ASK THE NUTRITIONIST By Laura Shammah, MS, RDN
Q
Rich and Nutritious How can I ensure that my nursing baby is getting what she needs? I’ve made healthier choices in my eating but as a nursing mother, I noticed that the milk texture has changed. I’m worried I’m doing something wrong. Can you explain what might be happening? Do I need to quit healthy eating for now? I certainly don’t want my diet to impair my baby’s health, but would also like to maintain a healthy diet for myself. What’s the right way to do so?
Thank you for raising this important question as it’s a good opportunity to explore the connection between a mother’s diet and the composition of her milk. Mother’s milk is the primary source of nutrition for newborns, and as you expressed in your question, it is natural to want to ensure it’s as nutritious as possible. I’d like to preempt our discussion with an important disclaimer. While diet can influence the fat content of mother’s milk, according to research, it is certainly not the only factor to take into consideration. Many other variables contribute to fatty or less fatty milk, including time of day, how much time has elapsed since the last feeding, the duration of a single feed, frequency of the feedings, genetics, mother’s sleep, and even emotional temperament. Also, the milk produced at
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the beginning of a feed tends to be less fatty, while the “hindmilk” produced later in the feed is richer in fat. That said, your diet can play a role in the fat content, especially if you’ve made a substantial change in your diet. When a diet is overly restrictive and not customized for a nursing mother, it can impact the composition of mother’s milk. A significant change in specifically the fats of your diet can also impact the milk. Though there isn’t enough evidence to prove that the amount of fats in your diet directly impacts the fat content of your milk, you want to make sure you’re getting an adequate amount of healthy fats in your diet. A healthy meal plan needs to include a balanced amount of healthy fats. Unhealthy fats, or trans and saturated fats, typically come from processed and fried foods. Too much of these fats can be harmful. These should be limited in your diet, whether you’re nursing or not. On the other hand, healthy fats, such as unsaturated fats and omega-3 fatty acids, play vital roles in your diet and in your baby’s growth and development, particularly the brain and eyes. Sources of these healthy fats include fish (especially cold-water fish like salmon), avocados, nuts,
