A breastfeeding mom is eating for two. In order for a breastfeeding mother to keep her supply of breast milk, she must follow a well-balanced diet. She also must get adequate rest and drink enough fluid. It is very important for her to meet all the nutritional needs of a well-balanced diet.
Nutritional Suggestions for a Breastfeeding Mother
Do not skip meals. Eating too little can decrease the amount of breast milk produced. Avoid alcohol and tobacco while breastfeeding. Alcohol passes directly into breast milk after one hour and nicotine passes directly into the breast milk. A nursing mom should have 1,000 milligrams per day of calcium. This is also the amount recommended for pregnant women and women between the ages of 18 and 50. It is best to get calcium through food and not vitamin supplements due to better absorption.
Some examples of foods to eat with calcium include yogurt, low-fat cottage cheese, collard greens, oranges, and unprocessed cheese. Other tips include drinking 2.5-3quarts or twelve 8-once glasses of water per day, however, do not over drink. Drinking too much water can decrease milk production. Pour an 8oz glass of water each time the baby nurses.
Nutritional Calorie Intake for Breastfeeding Mothers
Daily calorie intake should be 2,700 to produce adequate amounts of milk and snacking should consist of proteins and Vitamin B foods. A breastfeeding mother needs about 500 extra calories a day. Eat small meals throughout the day instead of big meals. Focus on foods with unsaturated fats. Speak to a healthcare provider for any questions.
Breastfeeding mothers should continue taking a prenatal vitamin supplement which includes folic acid. It is suggested that breastfeeding mothers have 500 mcg per day of folic acid. Foods such as asparagus, cabbage, and spinach all contain folic acid. Breastfeeding mothers have been shown to be low in calcium, zinc, and vitamins B6, D, E, and folic acid. This is from not eating correctly while breastfeeding.
Try to keep up a healthy weight while breastfeeding. A weight-loss program is not recommended while breastfeeding. Not eating healthy can cause fatigue and to be more susceptible to illness.
Follow these tips, such as, eating foods rich in folic acid, drinking enough fluids, and taking prenatal vitamins and seek the help from a lactation consultant if additional help is needed for nutrition while breastfeeding. Remember, good nutrition makes good breast milk and breast milk is the best food a mother can give her baby.
Sources:
La Leche League International. Maternal Nutrition During Breastfeeding (accessed May 6, 2010).
McKinley Health Center. Healthy Eating for Pregnancy and Lactation (accessed May 6, 2010).
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