Pregnancy and breastfeeding are times in your life where your nutritional needs change. While you are not actually eating for two, you are providing nutrients to your infant child and without the extra intake of those nutrients, you will either not have the nutrients available to share of they will be taken from the supply your body needs. Not only do you need to increase calories when you are breastfeeding, but you need to increase specific calories in order to provide the right nutrients.
Calories
When it comes to an exact number of calories there is no definitive answer. Calories actually come second to making sure you get the nutrients you need. According to Baby Center, a general guideline for calories should be about 200 to 500 more than non-breastfeeding moms, or between 2,000 and 2,700 calories. Total calories will depend on your weight, exercise level, your metabolism and if you are breastfeeding exclusively or supplementing with formula.
Calcium
Calcium is a mineral that is found in every cell of your body and is essential for bone growth for your baby. When you are breastfeeding, it is essential to make sure that you are getting your daily recommended dose of at least 1,000 mg. Calcium can be found in products such as milk, eggs, yogurt, cheese, salmon, turnip greens and almonds.
Protein
When you are breastfeeding, your dietary intake is really the same as when you were pregnant. According to the American Pregnancy Association, you should be consuming 75 to 100 g of protein per day. Proteins can be found in meats, poultry, fish, legumes and some vegetables. A half chicken breast, for example, provides 26.68 g of protein.
Folate
Folate, of folic acid, is a B vitamin and is essential for tissue function and growth. It is essential to receive during pregnancy and breastfeeding. For women of childbearing years, the Institute of Medicine's Food and Nutrition Board recommend that you receive 800 mcg of folate a day, either from food sources or supplements. Folate can be found in dark green leafy vegetables, dried beans and legumes and citrus fruits and juices.
Iron
Iron is essential for making blood and is necessary to keep blood volumes high and avoid anemia. Pregnant and breastfeeding women, according to the National Institutes of Health, are at a higher risk of low iron levels or anemia, so it is important to make sure you get enough iron in your diet. The recommended daily amount is 18 mcg/day. The best sources of iron include dried beans, dried fruits, egg yolks, liver, iron-fortified cereals, lean red meats, dark meat poultry, salmon, tuna and whole grains.
References
- Baby Center; Diet for a Healthy Breastfeeding Mom; April 2010
- Ohio State University; Nutritional Needs of Pregnancy and Breastfeeding; Jaime Foster; July 2008
- American Pregnancy Association; Pregnancy Nutrition; October 2008
- MedlinePlus; Breastfeeding Self-Care; July 26, 2010
- USDA Nutritional Database; Chicken, Broilers or Fryers, Breast, Meat Only, Cooked, Roasted
- MedlinePlus; Iron in Diet; March 2, 2011
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