Healthy Dieting for Breastfeeding Mothers

After a woman has given birth, there will be extra pounds that
are left on her body that had been accumulated during the
pregnancy. Many wish to return to their pre-baby weight and
shape, as soon as possible, but if you are a breastfeeding mom,
you will need to think about what is best for you and for your
newborn.

But there is good news for breastfeeding mothers. According to
the LLLI’s Breastfeeding Answer Book, 3rd Edition, 2003, it
states that breastfeeding mothers tend to lose more weight when
their babies are three to six months old than mothers who have
formula-fed their babies. Another study stated that
breastfeeding mothers at one month postpartum had slimmer hips
and weighed less than women whose babies received only formula.

Some of the calories required in a new moms’ diet is meant for
breast milk production. This comes from the body fat reserves
that have been accumulated during the pregnancy. New mothers
will still need additional calories beyond their pre-pregnancy
intake to provide enough energy through the breast milk they
give to their children. As soon as you wean your baby, your
calorie needs will gradually return to pre-pregnancy levels.

According to the Department of Health, it is suggested the
following amounts of extra calories: Up to one month: 450
calories Up to two months: 530 calories Up to three months: 570
calories

There have been other studies which suggest that new mothers
only need an extra 300-400 calories per day during the first
three months.

Healthy Diet for Breastfeeding Mothers

Breastfeeding mothers should eat foods that will provide high
levels of protein, calcium and iron. They should also drink
plenty of fluids, especially water. They should have as many as
8 to 12 glasses of water per day. This will also aid in milk
production. Below you will find some of the components that will
make up a healthy diet for a new mother:

Whole Grains Whole Grain Cereals Fresh Fruits Fresh Vegetables
Yogurt Low-Fat Fruit Shake Sandwiches with Whole Wheat Bread
Leafy Greens Canned Salmon Caned Tuna Cheese Hummus Potatoes
Baked Beans In regards to breastfeeding, you should know that
what you eat will also affect your baby after they are born,
which comes from the breast milk. You should pay attention for
reactions in your baby when you eat certain food items, such as
hot salsa, garlic chicken, curry, as well as coffee. Other
things to avoid include broccoli, cabbage, onions and Brussels
sprouts, which causes colic.

As far as dieting while breastfeeding is concerned, a new
mother should strive to lose weight gradually by eating a
healthy, low-fat diet combined with moderate exercise. Rapid
weight loss can cause problems with your baby because of the
release of toxins into the system, which are normally store
within body fat. These toxins can contaminate your breast milk.

Some books to consider looking into when you want to know more
on the subject include:

Eat Well, Lose Weight While Breastfeeding : Complete Nutrition
Book for Nursing Mothers, Including a Healthy Guide to Weight
Loss Your Doctor Promise by Eileen Behan

The Nursing Mother’s Herbal (The Human Body Library) by Sheila
Humphrey

Nursing Mother, Working Mother : The Essential Guide for
Breastfeeding and Staying Close to Your Baby After You Return to
Work by Gale Pryor

The Nursing Mother’s Companion by Kathleen Huggins

The Nursing Mother’s Problem Solver by William Sears

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