Diet Plan For Breastfeeding Mothers

Making the choice to breastfeed can be one of the most positive aspects of caring for your newborn. Breastfeeding provides infants with much-needed nutrition as well as allowing you to bond with your baby. If you're pregnant and planning to breastfeed or are already a breastfeeding mom, it's important to understand what type of diet you need to follow to ensure that you and your baby are as healthy as possible.

Caloric Intake

While breastfeeding is not a strenuous activity, it does consume a great deal of your body's energy. Although you may be tempted to cut your caloric intake to return to your pre-pregnancy weight, nursing mothers need to increase the number of calories they consume. The Children's Hospital of Boston recommends that breastfeeding moms have a daily intake of approximately 2,300 to 2,700 calories. Consuming less than 2,000 calories per day can inhibit your milk production and make breastfeeding more difficult.

Food Selection

While pregnant moms typically have to eliminate certain foods from their diet, breastfeeding mothers can enjoy just about any foods they like. The National Institutes of Health encourages a well-balanced diet that includes fresh fruits and vegetables, whole grains, poultry, dairy and fish. Breastfeeding moms are cautioned to avoid refined sugars, white flour, fried foods, processed foods or chemical additives. Foods that are high in fatty acids, such as canola oil or fish, are also recommended.

Liquids

In addition to maintaining a high caloric intake and eating quality foods, it's also important to ensure that you're consuming enough liquids while breastfeeding. You may notice that your thirst is increased, particularly in the first few days after delivery. The National Institutes of Health recommends that breastfeeding mothers consume no fewer than 64 oz. of fluids per day, including water, juice or milk. If you allow yourself to become dehydrated, this can potentially interfere with your milk production.

Vitamins and Minerals

As a nursing mother, consuming certain amounts of vitamins and minerals can be good for both you and your baby. According to Health Magazine, try to consume at least 120mg of vitamin C, 1,300mcgs of vitamin A and at least 200mg per day of omega-3s. A well-balanced diet should easily help you to meet these goals. Consult your physician before taking any type of multivitamin or herbal supplement.

Considerations

Most anything you consume can be passed on to your baby while nursing, so it's important to know what things to avoid. If you drink, avoid the consumption of any type of alcohol while nursing. Caffeine intake should also be limited to no more than the equivalent three cups of coffee per day, according to the U.S. Department of Agriculture. You may also want to avoid spicy foods or potential allergens, such as nuts, strawberries and honey.