Preparing For Birth |

Nutrition for Breastfeeding

Although you may be tempted to try to lose weight after delivery, this is not the time to go on a diet. Your calorie needs increase during breastfeeding because your body uses energy to produce breast milk.

Calorie needs are based on individual age, desirable body weight, height, weight loss after delivery, and other health considerations. Current guidelines recommend that you add 500 calories to your diet during lactation. This is 500 calories more than non-pregnant energy intake or about 200 calories more than what was recommended while you were pregnant. Extra calories can be consumed by including between-meal snacks such as:

• 8 oz juice, 1 oz low-fat cheese and 6 crackers
• low-fat grilled sandwich, 8 oz low fat milk
• 1 tbsp peanut butter, 6 graham crackers, 8 oz milk

By following the suggestions and servings listed below, you will be well on your way to meeting your nutritional needs. Each of the suggestions listed equals one serving. We recommend you choose the higher number of servings from the fruit and vegetable groups.

Bread and Cereal

6-11 Servings Daily

• 1 slice bread
• 1 roll
• 1 tortilla
• 1 biscuit
• 3/4 cup dry cereal
• 1/2 cup cooked cereal
• 1/2 cup rice
• 1/2 bagel
• 1/2 cup pasta

Fruit

2-4 Servings Daily

• 1/2 cup fresh fruit
• 1 piece whole fruit
• 4 oz fruit juice
• 1/4 cup dried fruit

Vegetables

3-5 Servings Daily

• 1/2 cup cooked vegetables
• 3/4 cup vegetable juice
• 1 cup raw vegetables

Meat and Meat Substitutes

2-3 Servings Daily

• 1 cup dried peas or beans
• 1 oz nuts
• 2-3 oz meat, fish or poultry
• 1 tbsp peanut butter
• 1 egg

Milk and Milk Products

4 Servings Daily

Women breastfeeding more than one infant may need 6 or more servings daily.

• 8 oz milk
• 1 1/2 oz cheese
• 8 oz yogurt

Fats, Oils, and Sweets

Use seldom and in small amounts

Vitamins and Minerals

Calcium—1200 mg per day during breastfeeding

These suggestions provide approximately 300 mg calcium per serving.

• 1 cup milk
• 1 cup yogurt
• 1 1/2 oz cheese
• 1 cup collard greens
• 1 1/2 cups ice cream
• 1 1/2 cups spinach, mustard or turnip greens

Vitamin C

Include at Least One Serving Daily

• cantaloupe
• greens
• broccoli
• tomatoes
• cabbage
• citrus
• fruit/juice

Vitamin A

Include at Least One Serving Daily

• egg
• liver
• milk
• deep green and yellow vegetables

Vegetarians

If you eat dairy products, you will need to drink extra milk and eat extra milk products.

If you do not eat dairy products, you can get calcium from some leafy dark green vegetables, nuts, calcium-processed tofu, calcium-fortified orange juice, legumes, and enriched grains.

If you consume no animal foods, you will need to pay special attention to vitamin B12, vitamin D, and calcium so that your infant gets enough of these important nutrients. Be sure you are regularly consuming B12-fortified foods or taking supplements. Vitamin D can be made in your body if you get regular sun exposure. If you do not get out in the sun very often, look for vitamin D-fortified soy milk. To get the energy and high-quality protein you need, you should eat appropriately combined vegetables, grains, and nuts.

Suggestions:

• peanut butter on wheat bread
• beans/peas and rice
• baked beans with wheat bread
• corn tortilla and beans

Frequently Asked Questions

Should I avoid drinks with caffeine?

Caffeine does pass through to breast milk and may cause your baby to become irritable. If you choose to consume caffeine, you should limit caffeine consumption to two cups per day.

Can I drink alcohol while breastfeeding?

Alcohol passes through to breast milk. Avoid drinking alcohol.

Can smoking affect my baby?

Smoking can decrease your milk supply. You should not allow smoke around your baby. Smoke can lead to respiratory problems in your baby. What about taking medicines while breastfeeding?

Some medications do pass through your breast milk. Check with your doctor before taking any prescription and over-the-counter medications, dietary and nutritional supplements, vitamins, and herbs.

How much liquid do I drink?

At least 8 to 12, 8 oz glasses of water a day should prevent dehydration, keep your bowel movements soft, and keep your urine a pale yellow. A good rule to follow is to drink something at each nursing and whenever you feel thirsty. Remember milk, soup, fruit, and vegetable juice are all part of your daily fluid intake. You should not need to force fluids.

Will any foods I eat cause problems for my baby?

For the most part, foods that were tolerated during pregnancy will be tolerated by you and your baby during breastfeeding. Some spices and strongly flavored foods (for example: garlic, onions, cabbage) may change the flavor of breast milk, but will not cause gas. It takes about four to six hours for food to affect breast milk.

Infants can be allergic to foods in your diet. If you suspect a certain food upsets your baby, do not eat it for a week. Then add it again to see if you get the same reaction. If you do, you may want to call our Warmline at 924-8239. A lactation nurse can answer your questions or refer you to the appropriate health care professional. Remember, each mother and baby is different. There is no list of foods that you must avoid.