Drink when you are thirsty, and drink more if your urine appears dark yellow. You might drink a glass of water or another beverage every time you breastfeed.
Be wary of juices and sugary drinks, however. Too much sugar can contribute to weight gain — or sabotage your efforts to lose pregnancy weight. Too much caffeine can be troublesome, too. Limit yourself to no more than 2 to 3 cups (16 to 24 ounces) of caffeinated drinks a day. Caffeine in your breast milk might agitate your baby or interfere with your baby’s sleep.
What about a vegetarian diet and breast-feeding?
If you follow a vegetarian diet, it’s especially important to choose foods that’ll give you the nutrients you need. For example:
- Choose foods rich in iron, protein and calcium. Good sources of iron include lentils, enriched cereals, leafy green vegetables, peas, and dried fruit, such as raisins. To help your body absorb iron, eat iron-rich foods with foods high in vitamin C, such as citrus fruits.
For protein, consider plant sources, such as soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains. Eggs and dairy are other options.
Good sources of calcium include dairy products and dark green vegetables. Other options include calcium-enriched and -fortified products, such as juices, cereals, soy milk, soy yogurt and tofu. - Consider supplements. Your health care provider will likely recommend a daily vitamin B-12 supplement. Vitamin B-12 is found almost exclusively in animal products, so it’s difficult to get enough in vegetarian diets. If you don’t eat fish, you might consider talking to your health care provider about taking an omega-3 supplement.
If you don’t eat enough vitamin D-fortified foods — such as cow’s milk and some cereals — and you have limited sun exposure, you might need vitamin D supplements. Your baby needs vitamin D to absorb calcium and phosphorus. Too little vitamin D can cause rickets, a softening and weakening of bones. Tell your doctor and your baby’s doctor if you’re also giving your baby a vitamin D supplement.
