How to make healthy choices while breastfeeding

All new mothers need to take good care of themselves by getting plenty of rest, eating well and being active. Here are some healthy choices you can make while you are breastfeeding:

Eat Well

• Enjoy a variety of nutritious foods by Eating Well with Canada’s Food Guide to help you feel your best.
• Eat according to your appetite and pay attention to your feelings of hunger and thirst. It’s not a good idea to try to diet while you are breastfeeding.
• Keep healthy snacks such as fruit, yogurt, and vegetable juice on hand to help keep your body well nourished.
• Drink plenty of fluids such as water to keep your body well hydrated.
• Since caffeine is a stimulant, it’s best to limit the amount you have from all sources to no more than 300 mg a day. That includes caffeine from beverages such as coffee, tea, and cola soft drinks, as well as chocolate.
• Be aware that herbal teas may have harmful effects and many have not been proven safe to use while breastfeeding.
• Learn more about safe caffeine intakes and herbal teas.

Be Active

• Being active has important benefits for both your body and mind and is a great way to help manage the day to day stress of parenting.
• You may find that being active can help lift your mood if you are feeling down or overwhelmed with the demands of your baby.
• Try to get out for a walk with your baby as often as possible, put some music on and dance around the house with your baby or lie on the floor and lift your baby with your arms.

Rest Up

• Keep in mind that you will need even more rest when you are breastfeeding because your body is working to make milk.
• Enlist the support of family and friends with baby as much as possible to allow yourself time to rest to help your body recover from pregnancy and childbirth and to deal the demands of being a new mother.
• Get as much help with household chores as you can to free up your time to focus on your baby and getting enough rest.

Other Wise Choices

• Quit smoking. Your health and your baby’s health will improve. Make sure your baby is not exposed to any second-hand smoke.
• Alcohol freely crosses into breast milk and will be ingested by your baby. Occasional alcohol consumption may not pose a problem to your baby, but heavy alcohol consumption is to be avoided. Ideally nursing should be withheld for at least two hours after alcohol consumption to avoid exposure to your baby. Side effects reported in infants include sedation and impairment of motor skills.
• Speak to your doctor or health care provider before taking prescription medications, over the counter drugs and vitamins while you are breastfeeding. Learn more about the safety of different drugs and breastfeeding at MotherRisk.
• If you have other questions about how different substances may affect your baby while you are breastfeeding you can call the MotherRisk toll-free number at 1-877-327-4636.