Nutrition Tips for Breastfeeding Moms
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As a newly nursing mama, I know how hard it is to put your nutrition at the top of the list. Changing diapers, keeping up with laundry, and sneaking in a few naps tend to come way before making sure you eat enough veggies. However, when nursing a new babe, your nutrition is also your baby's nutrition. And there is no doubt that breast milk is like super food for your baby. It may even make them smarter and behave better.
How Much Should I Be Eating?
Postpartum nutrition is just as important as your pregnancy nutrition. Eating right post-baby can keep your energy up, replenish your stressed body with nutrients, and promote weight loss. A nursing mom should be eating about 300-400 extra calories per day. This is equivalent to a bowl of cereal or a half turkey sandwich. Extra protein is also needed. Nursing women need 0.50 grams of protein per pound of body weight including an additional 25 grams per day. That is equal to about 101 grams of protein for a woman weighing 130 pounds.
Also, make sure to stock up on fresh fruits and veggies, low-fat dairy like yogurt and cheese, and complex carbohydrates. These fresh foods will give you the variety you need to ensure healthy breastmilk for your baby.
What Supplements Should I Take?
Prenatal Vitamins - Since you probably have some left over from pregnancy, continue to take your prenatal vitamins while breastfeeidng. The extra nutrients like calcium and folate will support your needs while nursing. Check out my article on what to look out for in prenatal vitamins.
DHA - Babies need DHA for proper brain and vision development. So unless you are eating fish or fortified eggs every day, a nursing mom needs about 200-300 mg per day.
Vitamin D - Vitamin D is responsible for keeping baby's bones strong and preventing rickets. Unfortunately, breast milk does not have enough vitamin D for baby's needs. Your baby can produce vitamin D from sunlight, but it is unlikely your baby will be spending enough time in the sun. Therefore, the American Academy of Pediatrics recommends 400 IU of vitamin D per day.
What To Avoid During Breastfeeding
Alcohol - It is so unfair, right? After 9 long months of avoiding alcohol, I remember how much I really wanted a beer. But, babies livers are immature and cannot process alcohol like we can. Alcohol does get into the breast milk and can decrease the amount of milk baby consumes and decrease milk supply. It can also hinder their sleep. So if you want a glass of wine, use moderation (1-2 drinks per week), and take precautions. (Drinking with/in front of kids is a whole other discussion). Feed baby when you feel neurologically normal (usually 2-3 hours).
Caffeine - Caffeine is considered safe during breastfeeding, however young infants (under 6 months) may be sensitive to it, especially if it was completely avoided during pregnancy. If your baby is sensitive to caffeine, she will be alert, wide-eyed, fussy, and may not sleep for long. Consider decreasing the amount of caffeine you drink for a few weeks until baby is older. The amount of caffeine that may bother baby is 750mL (about 5 cups of coffee).
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