Seafood can be an important part of a healthy, well-balanced breastfeeding diet, as it contains nutrients important for both the breastfeeding parent and baby's health. Fish is high in protein and low in saturated fat. It contains many nutrients, including some that aren't found in many other foods, such as iodine, vitamin D, and docosahexaenoic acid (DHA), an omega-3 fatty acid.
What About Mercury?
Mercury is a naturally occurring chemical element that becomes airborne through the burning of coal, oil, and wood as fuel. The airborne mercury can fall to the ground in raindrops or dust. Mercury is toxic to the nervous system, and exposure during pregnancy is especially dangerous since large amounts can affect the brain and nervous system development of the growing baby.
Mercury in the environment can build up in fish. When those fish are eaten by larger fish, the mercury content of the larger fish grows. Greater amounts of mercury are seen in larger fish such as shark, king mackerel, swordfish, and tilefish. It's best to avoid these types of fish while you're breastfeeding. However, fish also delivers protein, omega-3 fatty acids, vitamins B12 and D, and iron, among other nutrients that are important during pregnancy and breastfeeding.
Safer Seafood Choices
Seafood sources that are lower in mercury include salmon, tilapia, catfish, sardines, canned light tuna, shrimp, scallops, crab, squid, lobster, and clams, among others. You can safely enjoy these seafood products two to three times a week while you are breastfeeding.
Safety Precautions
Mercury can pass from a nursing parent to a baby, although in smaller quantities than what passes through the placenta during pregnancy. It’s still a good idea to follow the same general fish intake guidelines that are recommended during pregnancy.
What Foods to Avoid While Breastfeeding
Eating healthy while breastfeeding benefits both moms and their breastfed babies. A healthy diet should include plenty of calcium, iron, potassium, and vitamins A and D. Breastfeeding mothers should strive to get those nutrients through a variety of foods.
Protein: Most moms require an extra 25 grams of protein each day. Good sources of protein include lean beef and pork, beans, peas, nuts, and seeds.
Vegetables: A good target for breastfeeding moms is to consume three cups of vegetables per day. Some good options include carrots, tomatoes, spinach, red sweet peppers, kale, and sweet potatoes.
Dairy: Moms should get three or more cups of dairy products per day. This can include milk, cheese, and yogurt.
Grains: Eating eight ounces of grains per day is a good goal. Whole grains, such as rice, bread, pasta, and oatmeal, provide nursing moms with many important nutrients.
Fruits: Two cups of fruit are recommended, and this can include bananas, oranges, grapefruit, apricots, cantaloupe, mangoes, and prunes.
Water: Drinking enough water is important. Drinking 12 tall glasses of water per day is a good goal.
Foods to Avoid:
- Coffee and tea: The caffeine in these beverages may make it harder for your baby to sleep and can affect your sleep as well.
- Cabbage, broccoli, and other gassy foods: These foods can produce gas in your baby, making them uncomfortable.
- Fish with high mercury levels: Avoid fish like king mackerel and swordfish that have higher levels of mercury. Stick to fish with lower mercury levels, such as tilapia and trout, and eat no more than six ounces of fish twice a week.
- Chocolate: The caffeine in chocolate and its laxative effect on babies mean that you should avoid it or eat it in small quantities.
- Garlic: Breast milk reflects the flavors of foods you've eaten, and many babies don't like the taste of garlic. In some cases, it may cause them to refuse to nurse.
- Peppermint, sage, and parsley: These herbs can have a negative impact on your milk supply, so minimize your consumption of them.
It's important to listen to your body and observe how your baby reacts to different foods. Every baby is different, so you may need to experiment to find what works best for you and your baby.
What Foods Decrease Milk Supply While Breastfeeding
While there are certain foods that may increase milk supply, it's also important to be aware of foods that may have the opposite effect. Here are some foods and drinks to avoid if you have a low milk supply:
- Carbonated beverages
- Caffeine: Limit your intake to two cups or less per day.
- Excess Vitamin C and Vitamin B: Supplements or drinks with excessive amounts of these vitamins may decrease your milk supply.
- Peppermint or spearmint: Avoid foods, gum, or candy with mint flavor.
- Sage: Avoid foods like sausage, dressing, and wild rice mix that contain sage.
Remember to consult with your doctor or lactation consultant if you have any concerns or questions about your diet while breastfeeding. They can provide personalized advice based on your specific needs.
By following a well-balanced diet and making informed choices about the foods you eat, you can ensure that you and your baby are getting the nutrients you need while breastfeeding.
If you want to know other articles similar to Safe seafood choices for breastfeeding: salmon, tilapia, shrimp, and more you can visit the Nutrition category.
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