How to plan a vegetarian diet for a breast feeding mom

Diet considerations for breastfeeding mothers.

Do mothers need more calories while breastfeeding?

Yes. Breastfeeding mothers generally need more calories to meet their nutritional needs while breastfeeding. An additional 450 to 500 kilocalories (kcal) of healthy external icon food calories per day is recommended for well-nourished breastfeeding mothers, compared with the amount they were consuming before pregnancy (approximately 2,300 to 2,500 kcal per day for breastfeeding women verses 1,800 to 2,000 kcal per day for moderately active, non-pregnant women who are not breastfeeding). The number of additional calories needed for an individual breastfeeding woman is also affected by her age, body mass index, activity level, and extent of breastfeeding (exclusively breastfeeding verses breastfeeding and formula feeding).

Refer to guidance from the U.S. Department of Agriculture (USDA) My Plate Daily Checklist for more information on vitamins, minerals, and calories needed while breastfeeding at the Choose My Plate website external icon .

Calculate daily calories needed for pregnant and breastfeeding women using the My Plate Calculator external icon .

Should mothers take a multivitamin while breastfeeding?

Maybe. Some people, such as those with restrictive diets (for example, diets that limit the number of calories per day and vegetarian diets), may not get adequate nutrients through their diet alone and may be at greater risk for nutritional deficiencies. In addition, the recommended dietary allowances (RDAs) (the average amount of a vitamin or mineral that meets the daily nutrient needs of nearly all healthy people) for some nutrients (such as iodine) increase while breastfeeding; therefore, it is possible that diet alone may not be sufficient to ensure adequate nutrition for women who are breastfeeding. In these cases, breastfeeding mothers may benefit from taking a multivitamin supplement.

Are there any foods that mothers should avoid or limit while breastfeeding?

Generally, women do not need to limit or avoid specific foods while breastfeeding. Mothers should be encouraged to eat a healthy and diverse diet external icon . However, certain types of seafood should be consumed in a limited amount and some mothers may wish to restrict caffeine while breastfeeding.

Seafood:

Although fish remains an excellent source of protein and contains essential vitamins and minerals for breastfeeding women, some care must be taken in deciding on the amount and types of seafood to consume. Most fish contain some amount of mercury, which accumulates in fish flesh and can pass from mother to infant through breast milk. This can have adverse effects on the brain and nervous system of the breastfed infant.

Breastfeeding women (as well as pregnant women, women of childbearing age, and parents and caregivers of young children) should follow the US Food and Drug Administration’s (FDA) advice about eating fish:

• Eat a variety of fish.
• If you eat fish caught by family or friends, check for fish advisories external icon . If there is no advisory, eat only one serving and no other fish that week.
• Try to avoid eating the “Choices to Avoid” fish or feeding them to children. It is best to eat a variety of fish from the “Best Choices” and “Good Choices” categories on this chart. external icon

• 1 serving = 4 ounces of fish, measured before cooking. Eat 2 to 3 servings (between 8 and 12 ounces) of fish a week from the “Best Choices” list OR 1 serving (4 ounces) from the “Good Choices” list on this chart external icon .

• A serving is 1 ounce at age 2 and increases with age to 4 ounces by age 11. Serve fish to children 1 to 2 times per week from a variety of fish. Portion sizes should be smaller than adult portions and based on your child’s age and calorie needs.
• Currently there are no specific recommendations about the amount or frequency of fish consumption for infants (breastfed or non-breastfed) younger than age 2.

Mercury can be harmful to the brain and nervous system of any person exposed to too much of it over time. Thus, lower mercury fish are a good choice for everyone. Learn more from the FDA’s advice about eating fish external icon and CDC’s Mercury page.

Caffeine:

Caffeine passes from the mother to infant in small amounts through breast milk, but usually does not adversely affect the infant when the mother consumes low to moderate amounts (about 300 milligrams or less per day, which is about 2 to 3 cups of coffee). Irritability, poor sleeping patterns, fussiness, and jitteriness have been reported in infants of mothers with very high intakes of caffeine, about 10 cups of coffee or more per day.

If an infant appears to be more fussy or irritable after the mother consumes high amounts of caffeine, she should consider decreasing her intake. Preterm and younger newborn infants break down caffeine more slowly, so mothers of these infants might consider consuming even less caffeine.

Common dietary sources of caffeine include the following:

Search “caffeine” in LactMed external icon for more information on caffeine consumption and breastfeeding.

Are there any special diet recommendations for mothers who eat a vegan or vegetarian diet while breastfeeding?

Yes. Breastfed infants of women who do not consume any animal products may have very limited amounts of vitamin B12 in their bodies. These low amounts of vitamin B12 can put their infants at risk of vitamin B12 deficiency, which can result in neurological damage. Therefore, the American Dietetic Association recommends vitamin B12 supplementation during pregnancy and while breastfeeding for mothers who eat vegan or lacto-ovo vegetarian diets.

By Kelly Bonyata, IBCLC

A vegetarian or vegan mother does not need to take any special dietary precautions as long as she is maintaining a diet with adequate amounts of vitamin B12, calcium and zinc. This is something that mom needs to do for herself, even if she is not breastfeeding.

If you are avoiding meat but eating any other type of animal protein (eggs, milk, cheese or other dairy products, fish, poultry) you will normally get enough vitamin B12.

If, on the other hand, you are consuming no animal protein at all — no fish, meat, poultry, eggs or dairy products — you will need to make sure you get enough vitamin B12 to prevent your baby (and you) from becoming deficient in this vitamin. Vitamin B12 supplements and vitamin B12 fortified foods are available. Supplementing your baby with vitamin B12 is an option if you are vitamin B12 deficient, but you would still need the vitamin B12 for yourself (and if you’re getting enough, baby won’t need the supplement).

If you don’t eat dairy products, check to make sure that you’re getting sufficient calcium and zinc (this is for your health – baby will get enough of these minerals through your milk even if your diet is deficient). Pregnant and breastfeeding mothers do not need more calcium than normally required for their age group –the Dietary Reference Intake (DRI) for calcium for women aged 19-50 is 1000 mg per day. The DRI for zinc for breastfeeding mothers is 12 mg per day.

Additional information

@

@ other websites

• Breastfeeding While Vegan by Anayah [link has been updated]
• The Vegetarian Breastfeeding Mother by Mel Wolk, from Leaven, Vol. 33 No. 3, June-July 1997, p. 69.
• The Vegan Diet During Pregnancy and Lactation by Reed Mangels, Ph.D., RD.
• Iron in the Vegan Diet by Reed Mangels, Ph.D., R.D.
• Mangels AR, Messina V. Considerations in planning vegan diets: infants. J Am Diet Assoc. 2001 Jun;101(6):670-7.
• Hamosh M, Dewey, Garza C, et al: Nutrition During Lactation. Institute of Medicine, Washington, DC; National Academy Press 1991. This book is available free from the HRSA Information Center (look under Nutrition publications).

Updated on April 9, 2018 Filed Under: Mother’s Diet

Many women are choosing vegetarian or vegan diets, thanks to numerous reports about the health benefits of such diets, including decreased incidence of heart disease, diabetes, hypertension and obesity. For many patients who change from carnivorous diets to vegetarian or vegan diets, they report “feeling better” and in my experience have fewer issues with inflammatory diseases including eczema, asthma and arthritis, for example.

The concern some have over a vegan diet is maintaining an adequate intake of certain key vitamins and minerals. The most common issues are vitamin B12 deficiency, as well as iron deficiency. In fact, vegan mothers are some of Lactation Lab’s most common clients, eager to ensure that their babies are getting the nutrition they need.

One interesting study found that vegan and vegetarian mothers are more likely to breastfeed their children when compared to non-vegetarian mothers and they also did so for a longer period of time(1).

Although plant-based diets are at risk for nutritional deficiencies such as protein, iron, VItamin D, calcium, iodine, omega-3’s and B12, well-planned diets rich in grains and legumes combined with supplements can provide adequate nutrition to both mother and baby during pregnancy and breastfeeding. Following a rich plant-based diet during pregnancy can also be protective against the development of preeclampsia, pregravid obesity and reduce the risk of their child developing asthma, diabetes and even some pediatric tumors (2).

In our own testing of the breast milk of vegan and vegetarian mothers at Lactation Lab, we have seen tendencies of lower in B12, calcium and iron. We recommend all vegan and vegetarian women make sure they have an adequate source of B12, which is important for maintaining healthy a healthy central nervous system, production of DNA and RNA, formation of red blood cells and overall metabolism.

Protein intake should also be increased by 10% in vegan pregnant and breastfeeding women (3,4) and additional servings of protein-rich plant foods such as legumes, soy milk, soy yogurt, tofu, and meat analogs based on wheat or soy protein, nuts and seeds are essential.

Bottom Line: There are many benefits to vegan and vegetarian diets. We recommend that vegans that are nursing consider taking the following supplements: Calcium, iron, B12, DHA and Vitamin D (universally recommended for all breastfeeding infants).

November is National Vegan Month so you may have heard more about eating a vegan diet recently. Mothers, and others, often wonder if a vegan diet is sufficient to support the nutritional needs of a breastfeeding mother and her baby. It may be useful to consider that in many parts of the world a vegan diet is the norm and mothers and babies in those cultures have been healthy for thousands of years.

Breastmilk production requires about 500 calories per day. Some of these calories come from the extra food the mother is eating and the rest come from her body’s stores created during pregnancy. All mothers should ensure that their diet includes sources of protein, calcium, vitamin B-12, vitamin D and iron.

All breastfeeding mothers need at least 1000 mg of calcium per day. Vegan mothers can get their calcium from bok choy, blackstrap molasses, tofu, collard greens, spinach, broccoli, turnip greens, kale, almonds and Brazil nuts. Enriched orange juice, soymilk, enriched soy products and calcium supplements can also help vegan mothers boost the amount of calcium in their diets.

Vitamin B-12 is primarily available from animal products. Deficiency sometimes occurs in individuals following a vegan diet. According to La Leche League, symptoms of vitamin B-12 deficiency in infants may include loss of appetite, lethargy, vomiting and muscle atrophy. Fermented soybean foods and yeast are an alternative source of vitamin B-12. Breastfeeding vegan mothers should consult with a health care provider to determine whether their diet contains enough vitamin B-12 from non-animal sources. If necessary doctors can prescribe supplements for either the mother or the infant.

Vitamin D is a fat-soluble vitamin important for the formation of bone and the absorption of calcium and phosphorus from the intestine. In infancy and childhood, vitamin D deficiency results in rickets, a disease marked by bone deformities. Regardless of diet most people receive the majority of their vitamin D through exposure to ultraviolet B rays in sunlight. However, during winter in northern latitudes ultraviolet B rays wavelengths are not found in sunlight due to the angle of the sun. Darker-skinned individuals require more sunlight exposure on their skin to produce sufficient vitamin D. In Canada mothers and/or babies may need vitamin D supplementation regardless of their diet.

The recommended intake of protein for nursing mothers is 65 grams per day for the first six months, and 62 grams per day between six and 12 months. A varied vegan diet that includes a range of protein sources such as soy products, beans, and grains should provide plenty of protein for breastfeeding mothers.

The iron found in breast milk is sufficient for infants throughout the first 4 to 6 to six months in healthy well-nourished mothers. Vegan mothers do not have a higher incidence of iron deficiency than do meat eaters. Dried beans and dark green leafy vegetables are especially good sources of iron, even better on a per calorie basis than meat. Iron absorption is increased markedly by eating foods containing vitamin C along with foods containing iron.

Vegan mothers can and do breastfeed. Additional information can be found here

If you have any questions about what to eat while breastfeeding, or any other breastfeeding topic, please contact a La Leche League Leader.

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A healthy breast-feeding diet is very similar to the diet you followed through pregnancy 2. Your meals should include all the food groups, including low-fat dairy, fruit, vegetables, whole grains and lean protein. Restrictive dieting can compromise milk supply, so don’t worry about counting calories; rather, focus on eating a variety of healthy foods and eat to appetite. Talk to your doctor about goals for healthy postpartum weight loss.

