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-caffeine foods and beverages, such as coffee, tea, and some sodas. It is good to limit your intake of highly caffeinated 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.
One in every three mothers cease breastfeeding due to pain or infection.
Breastfeeding helps to create a strong emotional and psychological bond between mother and baby.
Exercise is an important part of their life for many breastfeeding mothers.
Exercise assists in the wellbeing of mothers in so any ways, including, improved heart health and general fitness, improved mental wellbeing and energy levels, assist with weight control, reduce stress level and assist with treatment of post-natal depression.Read more
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