The World Health Organization recommends breastfeeding infants for the first 2 years of life. Another perspective comes from the American Dietetic Association and American Academy of Pediatrics, who recommend breastfeeding exclusively for six months and continued breastfeeding with introduction of infant foods until at least 1 year of age. Most women who have recently had a baby are usually interested in losing some of that "baby weight." Some women are unable or choose not to breastfeed. Breastfeeding moms have an advantage when it comes to weight loss, but they must pay close attention to their nutritional requirements if they try to add dieting to the breastfeeding routine.
Calories and Weight Loss
Calorie needs are increased during pregnancy and this need continues during breastfeeding. According to the 2004 book "Perspectives in Nutrition," the production of milk requires approximately 800 calories a day. Also, the estimated energy requirement during lactation contributes an extra 400 to 500 calories. It is recommended that a nursing mother consume an additional 300 calories compared to pre-pregnancy intake. For most women their pre-pregnancy calorie recommendation was 2,000 calories a day, and during breastfeeding it is increased to 2,300 calories a day. To lose 1 lb. per week, you must set up a calorie deficit of 500 calories per day. One pound a week, or 4 lbs. a month, is the most appropriate amount of weight lost during breastfeeding. Milk output will decrease with greater rates of weight loss, especially if calories are decreased to less than 1,500 calories a day.
Fluids
Breastfeeding women need to drink an increased amount of fluids. This will allow for optimal milk production and potential weight loss. Each time the infant nurses, the woman should be drinking. When a mother is dehydrated milk production is decreased, and calorie needs decrease as well. A total of 8 to 12 cups a day can be produced if a mother is hydrated and drinking adequate amounts.
Nutrients
Pregnant and breastfeeding women both have increased nutrient needs. Vitamins A, E and C, riboflavin, copper, chromium, iodide, manganese, selenium and zinc are all needed in increased amounts. Four servings a day from the milk, yogurt and cheese group are recommended. Fortified cereals are also recommended daily.
Omega-3 Fatty Acids
It is also recommended that breastfeeding women consume at least 1g a day of omega-3 fatty acids, according to the authors of "Perspectives in Nutrition." This will help brain development and provide a good amount of fat in the diet. Consuming fish twice a week or taking a fish oil supplement will meet omega-3 fatty acid recommendations. However, breastfeeding women need to avoid fish containing mercury, as they should during pregnancy.
Length of Breastfeeding
Women who breastfeed up to six months, as recommended by the American Dietetic Association and American Academy of Pediatrics, will optimize not only weight loss results but also potential benefits for their baby. The longer a baby nurses, the longer calorie needs are increased and the longer a woman has the opportunity to lose weight. Also, the longer the woman nurses especially during the first few weeks, more milk is produced. Milk production also increases calorie needs and facilitates weight loss.
References
- World Health Organization: Breastfeeding
- "Perspectives in Nutrition"; G. Wardlaw, J. Hampl, R. DiSilvestro; 2004
