Going Paleo While Breastfeeding

 

In a way, human breast milk is the original Paleo food source. It is rich in nutrient-dense saturated fats and provides a perfectly balanced nutritional foundation for a growing infant. However, if the mother's nutrition is suboptimal, her bodily reserves of vitamins and minerals will be drained with breastfeeding, which could result in deficiencies. The standard American diet is 70% grains, dairy, refined sugar, refined vegetable oil and alcohol. Not the most nutritionally sound for a nursing mother. The Paleo menu on the other hand, consists of meats, vegetables, fruits, nuts, and seeds--all free of added sugars and refined ingredients. These are low GI, nutritionally dense foods that we have evolved to thrive on. By eating a mostly Paleo diet while breastfeeding, moms can influence their children's developing palate through the flavors in their milk, giving them a head start on the road to healthy eating habits!

This is not to say that nursing mothers should be expected to adhere to a strictly all-Paleo diet. Breastfeeding moms require approximately 200-500 additional calories per day, and stressing out about every single meal is contraindicated when attempting to establish a successful nursing relationship with a new baby. The 80/20 rule of 80% Paleo and 20% whatever-you-want-to-eat will keep mom and baby well nourished in a food climate that is flexible and non-stressful.

Everything a nursing mom needs can be found in Paleo food sources!

Protein
The recommended daily intake of protein for nursing women is almost twice that of non-pregnant, non-lactating women. And the protein content of breast milk is directly related to dietary protein intake. There is a rich variety of Paleo fare available to satisfy these needs. Everything from eggs (which contain about 7 grams of protein each), to grass fed burgers (which contain approximately 21 grams of protein in a 4oz serving).

Carbohydrates
The extra energy expended by the body to create breastmilk means that the nursing mom is in need of additional carbohydrates. There is a widespread assumption that because Paleo cuisine eliminates grains, it is therefore low-carb. Nothing could be further from the truth! By eating fresh fruits and vegetables, and including plenty of starchy vegetables like sweet potatoes and winter squash, you’ll give your body the energy it needs to produce milk…and hopefully keep your energy up, as well!

Fats
Last but not least, Paleo meals are chock full of healthy fats. More than half of the calories in breast milk come from fats. Some of these fats are made in the body, while others are passed through breast milk by way of the dietary fat you consume. Babies need fats in their diet for proper development, and these can be found in a wide range of Paleo staples. Foods like fish, nuts, avocados, red meat, coconut are all great sources of an assortment of healthy fats. The most important of these fats however, is Omega-3. Omega-3 plays a distinct role in the absorption of fat-soluble vitamins A, D, E and K, not to mention supporting nerve and brain development for a growing infant. Omega-3 can be found most abundantly in fatty fish and flaxseed, but can also be supplemented with a high quality fish oil.  See my previous post on supplements for more on fish oil.

A few tips for eating Paleo while breastfeeding:

Listen To Your Body
It is important to remember that while breastfeeding, your dietary needs will change with your baby's. If baby is going through a growth spurt, you may need additional calories to support the both of you. This is why you shouldn't try to achieve a caloric deficit during breastfeeding (much as you wouldn't during pregnancy). Don't attempt to shed the baby weight faster by starving yourself. Baby needs those calories! If you find yourself hungry, eat! But don't just get in the habit of simply eating more. Make sure you are listening to your body's cues.

Pay Attention To Cravings
If you are craving a certain nutrient it usually means your body is deficient, and it is trying to tell you something. If you're craving pizza you may need more fats in your diet; if you're craving chocolate you may be deficient in magnesium; if you're craving bread you may be lacking nitrogen; the list goes on. There are healthy and satisfying Paleo-friendly alternatives to all of these, that ensure you can stick to your goals. But don't beat yourself up if you do decide to give in and have that piece of pizza once in awhile!

Snack Smart
When you're breastfeeding, hunger can strike out of nowhere. In my experience this most often occurs as soon as baby latches on, making the thought of getting up and going to the kitchen equivalent to climbing Everest. Try to keep healthy Paleo snacks on hand. I have a table next to the glider in my daughter's room where I keep almonds, Lara bars, and other foods that won't go bad if left out. Sometimes if I'm about to start a feeding I'll grab a banana or an apple to take with me just before I sit down with her. It's all about planning ahead to stick to your goals.

Most Important Of All, Don't Stress!!
I think the most important thing to keep in mind is that nobody is perfect. Being a new mom comes with enough stress, so don't worry about it if your friend brings you a thoughtful and very un-Paleo casserole to welcome your new baby! Do the best you can, but if you end up eating fast food one night, just go with the flow and try to make healthier choices going forward. Plus, laid back moms tend to have better milk supply!