A Simple Breakfast

If you’re groggy from middle-of-the-night feedings, food might be unappealing first thing in the morning. Keep your breakfast simple and nutritious. Throw bananas, berries, milk and low-fat yogurt into the blender for a liquid meal you can sip while you nurse the baby. Breast-feeding women need 1,000 milligrams of calcium per day, so include low-fat dairy in every meal. You can also enjoy a mug of coffee in the morning, but don’t exceed three cups of caffeinated beverages in a day.

• If you’re groggy from middle-of-the-night feedings, food might be unappealing first thing in the morning.
• Breast-feeding women need 1,000 milligrams of calcium per day, so include low-fat dairy in every meal.

Layers for Lunch

Why Is it So Hard to Lose Baby Weight?

When you are a breast-feeding mother, convenience is the name of the game. Sandwiches are a classic lunch food and an easy meal. Layer avocado, tomato, thinly sliced cucumber, spinach leaves and grilled chicken breast between two slices of whole-grain bread. Have a cup of yogurt and a piece of fruit on the side. If you have a little more time, make a tossed salad with leafy greens, diced vegetables and hard-boiled eggs, grilled chicken and beans for protein. Lean meat, eggs and beans will help you meet your protein requirement of 71 grams per day. Fresh produce is high in dietary fiber, which will keep you satiated and make it easier to lose your baby weight.

• When you are a breast-feeding mother, convenience is the name of the game.
• If you have a little more time, make a tossed salad with leafy greens, diced vegetables and hard-boiled eggs, grilled chicken and beans for protein.

A Nutritious Dinner

After a long day of mothering, it can be tempting to forget about nutrition and curl up with a bowl of macaroni and cheese to watch television. You can still enjoy your favorite comfort foods, but make an effort to improve their nutritional profile. Make mac and cheese with whole-grain elbow noodles and low-fat milk and cheese. Or, top whole-grain spaghetti with marinara sauce and lean ground beef meatballs. Although you needed much more iron during pregnancy, you still require around 10 milligrams of the mineral — found in red meat — per day. Buy bags of frozen, microwavable vegetables so you won’t have to dirty another pot during dinner preparation.

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Breast size is largely determined by genetic predisposition and hormonal fluctuations throughout life. Using dietary modifications can help to increase your breast size slightly and may be enough of a change to please you 1. Changing your diet is a safer and cheaper alternative to choosing breast enhancing surgery. Eating a diet rich in healthy fats will cause you to gain some weight, which can increase the size of the breasts naturally.

Increase your intake of healthy fats and oils. Eating a diet that consists of healthy fats could help you gain weight. Because breasts are made of fat and muscle tissues, increasing the ratio of fat in the body will increase breast size. Unfortunately, you can not choose where the fat in the body will go so you may find an increase in the size of your hips, thighs and waist as well as in the breasts. Healthy fats include avocado and avocado oil, olives and olive oil, nuts, seeds and oily fish such as herring.

Ways to Naturally Stimulate Breast Growth

Eat soy products. Soy beans contain a high concentration of phytoestrogens, which mimic the properties of estrogen in the body. Estrogen is responsible for plumping the breasts during the menstrual cycle. Choose soy-based products such as soybeans, edamame, soy milk and fake meat products.

Choose vegetables and fruits rich in phytoestrogens. Although soy products have the highest concentration of phytoestrogens, you can still find lower concentration in fruits and veggies such as carrots, beets, cherries and yams.

Benefits of Soy Protein for Breast Growth

Use herbs 2. Add herbs to your diet either through cooking or in pill form. Herbs such as wild yam, chasteberry and fenugreek contain both phytoestrogens and properties that help retrain healthy breast tissues 2.

Warnings

Always consult with a doctor before significantly changing your diet or using herbal remedies.

By: Andrea Boldt

Breastfeeding helps new mothers heal from giving birth and provides babies with complete nutrition. Although their bodies use up calories to produce milk, it may seem that breastfeeding prevents women from losing their baby weight. Some mothers may fear restricting their food intake will negatively affect their milk supply. Newborns require constant feedings, which often lead to sleep deprivation and midnight snacking or a lack of energy to prepare balanced meals. Following a nutritious meal plan, combined with moderate exercise, actually helps improve the quality of mothers’ milk, boosts their energy levels and stimulates them to gradually drop pounds.

Misconceptions

Breastfeeding mothers do not need to wean their babies to lose weight. Many women blame their excessive snacking on hunger due to their bodies’ increased demands to produce milk. More often than not, snacking results from being bored, housebound, anxious about the new addition and excessively tired. Nursing a baby actually helps reduce pregnancy fat stores and shrink the uterus. Nursing and milk production results in a 200- to 500-calorie-per-day metabolic boost, although this does not give nursing moms license to eat anything and everything in the pantry.

Considerations

Pumping Breast Milk and Weight Loss

A meal plan that promotes a slow rate of weight loss, about 1 lb. per week is the safest strategy. It took nine months to put on the baby weight, and it will take at least as long to shed it. Diets that limit complete food groups (such as low-carb diets or raw-food diets) or that reduce calories below 1,800 per day should be strictly avoided, warn registered nurses Sharon Perkins and Carol Vannais, authors of “Breastfeeding For Dummies.”

Types of Food

Lean proteins, fresh vegetables, whole grains, low-fat dairy and heart-healthy fats make up the bulk of a healthy meal plan for weight loss while breastfeeding. Options for protein sources include skinless poultry, lean beef and egg whites. High-volume, low-calorie foods, such as popcorn and grapes, are snacks that will satisfy the urge to eat when mothers feel bored or ravenous. These foods are filling and provide plenty of vitamins, minerals and antioxidants to pass on to babies through breast milk.

Strategy

The Best Ways to Lose Weight After a C-Section

Breaking daily calorie allotments into several mini-meals during the day helps keep the metabolism revved and constantly supplements the milk supply. Eating every few hours also promotes more stable blood sugar levels, leading to even energy and temperament. Postnatal hormones already provide enough fuel for irritability, so mothers do not need extreme hunger to contribute as well. A well-stocked pantry that includes numerous healthy, convenience foods, such as whole-grain spaghetti and tomato sauce, deli turkey, whole-grain cereal and canned beans, discourages tired moms from giving in to the urge to go to the drive-through.

Warning

Restricting calorie intake during the first six weeks post partum could interfere with the establishment of a mother’s milk supply and ability to heal from childbirth. An occasional serving of fish is a smart, lean-protein choice. Because mercury may be passed through breast milk, breastfeeding mothers should limit the intake of those fish high in mercury, such as mackerel, swordfish and shark.

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Losing those pregnancy pounds might be at the front of your mind. But there’s something that’s even more important for your body after your baby arrives: eating foods that give you the energy to be the best mom you can be.

Routinely eating healthy foods throughout the day will maximize the little energy you probably have as a new mom. If you’re nursing, the quality of your breast milk stays pretty much the same no matter what you choose to eat. But there’s a catch: When you aren’t getting the needed nutrients from your diet, your body will provide them from your own stores. So make sure you get all the nutrients you and your baby need. It will benefit both of you.

Try to make these healthy foods a regular part of your diet.

Salmon

There’s no such thing as a perfect food. But salmon is pretty close to it when it comes to a nutritional powerhouse for new moms. Salmon, like other fatty fish, is loaded with a type of fat called DHA. DHA is crucial to the development of your baby’s nervous system. All breast milk contains DHA, but levels of it are higher in the milk of women who get more DHA from their diets.

The DHA in salmon may also help your mood. Studies suggest it may play a role in preventing postpartum depression.

One caution: The FDA recommends that breastfeeding women, women who are pregnant, and women who might get pregnant limit how much salmon they eat. The guidelines recommend an average of 12 ounces, or the equivalent of two main servings, per week. The reason is to limit the amount mercury your new child is exposed to.

The mercury level in salmon is considered low. Some other fish, such as swordfish or mackerel, have a high amount of mercury and should be avoided altogether. The 12 ounces are an average. Eating more in 1 week — such as having three servings instead of two — won’t hurt as long as you eat less the following week.

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Low-Fat Dairy Products

Whether you prefer yogurt, milk, or cheese, dairy products are an important part of healthy breastfeeding. Milk delivers a boost of bone-strengthening vitamin D. In addition to providing protein and B vitamins, dairy products are one of the best sources of calcium. If you’re breastfeeding, your milk is loaded with calcium to help your baby’s bones develop, so it’s important for you to eat enough calcium to meet your own needs. Try including at least three cups of dairy each day in your diet.

Lean Beef

Boost your energy as a new mom with iron-rich foods like lean beef. A lack of iron can drain your energy levels, making it hard for you to keep up with the demands of a newborn baby.

Nursing moms need to eat extra protein and vitamin B-12. Lean beef is an excellent source for both.

Legumes

Iron-rich beans, particularly dark-colored ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians. They’re a budget-friendly source of high quality, non-animal protein.

Blueberries

Breastfeeding moms should be sure to get two or more servings of fruit or juice each day. Blueberries are an excellent choice to help you meet your needs. These satisfying and yummy berries are filled with good-for-you vitamins and minerals, and they give you a healthy dose of carbohydrates to keep your energy levels high.

Brown Rice

You might be tempted to cut back on carbs to help lose the baby weight. Don’t. Losing weight too quickly may cause you to make less milk and leave you feeling sluggish. Mix healthy, whole-grain carbs like brown rice into your diet to keep your energy levels up. Foods like brown rice provide your body the calories it needs to make the best-quality milk for your baby.

Oranges

Portable and nutritious, oranges are a great food to boost energy. Oranges and other citrus fruits are excellent breastfeeding foods, since nursing moms need more vitamin C than pregnant women. Can’t find time to sit down for a snack? Sip on some orange juice as you go about your day — you’ll get the vitamin C benefit, and you can opt for calcium-fortified varieties to get even more out of your drink.

Continued

Eggs are a versatile way to meet your daily protein needs. Scramble a couple of eggs for breakfast, toss a hard-boiled egg or two on your lunchtime salad, or have an omelet and salad for dinner. Opt for DHA-fortified eggs to boost the level of this essential fatty acid in your milk.

Whole-Wheat Bread

Folic acid is crucial to your baby’s development in the early stages of pregnancy. But its importance doesn’t end there. Folic acid is an important nutrient in your breast milk that your baby needs for good health, and it’s crucial you eat enough for your own well-being, too. Enriched whole-grain breads and pastas are fortified with it, and also give you a healthy dose of fiber and iron.

Leafy Greens

Leafy green veggies like spinach, Swiss chard, and broccoli are filled with vitamin A, which is good for you and your baby. The benefits don’t stop there. They’re a good non-dairy source of calcium and contain vitamin C and iron. Green veggies are also filled with heart-healthy antioxidants and are low in calories.

Whole-Grain Cereal

After yet another sleepless night, one of the best foods to boost energy for new moms in the morning is a healthy breakfast of whole-grain cereal. Many cold cereals are fortified with essential vitamins and nutrients to help you meet your daily needs. Whip up a healthy, hot breakfast by stirring blueberries and skim milk into a delicious serving of oatmeal.

Water

Breastfeeding moms are especially at risk for energy-draining dehydration. To keep your energy levels and milk production up, make sure you stay well-hydrated. You can vary your options and meet some of your fluid requirements by drinking juice and milk. But be careful when it comes to caffeinated drinks like coffee or tea. Have no more than 2-3 cups a day, or switch to decaf. Caffeine enters your breast milk and can cause your baby to become irritable and sleep poorly.

Sources

Melinda Johnson, MS, RD, national spokeswoman, Academy of Nutrition and Dietetics, formerly the American Dietetic Association.

La Leche League International: “Cooking up healthy meal plans.”

American College of Nurse-Midwives; gotmom.org: “How Do Diet, Medications, and Alcohol Affect Breastfeeding?”

Goldberg, G. Journal of Family Health Care, 2005.

Alabama Cooperative Extension System: “Nutrition for the nursing mother.”

University of California, San Francisco Children’s Hospital: “Nutrition Tips for Breastfeeding Mothers.”

FDA: “What You Need to Know About Mercury in Fish and Shellfish.”

American Academy of Pediatrics: “Transfer of drugs and other chemicals into human milk.”

