Breastfeeding is a new experience for you and baby and while it is a rewarding experience, it may also come with some challenges. Whether you're a first-time parent or looking for ways to improve your breastfeeding journey, patience, support, and knowledge can all help you feel more confident. From maintaining a balanced diet to recognizing your baby’s feeding cues, here’s what you need to know.
What to Eat When Breastfeeding
A mother’s diet during breastfeeding impacts both her energy levels and the quality of her milk. Eating a variety of nutrient-dense foods helps ensure both mother and baby are well nourished.
- Nutrient-rich foods: A well-balanced diet that includes whole grains, fresh fruits, vegetables, lean proteins, and dairy supports milk production and overall health.
- Staying hydrated: Breastfeeding increases fluid needs, so drinking plenty of water helps to maintain good milk supply.
- Vitamin D supplementation: All breastfed and partially breastfed babies in Canada should receive a daily supplement of 10 micrograms (400 IU) of vitamin D.1
Tips for Successful Breastfeeding
Establishing a smooth breastfeeding routine can take time and patience. These strategies can help ensure a comfortable and effective experience:
- Skin-to-skin contact: Holding your baby skin-to-skin immediately after birth can promote bonding and encourage natural feeding instincts.2
- Recognizing hunger cues: Babies show early signs of hunger, such as rooting, sucking on their hands, or becoming more alert before they start crying.3
- Ensuring a proper latch: A deep latch helps prevent nipple pain and allows for more effective milk transfer, making feedings more efficient.
- Seeking support: Lactation consultants, healthcare professionals, and support groups can offer guidance to help navigate breastfeeding challenges.
Breastfeeding is a journey that looks different for every parent. With the right preparation, nutrition, and support, mothers can create a feeding plan that works best for them and their baby.
If you are in need of additional breastfeeding support, connect with your healthcare provider (midwife, doctor, or nurse), your local public health unit, a lactation consultant, or friends and family if non-medical advice is sought.
References:
1. HealthLinkBC, 2021. Vitamin D and your health. Accessed February 2025. URL: https://www.healthlinkbc.ca/healthlinkbc-files/vitamin-d-and-your-health
2. Government of Canada, 2023. Ten Valuable Tips for Successful Breastfeeding. Accessed February 2025. URL: https://www.canada.ca/en/public-health/services/publications/healthy-living/valuable-tips-successful-breastfeeding.html
3. Fraser Health, n.d. Breastfeeding/chestfeeding basics. Accessed February 2025. URL: https://www.fraserhealth.ca/health-topics-a-to-z/pregnancy-and-baby/breastfeeding/getting-started-with-breastfeeding#:~:text=Watch%20your%20baby%20for%20feeding,baby%20before%20they%20get%20upset.