Breast Is Best – Nursing Nutrition Tips – Part III of III
Breast Is Best – Nursing Nutrition Tips – Part III of III
It’s just as important to eat a balanced, nutrient-rich diet after giving birth as it was during pregnancy – especially if you plan to breastfeed your baby. Pregnant women often experience elevated appetites. Breastfeeding may cause a rise in hunger for the new mom as well. Your body burns about 500 or more additional calories daily due to breastfeeding. The American Academy of Pediatrics suggests that what you eat when the hunger strikes is far more important than total caloric intake. Sugary foods, laden with simple carbohydrates and little nutritional value, will do little for you or your baby.
Nutrition Tips for Healthy Breastfeeding
Hydration: Staying hydrated by drinking water throughout your waking hours will help keep milk volume high and your body healthy. You should have clear, or nearly clear urine. If it’s yellow, brownish, or otherwise concentrated in color, you need to drink more water. Soda, even diet ones, do not count toward water intake. If constantly lugging around a large water bottle all day doesn’t appeal to you, you can increase your water consumption through eating clear broth soups, fresh fruits, and vegetables.
Moderate Caffeine: One or two cups of coffee, tea, or other caffeinated beverage per day will not adversely affect the majority of babies. However, some very young infants may have a higher sensitivity to the effects of caffeine, which passes through breast milk. Decrease or eliminate your caffeine intake if your baby shows increased irritability and/or sleeplessness.
Limit Alcohol Intake: Like caffeine, alcohol also passes to the baby through breast milk. While you should not consume any alcohol while pregnant, you don’t have to pass up one or two drinks on special occasions while breastfeeding, but wait a couple of hours after the drink before nursing your baby. Talk to your baby’s pediatric doctor for more information about alcohol intake while nursing.
Protein: While breastfeeding, you will need an additional 25 grams of protein per day than normal. Eat six to seven ounces of lean meat per day along with two or more cups of skim milk or other low-fat dairy products, such as cottage cheese or yogurt, to accommodate this need.
Fresh Vegetables and Fruits: In addition to eating a healthy amount of fresh vegetables, whole grains, and fruits at mealtimes, you should incorporate these items into snack times as well. Baby carrots dipped in low-fat dressing or sliced seasonal fruits make delicious snacks that benefit both mom and baby.
Calcium: Talk to your primary care physician about whether you should take a calcium supplement while nursing. Breastfeeding moms need at least 1,000 mg of calcium per day. Pediatricians recommend that moms consume five servings of calcium-rich food daily. Yogurt, cheese, skim milk, salmon, broccoli, and kale represent great choices to help meet calcium needs.
A Healthy Mom Means A Healthy, Happy Baby
Breastfeeding is best for you and your baby – both physically and emotionally. Your local pediatric clinic can provide you with more detailed information about nutrition while breastfeeding as well as things to avoid. The doctors and professional staff at the clinic can advise you about weight loss programs that will not impact your milk production and assuage many other concerns you may have.
Samantha Gluck is a writer who specializes in various topics including pediatric healthcare, OB/GYN healthcare, business and much more.
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