Ask Anne…

I’m a vegetarian, and I’m considering become a vegan. What effect will that have on breastfeeding?

Answer: Overall, diets that include more fruits and vegetables and less fat are healthier than those containing lots of meat and sugar, and moms who make a conscious choice to become vegetarians or vegans are more likely to be health conscious than those who eat lots of fast food.

While a nursing mom’s diet doesn’t have to be perfect, it is important to make sure that it isn’t so severely restricted that it affects her health.

The more foods that are eliminated from the diet, the more aware moms have to be of making sure that they get the basic nutrients they need.

Vegetarian diets tend to be bulky due to the amount of plant products, and this may cause them to have a low caloric density. A diet that is too low in calories will cause the body to use protein for energy, decreasing the amount of protein available to you and your baby.

The biggest concern for vegans is the lack of Vitamin B-12, and they may be low on folate and iron, all of which are found in animal products.

Vitamin B12 deficiency may develop in the breastfed infant by 2 – 6 months of age, but may not be clinically apparent until 6 – 12 months. Signs and symptoms of severe vitamin B12 deficiency in infants include vomiting, lethargy, anemia, failure to thrive, hypotonia (low muscle tone), and developmental delays.

These would be EXTREME and very unusual situations, but since B-12 is not found in plant foods, and since the high fiber in a diet made up only of plant foods may interfere with iron absorption, it makes sense for for vegan lactating moms to take vitamin B-12 supplements, in addition to making sure their diet contains plenty of iron, protein, and calcium.

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When you are breast-feeding, the food you eat can have a direct impact on the health of your baby. There is no need to eat a special diet while breast-feeding as long as you are consuming a varied diet made up of healthy foods. Aim to include meals with plenty of iron, calcium and protein, since these nutrients are especially important during breast-feeding. Your body also needs more iodine and vitamin C during nursing, so foods with these nutrients can help keep your levels high. Creating healthy, well-balanced dinners ensures that you get all of the nutrients you and your nursing infant need, and it is simple to put together meals that are both nutritious and tasty.

Fish Dinners

Fish is high in protein, iron and the brain-boosting omega-3 fatty acid DHA, so eating one or two meals per week based around fish can help boost levels of this powerful fat in your breast milk while also keeping protein and iron levels high. Grilled, baked, poached or broiled salmon contains high levels of DHA and can be served alongside sautéed spinach or steamed broccoli to increase your calcium, folate and vitamins C and A. Round out your meal with a serving of high-fiber whole grains, such as brown rice, pearled barley or a slice of artisan whole-grain bread. As a dessert, have a serving of vitamin C-rich fruit, such as strawberries, kiwi or cantaloupe. Because fish may contain the environmental contaminant mercury, limit your consumption to two 6-ounce servings per week while breast-feeding and continue to avoid high-mercury fish, such as tilefish, shark, king mackerel and swordfish, until after your child has weaned.

Lean-Meat Meals

Because it’s important for a breast-feeding mother to get sufficient protein, dinners based around lean meat make a great choice for most nights of the week. A 4-ounce serving of sliced chicken breast or pork can be paired with a medley of colorful vegetables, such as bell peppers, tomatoes and corn and wrapped in a whole-wheat tortilla with avocado slices, shredded cheese and salsa to create a Mexican-inspired dinner that satisfies your hunger while providing variety to your daily menu. Alternately, you can use lean ground beef and tomato sauce to create an Italian-style meat sauce that goes well with whole-grain pasta and an assortment of roasted or steamed vegetables on the side. Also include calcium-rich vegetables, such as broccoli and spinach, and have a glass of milk with your meal to further boost your calcium intake.

Vegetarian Options

Even if you aren’t a full-time vegetarian, including a few vegetarian dinners into your weekly meal plan can be a good way to boost your nutrient intake while breast-feeding. Bean-based meals, such as a vegetarian chili or beans-and-rice combination, provide healthy doses of protein and complex carbohydrates that you and your growing baby need. An Asian stir-fry made with tofu and vegetables is another vegetarian option suitable for a breast-feeding mother, and it can be prepared quickly using pre-cut vegetables, saving you valuable time. Beans, whole grains, asparagus, spinach and kale all contain high levels of iron, so include a few of these foods on days when you do not consume any meat. Drinking a glass of orange juice with your meal provides extra vitamin C, which not only boosts your levels of this nutrient but also helps your body absorb the iron found in non-meat sources. A side salad or soup made using sea vegetables, such as kelp, also provides extra iron and also contains high levels of iodine.

Considerations

You don’t have to get all of your nutrients at a single meal, so don’t worry about including every food group at dinner. Even a hastily put together peanut butter sandwich on whole-grain bread can be an acceptable dinner option if you find yourself dealing with a fussy newborn right around dinnertime. The important thing is to focus on making meals with quality ingredients, such as whole-grains instead of refined grains and lean meats instead of fatty cuts. You can add extra nutrients to your diet throughout the day by eating healthy snacks and preparing more elaborate, nutrient-rich meals when your baby is asleep or occupied with other family members.

I am pregnant and want my children to be vegan. Therefore, should I breast feed? Or is formula a better option so the baby is not eating animal products?

8 Answers

Breastfeed, at least until your baby gets

feeed ypu your baby SEMEN

Sorry but baby formula is made from cows milk. Last time I looked, cows were animals.

Nursing your baby is ALWAYS best, no matter what diet you are on.

good question and go vegan!

Breastfeeding is not incompatible with veganism.

The main principle of veganism is not wanting to use animals. Not for food, but also not for clothing, labour, entertainment etc. It’s about ethics, not about nutrients.

Of course breast milk is an animal product, but it’s not taken from an animal. It is freely given by the mother. That doesn’t violate vegan principles at all.

By the way, as far as I know there are no 100% vegan formulas. Even soy based formulas contain some animal derivatives.

If you’re serious about this and not just trying to start a silly debate, I recommend the book New Vegetarian Baby. It has a lot of solid information about how to plan a balanced vegetarian or vegan diet for very young children.

Your baby IS an animal product. What do you propose to do about THAT?

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You don’t need to eat anything special while you’re breastfeeding. But it’s a good idea for you, just like everyone else, to eat a healthy diet.

A healthy diet includes:

• at least 5 portions of a variety of fruit and vegetables a day, including fresh, frozen, tinned and dried fruit and vegetables, and no more than one 150ml glass of 100% unsweetened juice
• starchy foods, such as wholemeal bread, pasta, rice and potatoes
• plenty of fibre from wholemeal bread and pasta, breakfast cereals, rice, pulses such as beans and lentils, and fruit and vegetables – after having a baby, some women have bowel problems and constipation, and fibre helps with both of these
• protein, such as lean meat and chicken, fish, eggs, nuts, seeds, soya foods and pulses – at least 2 portions of fish a week is recommended, including some oily fish
• dairy foods, such as milk, cheese and yoghurt – these contain calcium and are a source of protein
• non-dairy sources of calcium suitable for vegans include tofu, brown bread, pulses and dried fruit
• drinking plenty of fluids – have a drink beside you when you settle down to breastfeed: water and skimmed or semi-skimmed milk are all good choices

Small amounts of what you’re eating and drinking can pass to your baby through your breast milk. If you think a food you’re eating is affecting your baby and they’re unsettled, talk to your GP or health visitor, or contact the National Breastfeeding Helpline on 0300 100 0212.

Vitamins and breastfeeding

Everyone, including pregnant and breastfeeding women, should consider taking a daily supplement containing 10mcg of vitamin D.

From late March/April to the end of September, the majority of people aged 5 years and above will probably get enough vitamin D from sunlight when they are outdoors. So you might choose not to take a vitamin D supplement during these months

You can get all the other vitamins and minerals you need by eating a varied and balanced diet.

Ask your GP or health visitor where to get vitamin D supplements. You may be able to get free vitamin supplements without a prescription if you’re eligible for Healthy Start.

You’re entitled to free NHS prescriptions for 12 months after your baby is born. You will need to show a valid maternity exemption certificate to prove your entitlement.

If you did not apply for a maternity exemption certificate while you were pregnant, you can still apply at any time in the 12 months after your baby is born.

Healthy snack ideas for breastfeeding mums

The following snacks are quick and simple to make, and will give you energy and strength:

• fresh fruit
• sandwiches filled with salad, grated cheese, mashed salmon or cold meat
• yoghurts and fromage frais
• hummus with bread or vegetable sticks
• ready-to-eat dried apricots, figs or prunes
• vegetable and bean soups
• fortified unsweetened breakfast cereals, muesli and other wholegrain cereals with milk
• milky drinks or a 150ml glass of 100% unsweetened fruit juice
• baked beans on toast or a baked potato

Healthy Start vouchers

You can get Healthy Start vouchers if you’re pregnant or have a young child under 4 and are getting certain benefits or tax credits, or you’re pregnant and under 18.

These can be spent on milk and fresh or frozen fruit and vegetables, or they can be put towards formula milk if you’re not breastfeeding.

You can’t use vouchers to buy fruit and veg with added fat, sugar and salt or flavourings, such as oven chips and seasoned stir fries. You can also get Healthy Start vouchers for free vitamin supplements.

For more information or an application leaflet, visit the Healthy Start website, or call the helpline on 0345 607 6823.

If you’re already receiving Healthy Start vouchers, ask your midwife or health visitor where you can exchange the vouchers for vitamins.

Eating fish while breastfeeding

Eating fish is good for your and your baby’s health, but while you are breastfeeding you should have no more than 2 portions of oily fish a week. A portion is around 140g.

Oily fish includes fresh mackerel, sardines, trout and salmon.

All adults should also eat no more than 1 portion a week of shark, swordfish or marlin.

Caffeine and breastfeeding

Caffeine can reach your baby through your breast milk and may keep them awake.

Caffeine occurs naturally in lots of foods and drinks, including coffee, tea and chocolate. It’s also added to some soft drinks and energy drinks, as well as some cold and flu remedies.

Caffeine is a stimulant and can make your baby restless. It’s a good idea for pregnant and breastfeeding women to restrict their caffeine intake to less than 200mg a day:

• 1 mug of filter coffee: 140mg
• 1 mug of instant coffee: 100mg
• 1 250ml can of energy drink: 80mg (larger cans may contain up to 160mg caffeine)
• 1 mug of tea: 75mg
• 1 50g plain chocolate bar: up to 50mg
• 1 cola drink (354mls): 40mg

Try decaffeinated tea and coffee, herbal teas, 100% fruit juice (but no more than one 150ml glass per day) or mineral water. Avoid energy drinks, which can be very high in caffeine.

Peanuts and breastfeeding

If you’d like to eat peanuts or foods containing peanuts, such as peanut butter, while breastfeeding, you can do so as part of a healthy, balanced diet (unless, of course, you are allergic to them).

There’s no clear evidence that eating peanuts while breastfeeding affects your baby’s chances of developing a peanut allergy. If you have any questions or concerns, you can talk to your GP, midwife or health visitor.

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Page last reviewed: 10 December 2018
Next review due: 10 December 2021

Affiliation

• 1 Department of Human Nutrition, Faculty of Health Science, Medical University of Warsaw, Poland.

• PMID: 27137830

Authors

Affiliation

• 1 Department of Human Nutrition, Faculty of Health Science, Medical University of Warsaw, Poland.

• PMID: 27137830

Abstract

Pregnant and breastfeeding women who eat vegetarian are a source of much controversy. This is the result of concern that eliminating some or all animal produce may lead to nutritional deficiencies and thus adversely affect the mother’s and child’s health. The American Dietetic Association’s position is that appropriately planned vegan, lacto-vegetarian and lacto-ovo-vegetarian diets ensure a normal course of pregnancy and lactation. However, in practice the balancing of such a diet can pose certain difficulties, especially for individuals without the necessary experience or knowledge about nutrition. Nutrients to which particular attention needs to be paid to ensure their sufficient supply include: protein (essential amino acids), Omega-3 essential fatty acids, iron and calcium as well as vitamins D and B(12). The proper adherence to recommendations can be attained with a varied diet containing suitable plant products compensating for the nutritional value of the eliminated animal products. Supplementation with vitamin D and vitamin B(12) is also necessary. Research shows that infants born to vegetarian mothers are born at term and have normal birth weight. There is an increased risk of hypospadias in boys. The main difference in the composition of vegetarian mothers’ milk compared to non-vegetarians’ is lower content of docosahexaenoic acid and higher content of Linoleic and α-Linolenic acid.

