M.Ed., RD, LDN, CLC, RYT-200
Andie is a Registered Dietitian, Certified Lactation Consultant, and Certified Personal Trainer who thinks of nutrition counseling as equal parts science and sensitivity. She specializes in lactation, sports nutrition, exercise fitness, and weight loss programs.
Your food and beverage choices can help you improve the quality of your breast milk, the quantity of your supply, and the resultant health of your baby for years to come. Generally, you should aim to drink at least eight 8oz cups of fluid daily. During pregnancy, the recommendation increases to at least ten 8oz cups daily, and at least thirteen 8oz cups daily while breastfeeding and even more if your diet is low in produce (which is naturally high in water content) to stay hydrated and help keep your milk supply flowing. Increasing your intake of fluids is also critical because you’ll be losing fluid through your breastmilk. This plan will show you how to hydrate the best way for you and your baby.
The below tips, meals, snacks
and recipe ideas will help you stay hydrated, and support your milk supply and
nutrient composition of your breast milk.
Aim to drink a full glass of water each time you sit down
to nurse, and during your meals and snacks. Try to carry a water bottle around
and always keep it handy throughout the day.
To help improve the nutrient composition of your breastmilk, be sure to meet your recommended DHA intake of 8-12 ounces of omega 3-rich fish per week, by choosing fish lower in mercury such as wild salmon and canned sardines. The DHA you consume is secreted into your breastmilk and helps your baby’s eye and brain development.
Selecting meals and snacks from the options listed below will best enable your milk supply and help ensure you consume foods that include nutrients needed for growth and development of your baby.
Drink 10 ounces of water or 4 ounces of 100% fruit juice mixed with 6 oz water
Drink at least 10 ounces of water or seltzer
Drink water, seltzer or decaffeinated unsweetened tea throughout the day
Non-caffeinated drink swaps
*Pregnant women should eat no more than 6 ounces of high mercury fish per week
For more on this topic, check out the following articles:
Our Happy Family Organic Superfoods Cookbook for Baby & Toddler is chock-full of yummy, easy-to-prepare meals your whole family will love.