require a little more attention when you\u2019re breastfeeding because your body prioritizes some of these nutrients to the baby.\u201d<\/p>\n\n\n<p>While that<em> is <\/em>a good thing, it can leave you depleted of those same nutrients if you\u2019re not getting enough through your diet. Some concerns if you don\u2019t get enough nutrients include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Bone loss<\/li><li>Fatigue<\/li><li>Weakness<\/li><\/ul>\n\n\n<p>Ready to load up your own grocery haul? These are the best foods for breastfeeding organized by the top nutrient focus, including the recommended daily nutritional goal for women who are lactating, according to the 2020-2025 <a href=\"https:\/\/www.dietaryguidelines.gov\/sites\/default\/files\/2021-03\/Dietary_Guidelines_for_Americans-2020-2025.pdf\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Dietary Guidelines<\/em> <em>for Americans<\/em><\/a><em>.<\/em><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img data-dominant-color=\"cbaac3\" data-has-transparency=\"false\" style=\"--dominant-color: #cbaac3;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/09\/9-Superfoods-for-Breastfeeding.jpg\" alt=\"Best Foods for Breastfeeding\" class=\"wp-image-26824 not-transparent\" width=\"548\" height=\"822\"\/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-protein\">Protein\u00a0<\/h2>\n\n\n<p>Protein has is multi-purpose for mamas: it\u2019s essential for breast milk production, is a major component of breast milk itself and helps your baby grow, and as a bonus, can help you lose any excess weight gained during pregnancy.<\/p>\n\n\n<p><strong><em>Recommended goal<\/em>:<\/strong> 71 g<\/p>\n\n\n<p><em><strong>Where to get it:<\/strong> <\/em>eggs, tofu, lentils, beans, chicken, wild salmon, pistachios, peanut butter<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img data-dominant-color=\"a98963\" data-has-transparency=\"false\" style=\"--dominant-color: #a98963;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/09\/eggs-with-beans.jpg\" alt=\"Eggs with beans\" class=\"wp-image-26029 not-transparent\"\/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-iron\">Iron<\/h2>\n\n\n<p>During pregnancy, iron needs are much higher than what\u2019s needed pre-pregnancy and <a href=\"https:\/\/www.humnutrition.com\/blog\/postpartum-self-care\/\">postpartum<\/a>, but it\u2019s still important to get iron in your diet. Low iron levels or <a href=\"https:\/\/www.humnutrition.com\/blog\/iron-deficiency\/\" target=\"_self\" rel=\"\">iron deficiency<\/a> may be due to postpartum bleeding or lack of iron in your diet and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26270434\/\" target=\"_blank\" rel=\"noreferrer noopener\">can contribute to fatigue, breathlessness, and dizziness<\/a>.<\/p>\n\n\n<p><strong><em>Recommended goal<\/em>:<\/strong> 9 mg<\/p>\n\n\n<p><em><strong>Where to get it: <\/strong><\/em>lentils, spinach, pistachios, chicken, tofu<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-choline\">Choline\u00a0<\/h2>\n\n\n<p>Consuming foods high in choline while breastfeeding is directly linked to the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5537828\/\" target=\"_blank\" rel=\"noreferrer noopener\">choline levels in breast milk<\/a>. Choline is a key micronutrient that supports the <a href=\"https:\/\/www.humnutrition.com\/blog\/how-the-immune-system-works\/\">immune system<\/a> and <a href=\"https:\/\/www.humnutrition.com\/blog\/gut-health-and-immune-system\/\">gut health<\/a> of mom, while also helping with tissue development in baby.\u00a0<\/p>\n\n\n<p><strong><em>Recommended goal<\/em>:<\/strong> 550 mg<\/p>\n\n\n<p><em><strong>Where to get it:<\/strong> <\/em>eggs, peanut butter<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-vitamin-a\">Vitamin A<\/h2>\n\n\n<p>Babies are born with <a href=\"https:\/\/academic.oup.com\/cdn\/article\/4\/10\/nzaa142\/5896448\" target=\"_blank\" rel=\"noreferrer noopener\">low concentrations of vitamin A<\/a>, a nutrient vital to immune function and eye health, so they must build up stores in their liver by getting it through breast milk.<\/p>\n\n\n<p><strong><em>Recommended goal<\/em>:<\/strong> 1,300 mcg<\/p>\n\n\n<p><em><strong>Where to get it:<\/strong> <\/em>egg yolks, sweet potatoes, carrots, spinach, arugula, wild salmon<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img data-dominant-color=\"a4997f\" data-has-transparency=\"false\" style=\"--dominant-color: #a4997f;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/09\/salmon-arugala-spinach.jpg\" alt=\"grilled salmon over greens\" class=\"wp-image-26026 not-transparent\"\/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-vitamin-d\">Vitamin D\u00a0<\/h2>\n\n\n<p>An estimated 1 billion people worldwide are either <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4143492\/\" target=\"_blank\" rel=\"noreferrer noopener\">deficient or have insufficient levels of vitamin D<\/a>. Breastfeeding women are at a <a href=\"https:\/\/internationalbreastfeedingjournal.biomedcentral.com\/articles\/10.1186\/s13006-017-0105-1\" target=\"_blank\" rel=\"noreferrer noopener\">higher risk of vitamin D deficiency<\/a>, research finds.