Keywords: lactation; nutrients; pregnancy; vegetarian diet.

Is it safe to eat a vegetarian diet in pregnancy?

Yes. As long as you eat a variety of healthy vegetarian foods and plan your diet to include key nutrients, you can get all the nourishment you and your baby need, whether you’re vegetarian or vegan. (Vegans do not eat any animal products including meat, fish, fowl, eggs, dairy, and honey.)

If you’re vegan, see our article on whether it’s safe to eat a vegan diet during pregnancy.

In some cases, you’ll need to rely on fortified foods or supplements to make sure you’re getting enough of what you need. Let your healthcare provider know about your diet at your preconception visit or your first prenatal visit. And always consult your doctor, midwife, or a dietitian before taking any supplements while you’re pregnant.

Along with a variety of fruit and vegetables (fresh, frozen, or canned) and whole grain products, you’ll want to make sure you eat foods or take supplements that provide the following nutrients important for a healthy pregnancy.

Protein

Eat several servings of protein-rich foods each day. Good sources of vegetarian protein include eggs, dairy products, legumes, soy foods, nuts, seeds, and nut butters.

Here are some ideas on how to work these foods into your diet:

• Add beans (such as kidney, black, or white), chickpeas, lentils, or tofu cubes to a salad
• Have a bean burrito
• Snack on a handful of almonds, walnuts, cashews, sunflower seeds, or roasted chickpeas
• Spread peanut or almond butter on whole grain bread or sliced apples
• Snack on yogurt or cottage cheese
• Slice up a hard-boiled egg

Your prenatal vitamin will likely provide some iron. But you’ll also need to eat several servings of a variety of iron-rich foods every day. Good sources include:

• Iron-fortified breakfast cereal
• Whole grain or enriched foods, such as bread and pasta
• Beans and other legumes
• Tofu, tempeh, and other soy-based foods
• Leafy greens, such as spinach, kale, and chard

Avoid having tea or coffee with your meals because these drinks contain tannins and polyphenols, which make it harder for your body to absorb iron from vegetables. Instead, have something that’s rich in vitamin C, such as orange juice, tomato sauce, or broccoli, to help your body absorb the iron.

You’ll have a blood test early in your pregnancy to check your iron level. If yours is low, your healthcare provider may recommend that you take an iron supplement.

Try to get several servings of zinc-rich foods every day. Many foods that provide iron – such as fortified breakfast cereals, beans, soy foods, and whole grains – also provide zinc. Other good sources of zinc for vegetarians include nuts, seeds, wheat germ, and cheese.

Calcium

Have several servings of a variety of calcium-rich foods every day. Good sources include:

• Milk, cheese, and yogurt
• Calcium-fortified almond or soy milk, fruit juice, and breakfast cereals
• White beans, blackstrap molasses, tahini, and calcium-set tofu. (To see if the tofu is calcium-set, check the list of ingredients for a calcium salt, such as calcium chloride or calcium sulfate.)
• Almonds or sesame seeds
• Certain green vegetables, including kale, collards, turnip greens, napa cabbage, broccoli, and bok choy. (Others, such as spinach, beet greens, and chard, contain calcium, but your body doesn’t absorb the calcium from these vegetables as well.)

Vitamin D

This vitamin helps your body absorb calcium. Cow’s milk and some types of orange juice, cereal, and plant milk are fortified with vitamin D. Many prenatal supplements include vitamin D. If yours doesn’t, you may want to consider taking a supplement.

Vitamin B12 plays an important role in your baby’s brain development. Eating several servings of dairy foods every day should provide you with enough, but if you are a vegetarian who limits or avoids dairy, you’ll need to eat foods fortified with vitamin B12. These may include soy and other plant milks, breakfast cereals, and nutritional yeast. (Check for fortification on the product label.)

If you don’t eat dairy or fortified foods every day, and your prenatal supplement doesn’t contain B12, you’ll need to take a separate vitamin B12 supplement.

Iodine

Iodine is also important for your baby’s brain development. Iodized salt, dried seaweed, cow’s milk, and yogurt are good vegetarian sources of iodine. If you don’t get a lot of these, check to make sure your prenatal vitamin contains iodine.

DHA is an omega-3 fatty acid that promotes the development of your unborn baby’s eyes and brain. It’s found in fish, fish oil, and algae. Because it can be very difficult to obtain DHA from non-fish sources, you may want to take an omega-3 supplement derived from algae and suitable for vegetarians.

NOTE: This article was reviewed by Reed Mangels, PhD, RD, LDN, adjunct associate professor in the nutrition department of the University of Massachusetts, Amherst.

Foster M et al. 2015. Vegetarian diets across the lifecycle: Impact on zinc intake and status. Advances in Food and Nutrition Research 74:93-131. [Accessed February 2017]

Gibson RA et al. 2011. Conversion of linoleic acid and alpha-linolenic acid to long-chain polyunsaturated fatty acids (LCPUFAs), with a focus on pregnancy, lactation and the first 2 years of life. Maternal & Child Nutrition 7(Suppl 2):17-26. [Accessed February 2017]

Mangels R et al. 2011. The Dietitian’s Guide to Vegetarian Diets. 3rd ed. Sudbury, MA: Jones & Bartlett Learning.

Published October 23, 2019

Reviewed September 2019

Well-planned vegetarian and vegan eating patterns can be healthful and appropriate for all stages of the lifecycle, including infants and toddlers.

Time and attention are necessary to help young children, vegetarian or not, get all the nutrients they need for normal growth and development.

For the first six months, breast milk is encouraged as the main source of nutrition. If breastfeeding is not possible or is stopped, use infant formula fortified with iron. Cow’s milk, soy milk, rice milk and homemade formulas are not appropriate for babies during the first year because they have the wrong ratio of protein, fat and carbohydrate. They also are missing important nutrients for health, growth and development.

Solid foods can be introduced in the same way as for non-vegetarian infants. Replace meat with well-cooked pureed beans or mashed tofu and soy or dairy yogurt and cheese.

Since breast milk is such a rich source of nutrients, vegan mothers may want to breast-feed for more than one year. After 12 months, vegan infants may be weaned with full-fat soy milk that is fortified with calcium and vitamins B12 and D. If a vegan or vegetarian baby is weaned from breast milk before 12 months, they should receive iron-fortified infant formula until they are 1 year old. Milk alternatives, such as soy, rice, almond, hemp, etc., are not recommended during the first year of life because they do not have the right amounts of nutrients.

Nutrients Needing Special Attention

When feeding vegetarian or vegan children, pay close attention to the following nutrients:

• Vitamin B12: Vegetarians can obtain B12 from milk products and eggs and fortified foods such as soy beverages, cereals and meat substitutes. Vegans, both breast-feeding moms and children, need a good source of B12 and may require a supplement in addition to fortified sources of this vitamin.
• Vitamin D: The American Academy of Pediatrics recommends all breast-fed infants receive 400 IU per day of supplemental vitamin D starting shortly after birth. This should continue until your child consumes the same amount of vitamin D from fortified milk: at least one quart per day of whole cow’s milk or full-fat soy milk. However, these milks should not be introduced before 12 months of age.
• Calcium: Breast- and formula-fed babies, as well as toddlers who consume milk and dairy foods, usually get plenty of additional calcium from foods including yogurt and cheese. For vegan toddlers, calcium-fortified foods and beverages or supplements may be necessary. See a registered dietitian nutritionist for advice.
• Iron: The iron content of breast milk is low, even if moms are eating well. Full-term infants are born with enough iron for 4 to 6 months. After this age, breastfed infants need an outside source, so ask your pediatrician about supplemental iron until solid foods are introduced. Other sources of iron include iron-fortified cereals and formulas, as well as mashed tofu and well-cooked pureed beans.
• Protein: Babies need plenty of protein for rapid growth during the first year. Both breast milk and infant formula supply protein. When solid foods are introduced, plant-based sources of protein include well-cooked pureed beans and mashed tofu. After 12 months of age, fortified full-fat soy milk is another option. Lacto-ovo toddlers can get protein from yogurt, cottage cheese and eggs.
• Dietary Fiber: Lots of fiber can fill up toddlers quickly. Provide frequent meals and snacks. Use some refined grains, such as fortified cereals, breads and pasta, or peel the skin on fruits and serve cooked instead of raw vegetables more often.

To help vegetarian children meet their energy and nutrient needs and to learn more about foods that may pose a choking hazard, consult a registered dietitian nutritionist.

A healthy mom = a healthy baby!

As a new parent, your focus will of course fall singularly on your baby. That doesn’t mean you should forget the big lesson from every pre-flight safety demo, though: You have to focus on your own health before you can help the health of others around you.

“It’s important that breastfeeding mothers take care of themselves by eating nutritious foods, staying hydrated, and resting when possible so they can have more energy and stay healthy,” says Michelle Ross, RD, LD, ALC, registered and licensed dietitian and advanced lactation consultant, and the program manager for Clinical Nutrition and Lactation at Nationwide Children’s Hospital.

Beyond giving you enough energy to change diapers and stay awake for those late-night cries, your body has some other magic to do during this special time.

“What’s extremely interesting about breast milk is that it is dynamic. Depending on what baby needs, the mother’s body is able to change the composition to meet their baby’s need,” Ross continues.

How can you maximize your own eating, so you can pass on good food to your baby? Here’s some advice from doctors, dietitians, and nurses about exactly how much and what to eat while breastfeeding.

How Much (More) to Eat

On average, breastfeeding moms should consume about 300 to 500 additional calories each day, compared to what was consumed prior to pregnancy.

Using the MyPlate food plan calculator, a slightly active 30-year-old mom who’s 140 pounds and 5-foot 4-inches would require around 2,200 calories per day if she’s only breastfeeding her baby. If she’s giving a mix of breast milk and formula around 2,000 calories per day are recommended.

Make those calories quality, suggests Jyothi Parapurath, MD, an ob-gyn at CareMount Medical in Carmel, New York. “Breastfeeding mothers should focus on building a healthy diet. They do need more calories than non-breastfeeding mothers,” she says.

What to Eat

Remember: What you feed yourself is what you’re feeding your little one. “To promote milk production, aim for a well-rounded diet rich in fruits, vegetables, whole grains, dairy, protein, and healthy fats,” says Lisa Lewis, MD, a pediatrician in Fort Worth, Texas. “Healthful foods ingested are passed directly from the mother to the breastfeeding baby.”

Take special note of the protein factor, Lewis says, since “studies have shown that increasing protein in the diet of a breastfeeding mother will increase the production of milk.”

In those categories, aim for variety and seek out the following options, when available. All include vitamins and nutrients (such as calcium, iron, omega-3s, potassium, vitamin A and vitamin C) that are recommended for expecting and breastfeeding moms.

• Carrots
• Leafy greens
• Tomatoes
• Sweet potatoes
• Winter squash

• Barley
• Fortified, low-sugar, whole-grain cereals
• Oats
• Quinoa
• Whole-wheat bread

• Fortified milk substitutes
• Milk
• Regular yogurt
• Greek yogurt
• Kefir

• Avocados
• Chia seeds
• Grape seed oil
• Nuts
• Olive oil

If you don’t eat meat generally, “take a multivitamin that includes Vitamin B12,” Parapurath says. B12 can be transferred through the placenta during gestation and the breast milk after delivery, and if mom doesn’t have enough and doesn’t supplement with fortified formula, baby can become deficient, too, Centers for Disease Control (CDC) experts claim.

Drink a glass of water each time you breastfeed or pump to keep your cells hydrated.

What to Avoid Eating

Certain “never eat while breastfeeding!” suggestions are simply old wives tales. Spicy dishes and gassy foods (such as broccoli or cauliflower) are often avoided, but are actually A-OK to enjoy, per Korean research. Caffeine only becomes problematic when consumed in large quantities — like five cups of coffee or more a day.

