A breastfeeding diet should be balanced and varied. It is important to drink plenty of water and opt for healthy foods such as fruits, whole grains, legumes and vegetables.

When breastfeeding, you are advised to avoid alcohol as well as foods that are high in fat and sugar. These tend to be low in nutrients and can harm the baby's health and development.

When breastfeeding, a mother should generally increase her diet between 200 and 500 calories to maintain optimal health and nutrition to produce breast milk. During this period it is not recommended to follow restrictive diets.

What to eat when breastfeeding

When maintaining a breastfeeding diet, foods you should opt for include:

Fresh fruits, such as apples, strawberries, grapes, pears, watermelon, avocados, mangos, oranges, tangerines, among others.You should consume 2 to 3 servings per day, and prioritize fruits with their peel and pulp, when possible;
Vegetables, such as lettuce, tomato, cabbage, kale, and broccoli, among others. You shoul consume 2 to 3 servings of vegetables per day;
Proteins, such as well-cooked chicken, eggs, beef and turkey;
Eat fish 2 to 3 times a week, prioritizing fish with a low mercury content, such as sardines, anchovies, tilapia, hake and trout;
Whole-wheat grains, such as brown rice, whole-grain pasta and whole-grain bread;
Legumes, such as beans, chickpeas, lentils and soybeans;
Dairy products, such as milk, cheese and natural yogurt;
Healthy fats, such as olive oil, avocado oil or flaxseed oil;
Nuts, such as cashew nuts, almonds, walnuts and Brazil nuts;
Seeds, such as flaxseed, chia, sesame and pumpkin;
Tubers, such as potatoes, cassava, sweet potatoes, yams and yellow potatoes.

Furthermore, it is also important to drink plenty of water throughout the day. It is especially important to replace the fluids that are being used to produce breastmilk, which is approximately 700 mL per day.

Women should increase their calorie intake by 250 to 500 calories, to ensure maternal health and adequate breastmilk production.

Nutrients needed when breastfeeding

A breastfeeding diet requires a greater need for micronutrients to ensure the baby's growth and development.

The following table outlines the necessary quantities of some vitamins and minerals during breastfeeding:

Vitamins/minerals	Average recommended amount	Food sources
Iron	10 mg	Meat, fish, pumpkin seeds, beans, chickpeas, lentils and avocado.
Folic acid	500 mcg	Spinach, broccoli, cabbage, asparagus, parsley, Brussels sprouts, beans and tomatoes.
Zinc	13 mg	Beans, Brazil nuts, walnuts and almonds.
Calcium	1300 mg	Yogurts, milk, cheeses, dark green vegetables and sesame seeds.
Vitamin C	120 mg	Citrus fruits, yellow peppers, orange juice, papaya, guava, melon and mango.
Vitamin B12	2.8 mcg	Meat, milk, fish and cheese
Vitamin A	1300 mcg	Eggs, milk, yogurt, carrots, pumpkin, mango and broccoli.

Omega-3 is also very important when breastfeeding because it can promote the baby's health. You should aim to consume 1.3 g per day. Some foods that are rich in omega-3 are fish (be sure to opt for those that are low in mercury), seeds like sunflower or chia seeds and nuts like walnuts.

Foods to avoid

Foods that should be avoided in a breastfeeding diet include:

Processed foods, such as instant noodles, packaged cookies, ready-made sauces and cake mixes
Cold cuts, like sausages, mortadella and ham
Ready-to-eat meals, such as pizza, burgers, fast food and lasagna
Sugar and other sweets, such as soda, boxed juices and ice cream
Fish with a high mercury content, such as swordfish, mackerel, and tuna
Some teas, such as ginseng, boldo, horsetail and artichoke teas

Alcohol is also not recommended when breastfeeding, as alcohol can be transferred into breast milk and be harmful to the baby.

When it is not possible to avoid drinking alcohol consumption should be occasional and in a maximum quantity of 0.5 g of alcohol per kg of body weight. For example, for a mother weighing 60 kg, alcohol intake should not exceed 60 ml of liquor or 235 ml of wine.

When alcohol is consumed, breastfeeding should be avoided for approximately 2 to 3 hours afterwards to reduce the alcohol concentration in breast milk.

Coffee when breastfeeding

Coffee contains caffeine, which is a substance that, when consumed in excess, can cause irritability and insomnia in babies. Therefore, while breastfeeding, you should consume a maximum of 200 mg of caffeine per day, which is equivalent of 340 ml of brewed coffee per day.

As newborn or premature babies may be more sensitive to caffeine, you should speak to your doctor first before drinking coffee.

Breastfeeding meal plan

The following table outlines a sample 3-day meal plan for a breastfeeding diet:

Meal	Day 1	Day 2	Day 3
Breakfast	1 xícara (de chá) de leite + pão francês integral com queijo branco	1 omelete feito com 2 ovos, espinafre e tomate + 1 copo de suco de laranja natural	1 xícara de chá de camomila + 4 bolachas de milho com guacamole
Morning snack	1 pote de iogurte integral natural com 6 morangos picados e 1 col de sopa de sementes de abóbora	1 banana + 1 col de sopa de flocos de aveia	1 pera + 2 castanhas-do-pará
Lunch	1 posta de salmão assado + 3 col de sopa de arroz integral + 2 col de sopa de feijão + 4 col de sopa de brócolis, cenoura e abobrinha cozidos e temperados com 1 col de chá de azeite + 1 tangerina	1 sobrecoxa de frango ensopada com 3 col de sopa de ervilha fresca ensopada + 3 col de sopa de arroz integral + 2 col de sopa de salada de lentilha com cebola, tomate e pepino, temperada com 1 col de chá de azeite + 1 laranja	1 bife bovino grelhado + 2 batatas médias assadas + 1 prato de sobremesa de salada com alface, tomate e agrião, temperada com 1 col de chá de azeite + 1 fatia de melancia
Afternoon snack	1 copo de vitamina feita com 200 ml leite, ¼ de mamão papaia e 1 col de sopa de aveia	1 pote de iogurte integral natural + 1 col de sopa de sementes de chia + 1 kiwi picado	1 xícara de chá de leite + 1 pão francês integral + 2 fatias de queijo
Dinner	1 prato de sopa de legumes feito com couve, chuchu, abóbora, inhame, cenoura, tomate e carne bovina	1 berinjela média recheada com carne moída e molho de tomate, assadas + 3 col de purê de batata-baroa + 2 col de sopa de salada de grão-de -bico com cebola, cenoura e pepino	1 prato de canja de galinha feita com arroz, cenoura, alho-poró e peito de frango

The types and amounts of food suggested on the menu vary depending on each woman's current weight, health status and nutritional needs. Therefore, it is advisable to always consult a nutritionist to carry out a complete assessment and plan an individual diet.

Diet to prevent colic

Breastfed babies that present with colic may benefit from adjustments to the mother's diet. Breastfeeding mothers should avoid foods that worsen colic, such as dairy products, chocolate, beans, peas, turnips, broccoli, cauliflower, cabbage and cucumber.

Foods that cause colic in babies may vary from one child to another, therefore you should monitor your diet when breastfeeding to determine which foods worsen colic symptoms.

When to see a pediatrician

When breastfeeding, you are advised to consult your pediatrician regularly to monitor the baby's general health, growth and development.

Babies who present with difficulty breastfeeding, irritability or excessive crying, should be assessed by a pediatrician and treated as necessary.