Breastfeeding is the most challenging yet rewarding thing a mother can do. It can also be super confusing when you are trying to figure out what foods are helpful and what foods are not, and how they affect your baby. Following healthy tips and talking to your provider about the best possible outcome for you and your baby throughout your journey is so important.

               Breastfeeding takes so much energy to do. Producing breast milk consumes 25% of the body's energy; the brain only uses 20% by comparison. With this extra energy usage, it is a good idea to boost your calorie intake by 400 calories to give your body energy and nutrition to produce milk. To get these extra calories, opt for nutrient-rich choices, such as a slice of whole-grain bread with a tablespoon of peanut butter, a medium banana or apple, and 8 ounces of yogurt.

               When thinking about foods you should eat while breastfeeding, focus on making healthy choices to help fuel your milk production. Reaching for protein-rich foods, such as lean meat, eggs, dairy, beans, lentils, and seafood with low mercury is a great first step. It is also important to choose a variety of whole grains as well as fruits and vegetables. Eating a variety of foods while breastfeeding will change the flavor of your breast milk. This will expose your baby to different tastes, which might help him or her more easily accept solid foods down the road. To make sure you and your baby are getting all the vitamins needed, your healthcare provider might recommend continuing to take a daily multivitamin and mineral supplement until you wean your baby.

               Fluids are another important part of breastfeeding. Drink when you are thirsty, and drink more if your urine appears dark yellow. You might drink a glass of water or another beverage every time you breastfeed. Be wary of juices and sugary drinks, as too much sugar can contribute to weight gain. Too much caffeine can be troublesome, too. Limit yourself to no more than 2 to 3 cups of caffeinated drinks a day, because the caffeine in your breast milk might agitate your baby or interfere with your baby's sleep.

               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 wheezing soon after nursing, consult your baby's healthcare provider. If you suspect that something in your diet might be affecting your baby, avoid the food or drink for up to a week to see if it makes a difference in your baby's behavior. Avoiding certain foods, such as garlic, onions, or cabbage, might help. Remember, there's no need to go on a special diet while you're breastfeeding. Simply focus on making healthy choices and you and your baby will reap the rewards.

               Breastfeeding can be challenging and stressful, but with the right support and knowledge, it can be so rewarding. You are not alone in your journey, your local health department has so many resources available to all mothers. If you have questions about breastfeeding, reach out to a breastfeeding peer consultant! Their numbers can be found on the health department’s website!