“Sometimes babies can react to certain foods because the taste of the breast milk changes,” says Kelley Baumgartel, PhD, RN, a registered nurse and an assistant professor at the School of Nursing at Duquesne University in Pittsburgh, Pennsylvania.

While baby noticing a different flavor isn’t necessarily bad, keep a keen eye on her reactions to common allergens such as dairy or wheat. Breathing issues, diarrhea, and skin irritation or changes are certainly worth speaking to your pediatrician about.

In general, “the list of foods to avoid for breastfeeding mothers is very similar to the list of foods that are shunned in pregnancy,” Lewis says.

It’s best to skip:

As always, though, these guidelines are no substitute for medical care. Chat about your diet and your baby’s diet with your doctor, and be sure to bring up any and all concerns with a professional.

What food is healthy for a 9-month-old?

A 9-month-old baby is growing rapidly, and complex brain development is taking place. A well-balanced, nutritional diet that fills their belly is critical at this time. According to the American Academy of Pediatrics, a 9-month-old should be eating a wide variety of foods. If your baby is eating cereal, make sure it’s fortified. This will provide the necessary nutrients that they need.

It’s great to include a rainbow of foods in your 9-month-old’s diet. Their food should be colorful, fresh, and tantalizing. Encourage them to try fruit, vegetables, whole grain products, and meats. Wait until they have turned one year before introducing honey, as it may contain botulism. Along the same lines, unpasteurized drinks or foods can contain E. coli and cause severe intestinal problems.

What solid foods can your baby eat?

Food for 9-month-olds can be tricky. Many babies at this age are ready to try eating food with their hands. Finger food should be small and soft enough to pick up easily and chew without risk of choking.

At this age, babies’ chewing abilities haven’t fully matured. They may not use their teeth yet, instead using their tongue to mash up their food. Some safe options for 9-month-old babies include:

• Soft fruits (e.g. bananas and peaches)
• Bread
• Dry cereal
• Avocado
• Scrambled eggs
• Cooked beans
• Peas
• Green beans
• Tofu
• Meat and fish
• Sweet potato
• Pasta

When offering 9-month-old babies food (especially finger food), size is important. Pieces should be large enough to pick up but small enough that your baby won’t choke. Try to aim for cubes about a third of an inch in size. This is just a little bit bigger than a standard pea.

Unhealthy foods for 9-month

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How much should a 9-month-old eat?

A 9-month-old’s feeding schedule is not much different than when they were first born. They are still on an on-demand schedule. This basically means that you have to look for signs indicating when they’re hungry and when they’re full. They might eat a different combination of solid foods, breast milk, and formula every day. It really depends on their mood.

How much formula is good for a 9-month-old?

Babies at 9 months old still require breast milk and/or formula every day as part of their regular diet. Breast milk and formula contain high levels of nutrients that are necessary for proper growth. Cow milk can be introduced when your baby gets a bit older.

Your baby should be eating at least 5 to 6 times per day to meet their nutritional requirements. As your baby begins to eat more solid foods, the amount of formula or breast milk needed will likely decrease in frequency and amount.

Sample feeding schedule for a 9-month-old baby

The American Academy of Pediatrics suggests the following feeding schedule for 9-month-old babies.

Breakfast

• ¼ – ½ cup cereal or mashed egg
• ¼ – ½ cup fruit, diced (if your child is self-feeding)
• 4–6 oz. formula or breast milk

Snack​

• 4–6 oz. breast milk, formula, or water
• ¼ cup diced cheese or cooked vegetables

Lunch

• ¼ – ½ cup yogurt, cottage cheese, or meat
• ¼ – ½ cup yellow or orange vegetables
• 4–6 oz. formula or breast milk

Snack

• One teething biscuit or cracker
• ¼ cup yogurt or diced fruit
• Water

Dinner

• ¼ cup diced poultry, meat, or tofu
• ¼ – ½ cup green vegetables
• ¼ cup noodles, pasta, rice, or potato
• ¼ cup fruit
• 4–6 oz. formula or breast milk

Before bedtime

• 6–8 oz. formula, breast milk, or water

Your 9-month-old baby’s nutritional needs aren’t much different from the nutrients that adults need too. Over the course of a day, offer your 9-month-old foods of different colors. Here are some colorful examples:

• Green — green beans, peas, spinach, zucchini, and asparagus
• Orange — cantaloupe and sweet potatoes
• Yellow — peppers, squash, and bananas
• Red, blue, and purple — beans, cooked tomatoes, red peppers, and smashed berries

These different foods can also be a great diet for new moms to follow when breastfeeding and trying to get back in shape after delivery. This is an exciting time for you and your baby. It’s fun to watch your baby explore new things, including textures and tastes.

Secondary navigation

Eating healthily during pregnancy is important for your own health and the health of your developing baby.

It’s important to eat a varied and balanced diet during pregnancy to provide enough nutrients for you and the development and growth of your baby.

Vegetarian and vegan mums-to-be need to make sure they get enough iron and vitamin B12, which are mainly found in meat and fish, and vitamin D.

Iron in your diet

Good sources of iron for vegetarians and vegans are:

• pulses
• dark green vegetables
• wholemeal bread
• eggs (for vegetarians who include them in their diet)
• fortified breakfast cereals (with added iron)
• dried fruit, such as apricots

Vitamin B12 in your diet

Good sources of vitamin B12 for vegetarians are:

• milk and cheese (choose lower fat varieties where possible)
• eggs

Good sources for vegetarians and vegans are:

• fortified breakfast cereals (choose lower sugar options where possible)
• fortified unsweetened soya drinks
• yeast extract, such as Marmite

As sources for vegans are limited, a vitamin B12 supplement may also be needed.

Vitamin D in your diet

Although we get vitamin D from sunlight, vegetarian food sources include:

• egg yolk
• foods fortified with vitamin D, including some breakfast cereals and most fat spreads
• dietary supplements

Because vitamin D is found only in a small number of foods, it might be difficult to get enough from foods that naturally contain vitamin D and fortified foods alone.

So all adults, including pregnant and breastfeeding women, should consider taking a daily supplement containing 10 micrograms of vitamin D, particularly during the winter months (October until the end of March).

Vegans will need to read the label to ensure that the vitamin D used in a product isn’t of animal origin.

From late March/early April until the end of September, most people should be able to get enough vitamin D from sunlight.

Calcium in your diet

If you’re a vegan, you also need to make sure you get enough calcium. This is because non-vegans get most of their calcium from dairy foods.

Good sources of calcium for vegans include:

• dark green leafy vegetables
• pulses
• fortified unsweetened soya, rice and oat drinks
• brown and white bread
• calcium-set tofu
• sesame seeds and tahini
• dried fruit

Talk to your midwife or doctor about how you can get all the nutrients you need for you and your baby.

Foods to avoid when pregnant

All pregnant women, regardless of their diet, are advised not to eat mould-ripened soft cheese (such as brie or camembert) and soft blue-veined cheese (such as roquefort or Danish blue).

These cheeses could contain listeria, which can cause miscarriage, stillbirth or serious illness in newborn babies.

If you’re pregnant, you shouldn’t eat pâté, including vegetarian pâté, which can also contain listeria.

Some vegetarian pâté contains raw eggs, which may carry a risk of salmonella infection.

You also shouldn’t eat raw or partially cooked hen eggs, unless they have the British Lion Code of Practice stamp.

Breastfeeding on a vegan diet

If you have been taking vitamin B12 and vitamin D supplements as part of your vegan diet, continue taking them while you’re breastfeeding.

You should be able to get all the other vitamins and minerals you need by eating a varied and balanced diet.

Vitamins for babies

From birth, breastfed babies should be given a daily supplement containing 8.5 to 10 micrograms (mcg) of vitamin D.

If you’re feeding your baby with more than 500ml (about a pint) of infant formula a day, they don’t need a vitamin D supplement because infant formula is fortified with vitamin D.

Daily vitamin A, C and D supplements are recommended for infants from the age of 6 months until 5 years of age (unless they’re having more than 500ml of infant formula a day).

In some areas, vitamin drops are available for free as part of the Healthy Start scheme. Check with your health visitor to see whether they’re available in your area.

A single-dose vitamin supplement containing the recommended daily intake of vitamins A, C and D is also available to buy from pharmacies.

Protection from illness and infection

Feeding your baby breast milk only until they’re around 6 months old will help protect them from illness and infection.

Babies who aren’t breastfed are more likely to get diarrhoea, vomiting and respiratory infections.

For mothers, breastfeeding decreases the risk of breast cancer and may also offer some protection against ovarian cancer.

Breast milk should continue to be given alongside an increasingly varied diet once your baby is introduced to solid foods.

For vegan mothers who aren’t breastfeeding, soya infant formula is the only alternative to cows’ milk formula.

Get advice from your midwife, health visitor or GP before using soya infant formula.

Breastfeeding support

Page last reviewed: 8 August 2018
Next review due: 8 August 2021

You’re no longer pregnant, but as a nursing mom, you still want to feast on foods that nourish your baby. Dig in with our primer on the best breastfeeding diet for a happy, healthy little one.

You are what you eat—and so is your baby. You may be searching for the best breastfeeding foods, but it’s important to know you don’t have to follow an impeccable diet to produce nutrient-rich breast milk. There’s also more good news: To manufacture Baby’s meals, your body burns about 500 calories a day. That translates into extra “breastfeeding calories” for you to enjoy, say, a small chunk of dark chocolate at 3 p.m. without gaining weight. No matter the number on the scale, though, it’s important to fuel your body with healthy, nutrient-rich items after giving birth.

Following the food pyramid ensures that you’ll get the right amount of nutritious foods. Each day you should aim for six or more servings of bread and cereal; three or more servings of vegetables; two or more servings of fruit; two to three servings of milk, yogurt, and other dairy; and two to three servings of meat, poultry, fish, eggs, and/or beans. You should use sweets and oils sparingly.

• RELATED:10 Things to Know About Breastfeeding

Nursing mothers should also maintain a regular eating schedule. You should never skip meals, even when dealing with a jam-packed busy schedule. Breakfast might seem like the one meal you just don’t have time for, but there are a few quick, healthy options: sprinkle berries on cereal or oatmeal, top a bagel with cottage cheese, add chopped peppers and carrots to your standard cream cheese bagel, or toss dried fruit and granola into nonfat yogurt. As for dinner, try whipping up healthy entrees in bulk to freeze the leftovers for later (think vegetable lasagnas and soups).

To keep up your energy, snacks are just as important as meals in a breastfeeding diet. Stock your pantry full of healthy, easy-to-eat, and prepared foods. High-fiber cereal, instant oatmeal, microwavable veggies, low-fat yogurt, bananas, and low-fat popcorn all make nutritious snacks. Another good idea: Keep smoothie ingredients around so you can whip up a filling, good-for-you mini meal. You may also decide to keep food items in your baby’s nursery. Some easy ones that don’t require two hands to eat: grapes, peanut butter and jelly sandwiches, and squeezable yogurt packs.

What to Eat When Breastfeeding

Folic Acid. This mineral is crucial for preventing birth defects early in pregnancy, but its powers continue through your baby’s infancy by encouraging growth. Folic acid is also a friend to your heart. Aim for 500 micrograms each day—slightly less than the 600 micrograms you needed during pregnancy. Try a fortified cereal; 1 cup of Special K and 1 cup of Kellogg’s All-Bran Original each has 400 micrograms of folic acid. At dinner, add 1 cup sautéed spinach (350 micrograms), black-eyed peas (350 micrograms), or asparagus (243 micrograms) to your plate.

Multivitamins. Speaking of folic acid, make sure you take a daily women’s multivitamin to get 400 micrograms of this mineral, as well as other nutrients you and your baby need, says Willow Jarosh, R.D., co-owner of C&J Nutrition, in New York City. It will keep you from stressing about a less-than-stellar day of eating. If another baby is in your future, switch back to a prenatal dose when you start trying to conceive or get that positive test. Talk to your OBGYN for more information.

