The Recommended Caloric Intake For Lactating Mothers

Lactating mothers need extra nutrients in order to sustain their own health and to produce high-quality milk for their babies. During lactation, mothers need to pay attention to protein, calcium, folate, iron, zinc and liquids as well as total calories, It's also important to avoid consuming substances that might contaminate breast milk and harm your baby. Consult your health care provider for recommendations tailored to the specific needs of you and your baby.

Total Calories

Lactating mothers use an additional 500 calories a day to produce breast milk. An intake of 2,700 calories a day is recommended for weight maintenance, If you are trying to lose excess weight gained during pregnancy, you may consume fewer calories, but a total intake below 2,200 calories may not be adequate to sustain your health and high-quality milk production.

Protein and Liquids

Protein needs of adult women increase from an average of 46 g per day to 71 g per day during pregnancy and lactation. Lactating women should also make sure to drink at least eight glasses of water a day.

Vitamins and MInerals

Vitamin requirements also increase during lactation. Aim for a minimum of 120 mg of vitamin C, 1.3 mg of vitamin A and increased quantities of B-complex vitamins, including 1.4 mg of thiamin, 1.6 mg of riboflavin, 17 mg of niacin, 2 mg of B6, 2.8 µg of B12 and 500 µg of folate. Slightly increased quantities of biotin, choline, pantothenic acid and vitamin E are also recommended. For minerals, reduce iron consumption to 9 mg a day until you resume menstruation, and increase zinc to 12 mg and iodine to 290 µg. Consume 1,000 mg of calcium a day to make sure your baby develops healthy bones.

Things to Avoid

Avoid cigarettes, alcohol and recreational drugs while breastfeeding; they can harm your baby. Limit caffeine to no more than two cups of coffee a day. Consult your health care provider or pharmacist before taking over-the-counter or prescription drugs to make sure they are safe for you and your baby.