When you are breastfeeding, it is important to get adequate nutrient intake. This will protect your health because your baby will take what she needs through your breast milk, meaning you need enough nutrients for two. What and how much you eat affect the quality and amount of your breast milk. A well-balanced diet will keep you healthy while allowing your baby to grow and develop.
Calories
Breastfeeding requires additional calories to support the energy it takes to produce breast milk. Nursing mothers need about 200 to 500 extra calories per day, which equates to as much as 2,700 calories in one day. The amount you need depends on your current weight, how much exercise you get each day and whether you supplement breastfeeding with formula. If you nurse only some of the time, your calorie needs will be lower than a mother who nurses exclusively. Mothers should obtain these calories by sticking to healthful foods rather than high-calorie junk food.
Food Groups
The basics of good nutrition are based around the different food groups. Incorporate a variety of foods from each to cover your nutrient needs and build reserves so you don't become deficient through breastfeeding. Include plenty of whole grains, lean protein, low-fat dairy, fruits, vegetables and healthy fats. These foods offer complex carbohydrates for energy, fiber for healthy digestion, vitamins A and C to protect immunity, healthy fats to promote heart health, calcium for your baby's bones and teeth and protein to keep your muscles healthy and promote the growth of your baby's muscles.
DHA
DHA is a type of omega-3 fatty acid and plays a role in healthy brain and eye development. Many obstetricians recommend women take a DHA capsule throughout pregnancy and while breastfeeding. This is to supplement what you may be getting in your diet, which likely is not enough. According to Pregnancy.org, a 2003 study conducted by the journal Pediatrics concluded that mothers who increase DHA intake during pregnancy are likely to see children with a higher IQ score than children who did not receive the DHA. DHA also reduces the risk of postpartum depression. Continued intake of 200 mg per day during breastfeeding supports the continued growth of your baby's brain. Including foods with DHA offers additional benefits. Good choices include organ meats and fatty fish, such as salmon or tuna.
Drinks
Part of a healthy meal plan is including the right drinks. A sip or two of alcohol probably will not harm your breastfeeding infant, but the alcohol in even one beer or glass of wine does pass through into your milk and could result in a decrease in your milk supply. It also could affect your baby's sleep patterns and your ability to effectively care for your baby. In the same way, limit caffeine because it too passes into breast milk. Limit yourself to about 300 mg per day, the amount in about 12 oz. of coffee. Soda, tea and chocolate also contain caffeine. You should be drinking about 16 cups of fluid each day while breastfeeding, but opt for water most of the time.
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