• RELATED:Pregnancy Eating: What’s Safe, What’s Not

Calcium. If you don’t fill up on this mineral must, your body will “rob” your own bones to make sure there’s enough calcium in your breast milk to nourish your baby’s bones and nervous system. Start with breakfast to hit your daily 1,000-milligram goal: Pour 1 cup of skim milk (300 milligrams) over 1 cup of original Total cereal (1,000 milligrams), and you are more than done. Some other ideas for heavy hitters: Sip 1 cup of orange juice (150 milligrams), slide a 1-ounce slice of cheese (200 milligrams) into your turkey sandwich, snack on a creamy cup of fat-free yogurt (250 micrograms), and steam a cup of broccoli for dinner (156 milligrams). For insurance, take a 500-milligram calcium supplement (half your daily need).

Plenty of Liquid. It’s a myth that guzzling H2O boosts your milk supply, says Nancy Hurst, Ph.D., R.N., director of lactation services at Texas Children’s Hospital Pavilion for Women, in Houston. But it does help your body recover from the physical stress of childbirth and give you more energy. Sip water every time you nurse or pump; you’ll know you’re drinking enough if your urine is clear.

Fish. The more fish you eat, the more omega-3 fatty acids your breast milk will contain, and that’s crucial for the development of your infant’s eyes and brain,” says Lori Feldman-Winter, M.D., a pediatrician in Camden, New Jersey, and a spokeswoman for the American Academy of Pediatrics. Chowing down on these good fats is also good for you, staving off heart disease and cancer. A 6-ounce salmon filet packs an omega-3 punch (1.7 grams), and it’s a low-mercury swimmer. Tuna also contains omega-3s, making it ideal for a breastfeeding diet. The canned kind is lower in mercury than tuna steak (which you should limit to 6 ounces a week). Not a fish lover? Snack on a handful of walnuts (2.6 grams), add flaxseed to oatmeal, and use omega-3-fortified eggs for your morning scramble.

Lactation Foods. Oats, fennel, brewers yeast, and fenugreek (a common herb used in breastfeeding supplements) are considered foods to increase breast milk supply. Consider whipping up a batch of lactation cookies that contain several of these ingredient; Allrecipes has a delicious 4.5-star recipe with two of the milk-increasing foods (brewers yeast and oats). Alternately, you can buy lactation tea, which is an herbal supplement marketed toward nursing mothers. Many lactation tea options contain fenugreek or fennel, and they can be found at drugstores everywhere.

Harnoor Channi-Tiwary | Updated: September 12, 2017 23:04 IST

The nine month long trial a mother undergoes finally bears fruit when her child is born. The mother promises it all the nutrition and care, both inside and outside the womb. Once the baby enters the world it’s going to grow up in, it depends on its mother’s milk for all the nourishment. Breastfeeding is the closest bond a parent shares with their offspring. While breastfeeding, a mother needs to have the right diet so that the milk the baby gets, is filled with all the right nutrients.

Many new mothers struggle with breastfeeding. As momentous the occasion is, the arrival of a new born, it is also a difficult time for a mother. We spoke to experts for tips on the right diet for a breastfeeding mother. Here’s what they had to say:

1) The phase of lactation demands an additional 500kcal in the diet of a breastfeeding mother. Despite all the conflicting advice, breast feeding mothers are advised to consume a healthy diet with good proportions of proteins, vitamins, iron and calcium. Women can continue the healthy eating policy that they were following in pregnancy.

2) High protein content of foods such as whole grains, cereals, pulses, dried fruits, fresh fruits, vegetables, eggs and chicken is good for the mother and baby.

3) Aerated drinks and alcohol are not advised. Instead, switch to healthier options to stay hydrated such as fresh fruit juices, tender coconut, lassi and lime juice.

4) Since there is no proven link to think that certain foods may cause colic for the baby, mothers are advised to eat what suits them and avoid foods that don’t.

5) Traditionally, lactating women are given food laden with heavy portions of ghee. As there is no proof that this causes increase in breast milk production, a wise move would be to switch over to fresh fruits, milk, yoghurt and juices instead.

6) Also, women are advised to continue the supplements of iron and calcium in the postpartum period for up to 3 months.

7) Water isn’t technically food. But it ensures a regular supply of milk. It is advised to drink atleast 8 glasses of water a day. Breastfeeding mothers are advised to keep a bottle of water nearby, even if they are not thirsty, as they it is difficult to get up once they start nursing.

8) Oatmeal is very much in fashion these days among office goers. It is light and provides the right nutrition. Lactating mothers are advised to have oats as a part of their diet as it helps reduce cholesterol and regulate blood pressure. It’s also seen to increase the milk supply.

9) Garlic is a common thing found in the vegetable compartment of our fridge. Adding garlic to your food not only increases the deliciousness of your dish but also increases the milk supply.

10) Breastfeeding mothers have the right opportunity to bring out the Bugs Bunny in you. Carrots contain beta-carotene, which is great for lactating mothers. So grab the carrots and go all “What’s up doc”?”

A healthy balanced diet is essential to ensure that the mother gets her extra 500 kcal from nutrient-rich sources and they are not empty calories.

With inputs from: Dr. Sahana K, Consultant Obstetrician & Gynecologist, Medikoe and Dr. Bhavana Sharma, a registered OBGY doctor on Buzz4health.

During pregnancy many women eat much more than usual sometimes eating a bizarre mixture of foodstuffs at the one time. This is just your body’s way of storing up the nutrition you need so your baby can grow strong inside you as well to begin to produce the breast milk your baby will later need. But after the birth what you eat is even more important for your baby’s health.

After you give birth, good nutrition is even more vital than during your pregnancy. The quality of your breast milk depends on your diet and your diet also affects how quickly your body rebounds from childbirth. Medical experts recommend that a breastfeeding mother requires an additional 500 calories per day. Recently that recommendation has been amended; what you eat is far more important than your caloric intake.

So what foods should you be eating?

Only one vitamin is manufactured inside our body; vitamin 5. All other vitamins must be obtained from food. Vitamins are found in many foods—interestingly only one food contains all the vitamins necessary for healthy development: breast milk. No other food contains all the vitamins a person requires. Therefore the secret for a breastfeeding mother is to have a well balanced diet. Fruit and vegetables are the best source for vitamins. Eating 5 portions of fruit and vegetables per day will give you just about all the vitamins you need – you will get all the vitamin C you need, and one more portion will help provide the extra vitamin A and B you need when breastfeeding. Broccoli is a particularly good source of both vitamin C and A. Eating 5 portions of fruit and vegetables each day will also give your body most of the minerals and fiber it needs.

As stated above, vitamin D can be made in the body but our bodies need the sun to do this. In winter it is nearly impossible to manufacture vitamin D, therefore we need to get our vitamin from what we eat. Oily fish, margarine and dairy products are good sources of vitamin. Many health professionals recommend that breastfeeding women take a supplement of 10 microgram of vitamin D, especially if the mother rarely exposes her skin to the sun or if she doesn’t like foods rich in vitamin D.

As well as minerals it is important that a breastfeeding mother get her RDA of minerals such as Calcium, Zinc and Selenium. Calcium is well known as being important for the development of healthy bones—a lack of calcium can lead to osteoporosis in later life. Milk and other dairy products are a great source of calcium so try to drink milk every day. Milk is also a good source of vitamins B2 and B12. If you don’t like milk or are a vegan you can get calcium in other foods like sardines, calcium enriched soya milk, dried figs, tofu, white bread, almonds, spinach and tahini.

The following foods are rich in zinc: red meat, sardines, baked potatoes, cashew nuts, whole meal bread, lentils, hard cheese, peanuts and other fish like mackerel and prawns.

Free radicals are bad for our body. Reports suggest that free radicals are on the increase because of things like cigarette smock and car exhaust fumes. Selenium is an antioxidant that helps protect our cells from the action of free radicals. Fish, cheese and lentils are good sources of Selenium.

No special diet is really needed for a breastfeeding mother. All that is required is a well-balanced diet contain plenty of fresh fruit, vegetables, some dairy products and a little red meat. If you’re a vegan or vegetarian you can easily replace dairy products or meat with many fruit and vegetables. If you are in any doubt as to whether you are eating a healthy diet your first point of contact should be your doctor.

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Breast-feeding receives high grades for ensuring the best health and developmental outcomes for babies. It is a nutritionally demanding time for moms and babies alike, requiring more calories and nutrients than in the third trimester of pregnancy. Nutrient needs are increased during breast-feeding in order to meet the additional requirements for milk production. Moms who eat a balanced diet are setting the stage for lifelong, healthy eating patterns in their babies.

Avocado

Avocados are rich in monounsaturated fat, potassium and fiber. This healthy fat, especially for babies, is important for the absorption of the fat-soluble vitamins A, D, E and K; for proper growth; and for neurological development. With a balanced diet, breast milk is almost 50 percent fat.

Pumpkin Seeds

Pumpkin seeds, or pepitas, are a rich source of iron, protein and fiber. Iron is essential for proper nerve cell development and the specialization of certain brain cells. Both moms and babies need an adequate dietary intake of iron for developing blood supplies. Just 1 ounce of pumpkin seeds meets nearly half of the daily recommendation of iron for breast-feeding moms.

Sweet Potatoes

Sweet potatoes are a rich source of vitamin A, carotenoids and potassium. Vitamin A is important for vision, bone growth, immune function and cell specialization. Vitamin A stores at birth are very small, even if a mom’s intake during pregnancy was more than adequate. Babies are dependent on their mother’s dietary intake to get the vitamin A they require for proper growth and development. Breast-fed babies are very rarely deficient in vitamin A, as long as a mom’s diet is sufficient. Just one medium sweet potato meets nearly the entire daily recommendation of vitamin A for breast-feeding moms.

Yogurt

Rich in calcium, protein and probiotics, yogurt is a good go-to snack for breast-feeding moms. Calcium has functions throughout the body, from muscle contraction and nerve function to strengthening bones and teeth. Moms may lose 300 to 400 milligrams of calcium a day through breast milk, so it is important to eat a variety of calcium-rich foods throughout the day. Eight ounces of plain, low-fat yogurt contains more than 400 milligrams of calcium, nearly half of what is needed per day.

To increase absorption, pair calcium-rich foods with vitamin D-containing foods — such as salmon, tuna, sardines and fortified orange juice — and avoid eating them at the same time as spinach, beans, collards and sweet potatoes. These foods are high in iron, phytic and oxalic acids, which compete with calcium for absorption in the body.

Garbanzo Beans

Garbanzo beans, or chickpeas, are a rich source of vitamin B-6, protein and fiber. Vitamin B-6 is important for a baby’s cognitive development, immune function and hemoglobin production. A 1/2-cup serving of cooked chickpeas contains over half of the daily recommendation for breast-feeding moms.

Pregnancy

During pregnancy, women need more calories and essential nutrients for the normal development of the baby and for their own body. The baby needs a wide variety of foods in order to get the essential substances so that all tissues and organs develop properly.

Be aware: The folic acid which is fundamental for the baby, is needed starting with the very first days of formation, so it would be ideal to get folic acid prior to getting pregnant.

Women are anxious to get back in shape after childbirth but they should wait at least two months postpartum to go on a diet (the ideal would be to wait until your baby starts to eat solid food). A breast feeding mother should also get a balanced and adequate nutrition to ensure a optimum nutritive milk supply for her baby and to avoid her own body resource depletion.

A low-carbs diet determines a rapid weight loss, which is not advisable for a breastfeeding mother, at least not the loss resulting after Phase 1. The weight loss should be slower, the diet should contain more fruits and starchy vegetables.

Also, the first phase may induce ketosis and so far it hasn’t been established whether ketones are also present in the milk or not and what levels put the baby at risk. Pregnant and breastfeeding women may diet but they must maintain their carbs intake to the maintenance level, which is significantly higher than the weight-loss level.

The protein recommended in the diet is necessary for both mother and baby and so is fat.

The basic principles of the South Beach Diet of eating the right fats and carbs are recommendable for everyone. Choosing low glycemic foods including whole fruits and vegetables gives you the natural vitamins that are good for you and for your baby. Omega-3 oil (in fish) is particularly important for brain development in the fetus and may help prevent postpartum depression.

Breast Feeding

Dr.Arthur Agatston recommends a modification to the meal plans in South Beach diet breast feeding — three cups of 1% or fat-free milk should be added daily. South Beach diet pregnancy and breast feeding diet should start directly with Phase 2, as it is more liberal than Phase 1, but don’t expect to obtain a spectacular weight loss.

