Breast-feeding requires extra nutrition, making healthy eating just as important post-pregnancy. Women who are breast-feeding use about 500 calories daily to make the full amount of milk most babies need from birth to 6 months. Two-thirds of those calories should come from meals and snacks containing foods from all five food groups. The remaining calories come from the weight gained during pregnancy. While many women find breast-feeding helps them lose weight, weight loss varies among mothers depending on physical activity, the amount of weight gained during pregnancy and how much breast milk is produced.
A slow, gradual weight loss of 1 pound per week or 4 pounds per month is a safe goal for breast-feeding moms who want to return to their pre-pregnancy weight. Women who eat less than 1,800 calories per day may reduce the amount of milk their bodies make. Stress, anxiety and fatigue can also decrease milk production. Do yourself and your baby a favor — relax and sit down to eat three meals per day. Be sure to drink plenty of fluids and choose healthy snacks between meals. Moderate physical activity, such as walking, is also good for you and will not reduce milk volume.
Eating right while breast-feeding is not complicated and it does not need to be bland. Mothers from many cultures breast-feed successfully on a diet of widely varied foods. Follow these guidelines to reach a healthy weight while keeping your baby well-nourished.
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