Nutritional Requirements for the Breastfeeding Mom
As with pregnancy, it is vital that a mother eat a healthy, well-balanced diet to ensure that she gets all of the nutrients she needs for successful breastfeeding. The mother's diet needs to fulfill her own nutritional needs as well as additional needs, which increase during breastfeeding. At this time your body's first priority is milk production, and if you lack the right type of nourishment in your diet, your personal needs may not be met.
Women who were obese prior to pregnancy or who gained excessive weight during pregnancy may not require the full 500 extra calories per day. Your doctor can help to calculate the amount of additional calories you may need during breastfeeding.
Calorie Needs
Your body's fuel supply for milk production comes from two main sources: extra calories, or energy, from foods you eat and energy stored as body fat during pregnancy. For your body to produce breast milk, it uses about 100 to 150 calories a day from fat that your body naturally stored during pregnancy. That is why breastfeeding moms often lose pregnancy weight more quickly. In addition, you also need to eat about 500 extra calories per day (or 500 calories more than your maintenance calorie level) during breastfeeding. In general, consuming 500 extra calories per day than before pregnancy will meet your energy needs for breast milk production.
Figuring on light to moderate activity, on average a woman needs about 2,700 calories per day. You need more calories if you are a teenager or more active. You can easily get these extra calories by eating nutritious foods from all of the food groups in the Food Guide Pyramid. The following number of servings from the Food Guide Pyramid would provide about 2,700 calories:
10 servings from the bread, cereal, rice, and pasta group (choose whole grains and whole-wheat products more often)
4 servings from the vegetable group
4 servings from the fruit group
3–4 servings of dairy (choose nonfat or low-fat dairy products). Teens should shoot for 4 servings per day
2 servings (6–7 ounces) from the meat, poultry, fish, dry beans, eggs, and nut group (choose leaner meats more often as well as occasionally choose nonmeat selections such as legumes, nuts, or seeds)
Use fats and sweets sparingly
Once breastfeeding is well established, a mother can reduce the number of excess calories modestly. This will increase the rate the body uses stored fat without an adverse impact on breast-milk production. Be cautious not to cut calories drastically during breastfeeding, which can reduce daily milk production.
How to Fuel Your Body
While you are breastfeeding, it is still important to remember that you are still eating for two. You need to continue the healthy diet you followed during pregnancy through breastfeeding and beyond. Not only is it important to get extra calories, but those extra calories need to come from healthy foods. Eating a healthy, well-balanced diet will ensure you are getting the carbohydrates, protein, and healthy fats you need for breastfeeding. Focus on fueling your body with whole-grain starches, fresh fruits and vegetables, and lean protein foods that will provide plenty of protein, calcium, and iron. Simply adding empty calories to increase your caloric intake, such as with sugary or high-fat foods, is not going to be advantageous to you or your baby. Eating a variety of foods is important because this way, you can be sure to obtain different nutrients. Eating in moderation is the key, not too much of any one food or item.
Rapid weight loss and cutting calories too low can pose a danger to your baby. Since milk production requires extra calorie expenditure, even increasing your caloric level by 500 calories will allow for a safe amount of weight loss. Losing weight gradually through a healthy, well-balanced diet and regular exercise is the safest route.
