Diet Advice For Breastfeeding Moms

Jan 31, 2012 No Comments by

Mom and baby – caring for you two

If you think that having delivered your little peanut means you can hop off the good-nutrition bandwagon, think again. Even if you aren’t breast-feeding, you need a healthy diet to help repair your battered body- and if you are, it’s even more important to eat right. After all, don’t you want to make the best milk possible for your baby? Here’s a look at the latest nutrition guidelines for nursing moms from the U.S. Department of Agriculture (USDA) and the Family and Consumer Sciences division of The Ohio State University:

healthy eating during breastfeeding

healthy eating during breastfeeding

1. Go Easy On The Weight Loss

Thought weight loss may be rapid in the first few weeks as your body sheds the fluids and other artifacts of pregnancy, it’s important that you not continue to lose too rapidly. Aim for 2 to 4 pounds per month after the first month; anything more may put your milk supply at risk.

2. Load Up On Water

Milk production requires ample fluids, so be sure to drink, drink, drink. While experts used to suggest a minimum of eight 8-ounce glasses a day, the more current thinking is that nursing moms should drink enough that they’re never thirsty (it’s called “drinking to thirst”), then a bit more. Having trouble staying on top of it? Try drinking one full glass every time you nurse.

3. Eat Often

Aim for five or six small meals and snacks throughout the day, rather than three large ones. Doing so will help keep your appetite in check and give you energy throughout the day.

4. Choose “Smart” Fish

The same rule applies while nursing as during pregnancy: Avoid high-mercury seafood such as king mackerel, shark, swordfish and tile fish. Some experts are adding albacore tuna to that list.

Breastfeeding moms

Breastfeeding moms

5. Watch The Caffeine

Though late-night feedings may be stoking your craving for a mid afternoon pick-me-up, too much caffeine can make your baby jittery or irritable. (Remember, what goes in eventually comes out…and into your baby via your breast milk.) Try to limit your intake to two or three cups of coffee or tea a day.

6. Steer Clear Of Cocktails

While some experts say it’s OK to “pump and dump” after indulging in a drink or two, the USDA advise abstaining completely to ensure that no alcohol passes to your baby.

7. Talk To Your Doc About Continuing Your Prenatal

To make sure you’re getting what you need, many experts recommend taking a prenatal or regular multivitamin the entire time you’re breastfeeding.


After The Baby Is Born, Postpartum:The First 6 Weeks
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