In general, mothers are hungrier during the first several months of breastfeeding, and you should not ignore feelings of hunger when producing milk for your baby. Grab a one-handed snack to eat while breastfeeding, or keep wrapped snacks near your favorite breastfeeding spot. Eat a variety of foods to get the calories, vitamins and minerals you need to remain healthy. Experts recommend that you eat at least 2, calories per day while breastfeeding, with your optimal caloric intake being calories above what was recommended for you before you became pregnant for total calories between 2, and 2, For reference, a peanut butter sandwich and a glass of milk contains about calories.
Here are some tips all new moms can use to make sure they get proper nutrition. Stay away from fad diets and calorie counting, and focus more on getting enough of the good stuff and limiting the junk. You need to get plenty of calories, but most of those calories should come from whole foods. Stock up on healthy foods. Focus on nutrient-rich foods, such as: whole grains lean meats and proteins fresh fruits and vegetables the darker the color, the more nutrients it likely has low-fat dairy unless your doctor recommends full-fat dairy for you nuts and beans and other legumes Watch your portions.
Choose healthy snacks, such as whole, fresh fruit, nuts, fresh vegetables, cottage cheese and whole grain crackers. Plan head and cook in bulk to save yourself time. This can help you avoid convenience foods. Go to the grocery store with a list of healthy choices and stick to it. Read labels, and avoid processed foods with more than five easily identifiable ingredients.
Drink plenty of water. Nutrition for breastfeeding mothers Breastfeeding mothers or women who are pumping breast milk frequently ask if there are special dietary considerations during this time. Skip directly to site content Skip directly to page options Skip directly to A-Z link. Section Navigation. Facebook Twitter LinkedIn Syndicate. Maternal Diet. Minus Related Pages. Diet considerations for breastfeeding mothers. On This Page. Do mothers need more calories while breastfeeding?
Should mothers take a multivitamin while breastfeeding? Are there any nutrients that mothers should increase while breastfeeding? Are there any foods that mothers should avoid or limit while breastfeeding?
Are there any special diet recommendations for mothers who eat a vegan or vegetarian diet while breastfeeding? To receive email updates about this topic, enter your email address. Email Address. What's this? Division of Nutrition, Physical Activity, and Obesity. Related Topics. Green veggies are also filled with heart-healthy antioxidants and are low in calories. Okay so you don't technically eat water, but we sure as hell drink it.
It doesn't matter how a mom is deciding to feed her child, she needs to drink enough water to stay hydrated. Staying hydrated can help a mom fight fatigue and sleepiness, which is essential in life with a newborn.
BabyCenter confirms this by reminding parents to "Keep a water bottle handy around the house, in your diaper bag, and in the car or stroller, so you can stay hydrated no matter where you are. If you're breastfeeding, you might be extra thirsty so make sure to drink about 13 8-ounce glasses of water or other unsweetened, non-caffeinated beverages every day.
Like brown rice, oats are part of the same family. Firstcry Parenting says "Whole wheat, brown rice, and oatmeal are some items to include in your daily diet. And if you need any more reasons to eat some oats, it's a comfort food! Have some in the morning with fresh berries, while the comfort of warm oats relaxes you. KellyMom also says how anything that relaxes a mom can also increase milk supply if a mom is breastfeeding. Fruit is something not many people need to be forced to it.
It's sweet, east to eat, and can be eaten in more ways than one by itself, in smoothies, with yogurt, etc BabyCenter reiterates this by saying, "Fruit gives you a burst of energy but doesn't cause a later "crash" like junk food laden with refined sugar.
And let's be honest, fruit doesn't need much prep time which is perfect for on-the-go meals! While women who eat a ton of veggies and legumes can get their protein that way, some may prefer getting their protein through eggs. WebMD explains how protein can help a woman's body recover post-labor, which is important to bounce back into normalcy.
No one wants to tend to a crying baby when they're not recovered. Eggs are also quite versatile which is helpful in case we have any picky mommas on our hands! Have two for breakfast or hard-boil a few to snack on throughout the day. Smoothies are kind of the perfect combination of all things good. Moms can toss some leafy greens in their, fruit, and their choice of milk. However, when choosing a milk, be sure to stick to nut milks for the first few months since cow's milk tends to upset a baby's system.
Mom says "Dairy is one of the most common problem foods for breastfed babies. If your baby is especially fussy after nursing, has eczema or other skin issues, or has sleep issues, an elimination diet is a good place to start.
Most nuts are jam-packed with minerals. FitPregnancy says "nuts are high in essential minerals such as iron, calcium, and zinc as well as vitamin K and B vitamins.
They are also a healthy source of essential fatty acids and protein. And while there's controversy swirling around whether or not a new mom should be eating peanuts due to allergies , there are a few sources who claim women actually should be eating peanuts. The Telegraph explains, "A new study by Canadian researchers has found that women who eat peanuts while breastfeeding could help protect their babies from developing allergies.
I know it's been a long nine months without drinking a sip of alcohol, but you might want to stay away from it for a few more weeks unless you're not breastfeeding, of course. Then go ham with the vino!
0コメント