There’s no question that a mother’s job is not only the most important one in the world, but also the most diverse. She is a caregiver, a teacher, a hugger, a boo-boo kisser, a role model, a doctor, a provider, a police officer, a judge, a Yoda, a “keep-the-crayon-out-of-your-mouth” soothsayer. She is everything.
Most significant, you cannot overstate a mother’s role in the development and growth of her children. One of the most fundamental influences comes from the simple biological process of nursing: the passing of nutrients from mother to child. And what you eat while you’re nursing is what your baby consumes. That goes for whether you’re having broccoli stalks or tequila shots. It doesn’t get more important than this, because this is one of the rare times when your choices directly and biologically influence the health of others. (It is also important to note that we are not implying that the only option for mothers is to breast-feed; there are many medical and personal reasons why you may choose to use formula. Some 130 years ago before formula, if you couldn’t breast-feed, your child had a hard time surviving. Now, many mothers choose to do both, which also can work well.)
Widely regarded as nature’s most well-engineered nutritional cocktail, breast milk is full of nutrients, vitamins, and other compounds crucial to the cognitive development of a baby (whose brain doubles in size during the first year of life). Breast milk contains the three macronutrients:
Fat, which is vital for brain development. Interestingly, the amount of fat increases during the feeding, so the milk that is secreted early has less fat.
Protein, which has amino acids that agree with a baby’s system. It contains less of a protein called casein than cow’s milk, making it easier on a baby’s digestive system.
Carbohydrates, which primarily come in the form of lactose and help provide energy to the baby.
In addition, breast milk contains a variety of vitamins and substances that help build and support a child’s immune system, helping the young fight viruses, bacteria, and other potential invaders. (Quick note: The milk that is secreted in the first few days after delivery, called colostrum, has a different makeup than milk that comes after. This special milk, in those vulnerable few days after birth, has more vitamins and immune-fighting properties than the milk that comes later.)
Breast-feeding moms should plan to eat a well-balanced diet with lots of fruits and veggies, balanced between lean protein, healthy carbs, and healthy fats. It’s true that you burn calories while nursing (up to 500 a day), but that doesn’t give you license to barrage your innards with buffet lines. You can add in some extra calories, but aim to get back to your pre-pregnancy weight and to keep your calorie choices healthy.
MVPs: Salmon and ocean trout, or DHA in pills (for vegetarians). DHA is instrumental in development of the brain; it’s the structural fat that composes at least 20 percent of the portion of your child’s brain that is made up of fat (yes, it is good if your child is called a “fathead”).18 Women who eat more DHA are found to have higher levels of it in their breast milk.19 DHA serves as a key component in covering the connections between brain cells that allow for faster processing and memory storage—especially in the part of your brain that makes decisions. Plus, it’s key for improving eyesight too.
Key Players: Zinc is important for immune function, wound healing, the breakdown of carbohydrates, and cell division (that’s how cells grow.) Although the best sources of zinc in our diets are oysters and mussels, we would avoid those in uncooked varieties while breast-feeding due to potential contamination from bacteria and viruses. Instead, load up on legumes, like garbanzo beans.
Cut From the Team: Any foods that have potential safety issues, like undercooked meats and eggs. These can harbor infections that make it hard for mothers to have enough energy for their children, let alone produce milk. You may also want to be on the lookout for citrus fruits, which have been known to cause gastrointestinal problems in babies. And any fish high in mercury, like tuna, mackerel, tilefish, and especially swordfish, which may hinder brain development. Stick with salmon (wild is best and often available frozen), as well as ocean trout, for a big dose of DHA omega-3.
Breast-Feeding FAQs
Can I get pregnant while breast-feeding?
Although the hormone prolactin prevents the release of eggs, there is still a small chance you could get pregnant while nursing. We suggest using barrier methods (like condoms) or implants (IUD) for birth control. You should not take estrogen-containing birth control pills until after about six weeks of breast-feeding, as they can interfere with your ability to produce milk.
What’s the deal with alcohol?
You shouldn’t nurse while drinking or if you still feel the effects of booze. According to the American College of Obstetricians and Gynecologists (ACOG), you don’t need to “pump and dump” if you have a drink. Just wait two hours; once the effects of alcohol have passed, it should be out of your milk and safe to nurse again.20 Medications, by the way, typically are not transmitted via breast milk, so it’s safe to take these while nursing. Of course, consult your doctor for specific recommendations.
What if I supplement with a formula?
That’s fine. Just use one made with cow’s milk instead of soy protein if you can. Cow’s milk formula is more similar to breast milk. Remember that there is a difference between whole cow’s milk and cow milk–based formula. The latter is specially designed to mimic breast milk, whereas the former is not. The American Academy of Pediatrics (AAP) recommends against giving children whole cow’s milk before one year of age because their GI system might not be ready for it.
| SUB OUT… | SUB IN… |
| Salt that isn’t iodized | Salt with iodine. Iodine helps with various thyroid hormones and functions and can also be found in seafood, seaweeds, and sea vegetables. |
| Coffee and energy drinks | Herbal tea and water. Keep your caffeine levels to 150 to 300 milligrams at most (that’s about two to three cups of coffee, but three to six cups of tea) a day. Caffeine passes through your system while breast-feeding—and excess can lead to sleep disturbances and agitation in your baby. |
| Purified or distilled bottled water | Tap water (if from a major metropolitan system). You need at least three eight-ounce glasses to help you replace the trace minerals that you passed along to your child. |
| Junky stuff (like wings, croissants, doughnuts) | Olive oil or hummus with vegetables can help satiate cravings for fat and flavor. High-fat and high-sugar foods aren’t optimum nutrients to pass along. |