During Phase 2 you will eat all the foods recommended in Phase 1 and healthy carbs from foods such as whole grain breads, cereals, fruits, dairy products, vegetables and legumes.

To use sparingly: whole grain bagels and semi-sweet chocolate, among others.

To avoid: all unfavorable carbs such as white bread, cookies, dinner rolls, honey, and ice cream.

Ready to give your baby a vegan diet (except, you know—breast milk)? Here’s how to ensure your child thrives on a meat-free, dairy-free diet.

It’s no secret that veganism has been gaining popularity in recent years. In fact, a “palace insider” told Woman’s Day that Meghan Markle and Prince Harry may be planning to raise their baby vegan – much to the chagrin of Queen Elizabeth.

If you’ve been living a vegan lifestyle yourself, you’re probably excited to introduce your baby to a meat-free, dairy-free diet. The good news? It’s totally healthy for you and your baby. The Academy of Nutrition and Dietetics officially deemed a vegan diet healthy for both children and adults—though you’ll need to pay extra attention to your baby’s diet to ensure he gets exactly what he needs.

“You may be excluding more foods, but care needs to be taken that you don’t exclude the nutrients found in those foods,” says Dr. Keith Ayoob, a diet and lifestyle nutritionist and dietitian. “Vegan diets can be lower in calcium, vitamin D, and vitamin B12, as animal foods are the primary sources of these nutrients for omnivores. And with B12 especially, a fortified food source or a supplement will be necessary for most vegan children because B12 is only naturally present in animal foods.”

Just like with any other dietary restriction, it might take practice, trial and error, and patience to raise your baby vegan. Here’s how to get started.

Consider breastfeeding longer

Registered dietitian Kaleigh McMordie, MCN, RDN, LD recommends adding on more months to your breastfeeding cycle if you’ll be raising your baby vegan.

“Vegan infants may need to be breastfed longer than non-vegans since breast milk is such a great source of nutrients,” she says. “Wean your child to soy milk fortified with vitamins B12 and D to ensure he gets additional fortification in those key nutrients. Avoid other plant-based milks due to their lack of protein.” (Note that babies shouldn’t drink any milks—including plant-based—as a primary beverage before 12 months. Before that stick with breast milk or formula.)

And even when your baby reaches toddlerhood, registered dietitian Diana K. Rice recommends reading your almond, soy and coconut milk labels carefully.

“Keep in mind that vegan milk alternatives are not necessarily direct substitutes for cow’s milk. Many substitutes, including almond milk, do not have the same amount of protein as cow’s milk and many contain added sugar,” she says. “At the same time, remember that even omnivorous children do not require milk and can easily obtain the same nutrients it offers from other foods. So be sure to regularly offer sources of calcium and protein, including leafy green vegetables and beans.”

Know where the vegan diet may fall short

In addition to Vitamins B12 and D, vegetarian and vegan diets are at risk of deficiency in a few other key nutrients, including iron, zinc and Omega-3 fatty acids. To ensure that your baby gets enough of these key nutrients, you could give her a vitamin supplement, choose fortified cereals and juices, or look for plant-based alternatives.

For instance, to help your baby get the 11 mg of iron and 3 mg of zinc she needs each day, a fortified cereal would be a great bet—or consider tofu or beans like chickpeas and kidney beans, according to Jenna Helwig, author of Real Baby Food. Walnuts, flax seeds, kale and chia seeds all offer plant-based versions of Omega 3s, while fortified orange juice or soy milk—or a half-hour of sun exposure without sunscreen—helps with Vitamin D. Fortified cereals or supplements are the best vegan sources of Vitamin B12.

Consider consulting a nutritionist

If your pediatrician isn’t well versed on veganism, she might not be able to offer as much insight and guidance as you need when questions arise or your babe turns out to be a pickier eater than you expected. That’s why McMordie suggests making an investment in a nutritionist who can specifically tailor menus and vitamin and supplement plans, plus address all issues that pop up.

“A registered dietitian can help you plan nutritionally sound vegan meals for your child,” she says. “It will take more work and planning to provide an adequate diet for a vegan child but it is possible!”

Get creative with menus

As your baby begins to taste train, Rice recommends getting creative to help introduce your little one to a vegan lifestyle. “In the case of children—who are still developing their taste preferences and have specific nutrient needs as compared to adults—it might take more work on the parents’ part to make sure that they are offering and the child is consuming a variety of foods that will meet the child’s nutritional needs,” she explains.

This might mean making your own baby food at home to introduce a variety of spices and textures to your baby’s palate, and keeping in close contact with your pediatrician or nutritionist to ensure your baby gets the nutrients he needs.

“Your pediatrician should be aware of your child’s dietary restrictions so they can look for certain nutrient deficiencies, notably iron and vitamin B12,” Rice advises. “Such deficiencies should be uncommon if the diet is well-planned. If your pediatrician is closed-minded about the diet, I suggest finding another practitioner who is open to it as you want to be working with someone who will be helpful as you navigate this process.”

Try different types of protein

For babies who are just starting their vegan journey (and you know, eating solids for the first time!), make feeding more fun by incorporating different types of vegan protein.

“For vegan children, soy protein is one of the most protein-rich, vegan-friendly and versatile foods,” Dr. Ayoob says. “It’s not all about tofu either, so consider all the various forms of soy. Some forms look and taste similar to ground-meat alternative. There’s also tempeh, a fermented form of soy, and soy butter. Firm or soft tofu works very well in pasta sauce, where it just absorbs the flavor. It makes pasta and sauce have a better and more complete protein profile.”

Beans are also a great, protein-rich finger food. “Let younger children pick individual beans up with their hands to get familiar with them,” Dr. Ayoob says. “Canned beans are just fine and they’re convenient. Rinse them with water and you’ll remove about 40 percent of the sodium in canned beans.”

Maintain an open mind as baby grows

Your baby won’t be little forever—and growing kids tend to have a mind of their own when it comes to eating. For vegan parents, that may mean making peace with letting their child eat a non-vegan diet.

“Parents generally provide choices and guidance for children’s eating,” Grace Wong RD MSc, a pediatric dietitian, says. “At some point during a child’s life, he or she may wonder why she or he eats differently from others. As children grow, they would eventually assume more autonomy with their own eating. They may make their own food choices at a friend’s birthday party. Adolescents often eat with their peers in social settings.”

You’ve got time, but you may want to consider how you’ll respond if your child wants to make different food choices down the line.

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Vegetarian Diet: How to Get the Best Nutrition

A well-planned vegetarian diet is a healthy way to meet your nutritional needs. Find out what you need to know about a plant-based diet is necessary.

You may follow a vegetarian diet for cultural, religious or ethical reasons. Or you may eat a vegetarian diet to stay healthy and prevent health problems, such as cardiovascular disease. Whatever your reasons for choosing a vegetarian diet, this guide will help you make smart choices to ensure that you meet your daily nutritional needs.

Indeed, a well-planned vegetarian diet can meet the needs of people of all ages, including children, teenagers, and pregnant or breast-feeding women. The key is to be aware of your nutritional needs so that you plan a diet that meets them. If you aren’t sure how to create a vegetarian diet that’s right for you, talk with your doctor and a registered dietitian.

Vegetarian diet pyramid

A healthy diet takes planning, and a food pyramid can be a helpful tool. The vegetarian pyramid outlines food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.

If you’ve decided to adopt a vegetarian or vegan diet for yourself, you may be wondering if your dog should do the same. The truth is that dogs are omnivores, which means they get their nutrition from both plant and animal sources. We believe that most dogs do best eating a complete and balanced food made this. Here’s everything you need to know about whether a vegetarian dog food is right for your dog.

Vegetarian or vegan dog foods can be dangerous to your dog’s health if not formulated properly.

You may be tempted to make your dog a vegetarian or vegan dog food at home from scratch, but it can be very difficult to make a complete and balanced food with all the necessary nutritional elements. If your dog’s vegetarian dog food isn’t properly formulated by a qualified veterinary nutritionist, it can lead to nutritional deficiencies, which can have serious effects on your dog’s health.

If your dog needs a vegetarian dog food for health reasons, make sure it’s formulated by an expert in veterinary nutrition.

Some dogs have such severe food allergies that their veterinarian may recommend a special vegetarian dog food. That’s why Purina offers a specialized vegetarian option like our Pro Plan Veterinary Diets HA Hydrolyzed formula, which is made with alternative protein sources like soy. That way you know your dog is getting the complete and balanced nutrition he needs to thrive.

Want to learn more about what makes your dog an omnivore? Click here to learn about the scientific evidence that your dog has evolved to eat both plants and animals.

Published August 19, 2019

Reviewed June 2019

Breast-feeding requires extra nutrition, making healthy eating just as important post-pregnancy. Compared to women who are not, women who are exclusively breast-feeding use 400 to 500 calories daily to make the full amount of milk most babies need from birth to 6 months. Two-thirds of those calories should come from meals and snacks containing foods from all five food groups. The remaining calories come from the weight gained during pregnancy. While many women find breast-feeding helps them lose weight, weight loss varies among mothers depending on physical activity, the amount of weight gained during pregnancy and how much breast milk is produced.

A slow, gradual weight loss of 1 pound per week or 4 pounds per month is a safe goal for breast-feeding moms who want to return to their pre-pregnancy weight. Women who eat less than 1,800 calories per day may reduce the amount of milk their bodies make. Stress, anxiety and fatigue also can decrease milk production. Do yourself and your baby a favor — relax and sit down to eat three meals per day. Be sure to drink plenty of fluids and choose healthy snacks between meals. Moderate-intensity physical activity, such as brisk walking, also is good for you and will not reduce milk volume.

Choosing the Right Foods

Eating right while breast-feeding is not complicated and it does not need to be bland. Mothers from many cultures breast-feed successfully on a diet of widely varied foods. Follow these guidelines to reach a healthy weight while keeping your baby well-nourished.

• Eat a variety of foods from all five food groups. Visit ChooseMyPlate.gov to get a personalized eating plan for breast-feeding women.
• For protein, choose lean meat, skinless poultry, fish, shellfish, beans, eggs, nuts and seeds. Eat eight to 12 ounces per week of a variety of seafood from lower mercury sources. No more than 4 ounces per week of albacore (white) tuna, halibut and mahi mahi are recommended. Avoid fish with high mercury levels, such as shark, swordfish, king mackerel and tilefish.
• Eat colorful fruits and vegetables. Fill half your plate with vegetables and fruit at lunch and dinner, and include fruit and vegetables in snacks. Focus on whole fruits, so limit juice to 1 cup per day and make sure it’s 100-percent juice.
• Include three servings of low-fat or fat-free milk, yogurt or cheese each day. If you aren’t able to tolerate milk, try lactose-free milk or calcium-fortified soy milk.
• Choose whole-wheat bread, brown rice and whole-wheat pasta more often than refined grains.
• Use healthful oils, such as olive and canola oil, but in small amounts since they can amount to extra calories.
• Drink enough water and decaffeinated unsweetened beverages to quench your thirst. While you are breast-feeding, your need for fluids increases. Limit caffeine-containing beverages — including coffee, tea and soft drinks — to three or fewer 8-ounce cups a day.
• Make smart food choices that are low in “empty calories.” Empty calories are found in foods and beverages high in added sugars or solid fats including soft drinks, desserts, fried foods and fatty meats.
• Vitamin and mineral supplements cannot replace a healthy diet. Talk with your doctor before taking any vitamin or mineral supplements.

If you have special nutrition needs, consult a registered dietitian nutritionist for a customized eating plan.

A breastfeeding mother’s diet should include plenty of water and an adequate consumption of fruits, vegetables, whole grains, lean proteins and low-fat dairy sources.

Does it seem like your colicky infant is incapable of being soothed? Colic is defined as a thriving, healthy infant who has regular episodes of intense crying. The crying can last for several hours at a stretch, often in the evening. Colic will eventually run its course and most babies grow out of it by six to 12 weeks of age. Some people find eating a healthy diet while breastfeeding is beneficial to managing colic.

