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The nutrition requirements for breastfeeding are similar to that of pregnancy, and women are recommended to continue their pregnancy diets. However, a breastfeeding mother needs 200 more calories per day than during pregnancy, and the calories must come from nutritious foods. Breastfeeding women usually lose 1 to 4 pounds per month without restricting their calorie intake. Proper intake of calcium while breastfeeding prevents anemia and helps in the growth of mother and baby.
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Nutrition Tips for Breastfeeding Mothers The nutrition requirements for breastfeeding are similar to that of pregnancy, and women are recommended to continue their pregnancy diets. However, a breastfeeding mother needs 200 more calories per day than during pregnancy, and the calories must come from nutritious foods. Breastfeeding women usually lose 1 to 4 pounds per month without restricting their calorie intake. Proper intake of calcium while breastfeeding prevents anemia and helps in the growth of mother and baby. Protein Needs While breastfeeding, mothers are recommended to eat two to three servings of protein each day. A serving equals 3 to 4 ounces of meat, fish, or poultry. Good sources of protein include: Meat Poultry Seafood Eggs Cheese Milk and yogurt Cottage cheese Tofu Dried beans ● ● ● ● ● ● ● ● ● Calcium Needs
The suggested daily intake of calcium while breastfeeding is 1,300 milligrams per day. Reading nutrition labels can help ensure that you are getting enough calcium. For example, one cup of milk or yogurt contains 300 milligrams of calcium. The best sources of calcium are: Milk Yogurt Hard cheeses Calcium-fortified orange juice Calcium-fortified tofu ● ● ● ● ● Please see Calcium Content of Foods and Getting Enough Calcium for more information. Iron Needs Iron is also essential for breastfeeding mothers. If you are 18 years of age or younger, you should take 10 milligrams of iron per day. For those over 19, the suggested daily intake is 9 milligrams. Good sources of iron and calcium while breastfeeding include: Meat Poultry Seafood Dried beans Dried fruit Egg yolks ● ● ● ● ● ● As mentioned above, breastfeeding mums must avoid the meat of sharks, swordfish, king mackerel, or tilefish because of their high mercury content. Multivitamins Breastfeeding mothers need to take daily multivitamins that contain 100 percent of the recommended dietary allowance (RDA). If you wish, you can continue to take your prenatal vitamins or mineral supplements – however, these supplements contain much more iron than needed for breastfeeding. If you have problems with constipation or an upset stomach, switch to a general multivitamin that contains 100 percent of the recommended dietary allowance (RDA) – taking supplements rich in calcium while breastfeeding can be an immunity booster for you and your baby. Water Needs While breastfeeding, you should drink at least 8 cups of water each day; have a glass of water each time you nurse your baby. In addition to water, other suitable liquids to keep yourself hydrated are juice, milk, broths, herb teas, and soups. Exercise and exposure to high temperatures will increase your need for liquids. Therefore, if you are active or if the weather is warm, make sure you keep hydrated and increase your daily water intake. Other Tips Limit high-ca?eine foods and beverages, such as co?ee, tea, and some sodas. It is good to limit your intake of highly ca?einated foods and drinks to 8 ounces a day. Avoid alcohol, cigarettes, and street drugs. Also, you mustn't use any medications that are not approved by your health care provider, even those available over the counter. Proper intake of calcium while breastfeeding is also essential for the better growth of the baby. Also, you can talk to your doctor if you have any special condition before taking any supplements.