<\/p>\n\n\n<p>While it can be tough to get all of your vitamin D needs from food, it\u2019s still important to work <a href=\"https:\/\/www.humnutrition.com\/blog\/best-foods-for-vitamin-d\/\" target=\"_self\" rel=\"\">vitamin D food sources<\/a> into your diet. Vitamin D <a href=\"https:\/\/www.humnutrition.com\/blog\/vitamin-d-immune-system\/\" target=\"_self\" rel=\"\">supports your immune system<\/a> and helps with <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23377209\/\" target=\"_blank\" rel=\"noreferrer noopener\">mood regulation<\/a>. Vitamin D passed through breastmilk to baby is not enough to meet their daily requirements, <a href=\"https:\/\/www.cdc.gov\/breastfeeding\/breastfeeding-special-circumstances\/diet-and-micronutrients\/vitamin-d.html\" target=\"_blank\" rel=\"noreferrer noopener\">according to the CDC<\/a>, so your pediatrician may still recommend a vitamin D supplement for your baby. Infants who don\u2019t get enough vitamin D are <a href=\"https:\/\/pediatrics.aappublications.org\/content\/122\/5\/1142?ijkey=22f4d1c47304750b4961e5afc1262b9f79219e57&amp;keytype2=tf_ipsecsha\" target=\"_blank\" rel=\"noreferrer noopener\">at risk for rickets<\/a>, a condition that causes soft or weak bones.<\/p>\n\n\n<p><strong><em>Recommended goal<\/em>:<\/strong> 600 IU<\/p>\n\n\n<p><em><strong>Where to get it:<\/strong> <\/em>wild salmon, egg yolk<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-calcium\">Calcium<\/h2>\n\n\n<p>99 percent of your calcium is <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK109827\/\" target=\"_blank\" rel=\"noreferrer noopener\">stored in your bones and teeth<\/a>, and it\u2019s estimated that women who are breastfeeding lose between <a href=\"https:\/\/academic.oup.com\/jcem\/article\/86\/6\/2344\/2848380\" target=\"_blank\" rel=\"noreferrer noopener\">280\u2013400 mg of calcium through breast milk<\/a> daily. As a result, women can have a 4-6 percent bone loss within the first six months of lactation, found research in <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/10736329\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>The Journal of Nutrition<\/em><\/a>.\u00a0<\/p>\n\n\n<p><strong><em>Recommended goal<\/em>:<\/strong> 1000 mg<\/p>\n\n\n<p><em><strong>Where to get it:<\/strong> <\/em>tofu, figs, sardines<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-omega-3s\">Omega-3s<\/h2>\n\n\n<p>Getting in a dietary dose of <a href=\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/\" target=\"_self\" rel=\"\">omega-3 fatty acids<\/a> is vital to ensure a high enough concentration of DHA, a type of omega-3, in breast milk, according to <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22371471\/\" target=\"_blank\" rel=\"noreferrer noopener\">The American Academy of Pediatrics<\/a>. DHA may have an impact on <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15233397\/\" target=\"_blank\" rel=\"noreferrer noopener\">visual acuity in infants<\/a> and it supports brain development.\u00a0<\/p>\n\n\n<p><strong><em>Recommended goal<\/em>:<\/strong> 200-300 mg<\/p>\n\n\n<p><em><strong>Where to get it: <\/strong><\/em>egg yolks, hemp seeds, salmon<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img data-dominant-color=\"938d84\" data-has-transparency=\"false\" style=\"--dominant-color: #938d84;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/09\/unloading-groceries.jpg\" alt=\"Woman emptying grocery bag\" class=\"wp-image-26035 not-transparent\"\/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-headed-to-the-grocery-store-copy-paste-this-convenient-list-of-food-for-breastfeeding-mothers\">Headed to the grocery store? Copy-paste this convenient list of food for breastfeeding mothers.<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Eggs<\/li><li>Tofu<\/li><li>Lentils<\/li><li>Beans<\/li><li>Chicken<\/li><li>Wild salmon<\/li><li>Pistachios<\/li><li>Peanut butter<\/li><li>Spinach<\/li><li>Sweet potatoes<\/li><li>Carrots<\/li><li>Arugula<\/li><li>Figs<\/li><li>Sardines<\/li><li>Hemp seeds<\/li><\/ul>\n\n\n<p>\u201cKeep in mind, it\u2019s important to prioritize a nutrient-dense diet, but more than likely you\u2019ll need additional support to make sure your nutritional needs are met,\u201d says Bippen. \u201cSupplementing with a <a href=\"https:\/\/www.humnutrition.com\/blog\/do-prenatal-vitamins-help-hair-growth\/\" target=\"_self\" rel=\"\">prenatal vitamin<\/a>, omega-3 fatty acids, B12 (if vegetarian or vegan), calcium, and vitamin D may be necessary.\u201d<\/p>\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/8\/here-comes-the-sun\" 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text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$15<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Jessica Bippen, MS, RD, discusses the best foods for breastfeeding to help you replenish, stay energized, and maintain a good milk supply. Between breastfeeding, pumping, trying to catch some Zzzs, and staring in awe at your tiny new human, you may not necessarily be thinking about what\u2019s on your plate (after all, the fact that [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":26022,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823],"tags":[21575,521,1575,595],"coauthors":[21922],"class_list":["post-26017","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","tag-breastfeeding","tag-groceries","tag-micronutrients","tag-pregnancy"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best Foods for Breastfeeding to Support Mom and Baby, According to a Dietitian | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Your nutritional needs increase when breastfeeding or pumping, but what exactly, do you need? A dietitian explains the best foods for breastfeeding.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/best-foods-for-breastfeeding\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Here\u2019s What&#039;s in An RD&#039;s Grocery Haul While Breastfeeding\" \/>\n<meta property=\"og:description\" content=\"Your nutritional needs increase when breastfeeding or pumping, but what exactly, do you need? 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