Colic seems to affect infants between the ages of about three to six weeks, but could last up to at least a year. There are many possible explanations as to why an infant may become colicky, but there is no known cause. Eating a healthy diet while breastfeeding is important for all mothers.

Michigan State University Extension suggests these healthy eating tips for breastfeeding women:

• Eating at least three meals a day with additional small snacks. Try to avoid skipping meals.
• Limit foods and drinks with caffeine. Examples include chocolate, coffee, tea and soft drinks.
• Drink plenty of water each day. If you are thirsty you are not drinking enough. Additional information on the about of fluids needed can be found online at Kids eat right.
• If using artificial sweeteners, check with a registered dietitian on how much can safely be consumed each day.
• Try to lose your baby weight slowly and avoid calorie restrictions.
• Some babies also may become fussy with the consumption of gas-producing foods (broccoli, cabbage, beans, etc.). If you notice this you may want to substitute other vegetables and lean proteins into your diet.
• Some foods may cause an allergy in an infant also, although this area needs additional research. The most common allergy-causing foods are cow’s milk, eggs, wheat and peanuts. If you notice an allergy you may want to reduce or eliminate these foods for a period of time.

The benefits of breastfeeding outweigh even the occasional fussiness. It is most important to consume a diet with plenty of water and an adequate consumption of fruits, vegetables, whole grains, lean proteins and low-fat dairy sources.

This article was published by Michigan State University Extension. For more information, visit To have a digest of information delivered straight to your email inbox, visit To contact an expert in your area, visit or call 888-MSUE4MI (888-678-3464).

Did you find this article useful?

A vegetarian is someone who does not eat meat. Some vegetarians, called vegans, do not eat any animal products, such as eggs or milk. If you are a vegetarian or vegan, you may need to take a dietary supplement, especially if you are pregnant or breastfeeding.

What is a healthy eating plan for women who are vegetarian?

A healthy eating pattern for women who are vegetarian is the same as for any woman. Because vegetarians eat mostly plant-based foods, they usually get more fiber-rich foods and low-cholesterol foods than non-vegetarians do. But women who are vegetarians still need to make sure they are eating healthy, which includes foods with calcium and protein.

Do women who are vegetarian need to take a dietary supplement?

Not always. You can get all the nutrients you need from a vegetarian eating plan by eating a variety of foods from all of the food groups. But you may need to take extra steps to get enough protein, iron, calcium, vitamin B-12, and zinc.

The extra steps you need to take depend on what type of vegetarian you are. For example, low-fat and fat-free milk and milk products are good sources of calcium, vitamin B-12, and complete protein. Eggs are a good source of vitamin B-12, choline, and complete protein. So if you don’t drink milk or eat eggs, you need to get these nutrients from other foods.

See a list of good sources of protein, iron, calcium, and more for vegetarians at ChooseMyPlate.gov.

Do vegetarians need more nutrients during pregnancy?

Yes. Just like all women, your body needs more of some nutrients, such as folic acid, during pregnancy to help your baby grow and develop. In general, though, choosing a variety of healthy foods from each of the food groups will help you get the nutrients you need during pregnancy. 1 Be sure to get enough protein, found in beans, nuts, nut butters, and eggs if you eat them. See the resources below for vegetarian sources of important nutrients for women.

Use the MyPlate Plan tool to find out how many calories you need based on your age, sex, height, weight, and physical activity level.

Did we answer your question about vegetarian eating?

For more information about vegetarian eating, call the OWH Helpline at 1-800-994-9662 or check out the following resources from other organizations:

• 10 Tips: Healthy eating for vegetarians (PDF – 500 KB) — Information from ChooseMyPlate.gov.
• Feeding Vegetarian and Vegan Infants and Toddlers — Information from the Academy of Nutrition and Dietetics.
• Food Sources of 5 Important Nutrients for Vegetarians — Information from the Academy of Nutrition and Dietetics.
• Lacto-Ovo Vegetarian Cuisine — Information from the National Heart, Lung, and Blood Institute.

Sources

1. U.S. Department of Agriculture. (2016). Tips for Pregnant Moms (PDF – 1 MB).

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Page last updated: March 14, 2019.

A vegetarian is someone who does not eat meat. Some vegetarians, called vegans, do not eat any animal products, such as eggs or milk. If you are a vegetarian or vegan, you may need to take a dietary supplement, especially if you are pregnant or breastfeeding.

What is a healthy eating plan for women who are vegetarian?

A healthy eating pattern for women who are vegetarian is the same as for any woman. Because vegetarians eat mostly plant-based foods, they usually get more fiber-rich foods and low-cholesterol foods than non-vegetarians do. But women who are vegetarians still need to make sure they are eating healthy, which includes foods with calcium and protein.

Do women who are vegetarian need to take a dietary supplement?

Not always. You can get all the nutrients you need from a vegetarian eating plan by eating a variety of foods from all of the food groups. But you may need to take extra steps to get enough protein, iron, calcium, vitamin B-12, and zinc.

The extra steps you need to take depend on what type of vegetarian you are. For example, low-fat and fat-free milk and milk products are good sources of calcium, vitamin B-12, and complete protein. Eggs are a good source of vitamin B-12, choline, and complete protein. So if you don’t drink milk or eat eggs, you need to get these nutrients from other foods.

See a list of good sources of protein, iron, calcium, and more for vegetarians at ChooseMyPlate.gov.

Do vegetarians need more nutrients during pregnancy?

Yes. Just like all women, your body needs more of some nutrients, such as folic acid, during pregnancy to help your baby grow and develop. In general, though, choosing a variety of healthy foods from each of the food groups will help you get the nutrients you need during pregnancy. 1 Be sure to get enough protein, found in beans, nuts, nut butters, and eggs if you eat them. See the resources below for vegetarian sources of important nutrients for women.

Use the MyPlate Plan tool to find out how many calories you need based on your age, sex, height, weight, and physical activity level.

Did we answer your question about vegetarian eating?

For more information about vegetarian eating, call the OWH Helpline at 1-800-994-9662 or check out the following resources from other organizations:

The risks of feeding vegan or vegetarian diets to your pet.

People make decisions about what to eat based on their beliefs and backgrounds, including health, political, environmental, cultural, or religious ideals. For some people, that carries over into what they choose to feed their dogs and cats. In one study, 100% of people who fed cats a vegetarian diet reported eating vegetarian diets themselves.

Amy Short from Brooklyn, N.Y., tells WebMD that she began feeding her domestic shorthaired cats, Olive and Georgia, a commercial vegan diet as 3-month-old kittens. “Because I am a vegan, I strive to live my life as compassionately as possible,” she says. “I had real dissonance with the idea (and brief practice) of buying animal-based food for my pet animals.”

Besides a little dental trouble for Georgia and springtime allergies for Olive, Short says the cats, which are now 8 years old, are “healthy, happy.”

Short says she hasn’t gotten much pushback from veterinarians, in part because she hasn’t told some of them about the cats’ vegan diet.

But feeding dogs and cats a no-meat diet is controversial and can be risky. Here’s what you need to know if you’re considering it.

Vegetarian Dog and Cat Food Warnings

Lew Olson, PhD, author of Raw and Natural Nutrition for Dogs, makes this analogy: “Trying to feed a cat a vegan diet would be like me feeding my horses meat. You’re taking a whole species of animal and trying to force it to eat something that it isn’t designed to handle.”

“For cats, it’s really inappropriate. It goes against their physiology and isn’t something I would recommend at all,” says Cailin Heinze, VMD, a board-certified veterinary nutritionist and assistant professor of nutrition at Tufts Cummings School of Veterinary Medicine.

“For dogs, certainly vegetarian and vegan diets can be done, but they need to be done very, very carefully. There is a lot of room for error, and these diets probably are not as appropriate as diets that contain at least some animal protein,” Heinze says.

Vegetarian Dog and Cat Food Risks

Dogs and cats process certain nutrients differently than people do. Here are two examples:

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Vitamins A and D: Dogs and cats cannot make vitamin D in their skin, so it needs to be in their diet. And the vitamin D needs to be D3, which comes from animal sources, not D2, which comes from plant-based sources. “People and dogs can use D2 to some extent, but cats really need D3,” Heinze says.

Taurine. Dogs can make taurine if provided the right building blocks through dietary protein. Cats cannot make their own taurine at all, so it is regarded as an essential amino acid in this species and must be present in adequate amounts in the diet. Both species can suffer taurine deficiencies.

Potential Problems

The risks of feeding dogs or cats vegetarian or vegan diet include:

• Inadequate total protein intake (less than the 25 grams per 1,000 calories recommended)
• Imbalance of the certain amino acids, such as taurine and L-carnitine (dogs and cats) or essential fatty acids arachidonic acid (cats only), in particular
• Deficiency in vitamins and minerals (such as B vitamins, calcium, phosphorus, and iron) that are obtained ideally, or only, through meat or other animal products

If allowed to continue long enough, these dietary problems can lead to serious and sometimes irreversible medical conditions. The one veterinarians mention most often is taurine-related dilated cardiomyopathy (enlarged heart with weak contractions and poor pumping ability). Low taurine can also lead to reproductive failures, growth failures, and eye problems.

“We did see a case of a cat that almost died as a result of taurine deficiency,” says Jennifer Larsen, DVM, PhD, board-certified veterinary nutritionist and assistant professor of clinical nutrition at the University of California, Davis veterinary school. “The owners were feeding a vegan cat kibble, so a commercially available vegan diet, and they were mixing that diet with cooked chicken breast, for some reason, but it was not enough taurine for the cat, obviously, and it resulted in a near-death experience for this animal.”

“I can tell you the people who almost killed their cat felt incredibly guilty and incredibly angry, as you can imagine,” Larsen tells WebMD. “They were not feeding that diet to be malicious or to harm their cat, but that’s what happened.”

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Dos and Don’ts

If you are considering a vegan or vegetarian diet for your dog or cat, “there is a lot to think about,” Larsen says. “It isn’t something to be taken lightly.”

Here are four guidelines to follow:

1. Never feed vegetarian or vegan diets to puppies and kittens or to dogs and cats you plan to breed.
2. Only consider or feed commercial diets that have gone through feeding trials and meets the requirements for AAFCO (Association of American Feed Control Officials) compliance.
3. Consult with a veterinary nutritionist who can analyze your commercial or homemade vegetarian pet diet and make recommendations for additional health safeguards.
4. Schedule more frequent wellness exams, including blood work, with your family veterinarian — at least twice a year, even for young pets eating vegetarian diets.

Specialty Veterinary Diets

In some medical cases, veterinarians use specially formulated pet foods only available by prescription that are made from nonmeat protein sources (egg or soy, for example) either to diagnose or treat these conditions:

• Food allergies
• Liver disease
• Bladder stones

Veterinarians typically use these foods — which have been developed, tested, and made by large pet food companies — while they closely supervise the pet’s overall health and specific conditions.

Vegetarian Pet Diets and Supplements

To make up for imbalances or deficiency in a pet’s diet, people who choose to feed dogs and cats vegetarian or vegan diets often turn to nutritional supplements.

“Experimentally, there are ways to get around it,” Heinze says, “but you’re adding a lot of chemically synthesized nutrients to replace what would normally be in an appropriate diet.”

Pet Food Ethics and Pet Selection

Pet care professionals who warn against vegetarian diets for dogs and cats empathize with pet owners’ concerns that lead to these decisions. But there are options other than species-inappropriate diets for dogs or cats.

“People do this to make themselves happy,” says Olson, who worked in psychotherapy before changing careers in the early 1990s. “It’s not about the animal. When people tell me they want to feed a vegan diet, I say, ‘Get a goat, get a rabbit.’”

Sources

Michel, K. Veterinary Clinics of North America: Small Animal Practice, November 2006; vol 36: pp 1269-1281, vi-vii.

Wakefield, L. Journal of the American Veterinary Medical Association, July 1, 2006; vol 229: pp 70-73.

Cailin Heinze, VMD, assistant professor of nutrition, Tufts Cummings School of Veterinary Medicine, Grafton, Mass.

Jennifer Larsen, DVM, PhD, assistant professor of clinical nutrition, University of California, Davis.

Lew Olson, PhD, MSW, author, Raw and Natural Nutrition for Dogs, Magnolia, Texas.