Breastfeeding places increased demands on your body, which makes nutrition more important than ever. In addition to good nutrition, incorporate exercise into your daily routine once your doctor has given you her approval. A healthy diet combined with regular exercise will help you shed your pregnancy pounds and keep you energized.
Calorie Intake
According to the American Council of Obstetricians and Gynecologists, breastfeeding mothers need about 500 calories more than non-lactating women. Your specific calorie requirements vary based on your weight, height, activity level and nursing frequency. For example, women who breastfeed exclusively will need more calories than women who supplement with formula. Before you begin any diet plan, be sure to discuss your calorie intake with your doctor. The United States Department of Agriculture's MyPlate also provides an online calorie calculator for breastfeeding women.
Weight Loss
You should plan to lose your pregnancy weight over the course of 10 months to a year, according to BabyCenter.com. For some women, weight loss may take even longer. In the first two months after your baby's delivery, you should avoid cutting calories and focus on establishing a healthy milk supply and maintaining your energy levels. Once you do start to diet, avoid losing more than 1.5 pounds per week, which can decrease your milk supply and may even release harmful toxins to your baby.
Important Nutrients
Although weight loss is important, you must also be sure to obtain adequate nutrition while breastfeeding. Food sources are the best ways to obtain nutrients, but your doctor might also recommend that you continue taking prenatal multivitamins to meet all your nutritional needs. If you are a vegetarian or if you consume less than 1,800 calories per day, you should take a multivitamin, according to the book "Eat Well, Lose Weight While Breastfeeding" by Eileen Behan. Calcium, vitamin D and DHA, an essential fatty acid, are particularly important for breastfeeding mothers.
Foods and Beverages to Avoid
Alcohol and caffeine should still be limited while you breastfeed your baby. Nursing your baby right after drinking an alcoholic beverage may make your baby more drowsy, since alcohol does pass into breast milk. Wait a few hours after drinking alcohol to nurse your baby, but don't worry about "pumping and dumping," which is ineffective. Alcoholic drinks also tend to be high in calories, which may interfere with postpartum weight loss. Watch your caffeine intake as well, since your baby's body cannot absorb caffeine. According to BabyCenter.com, you should limit your daily caffeine intake to 300 mg, which is the amount present in a 12-oz. cup of coffee.
References
- "The Better Way to Breastfeed"; Robin Elise Weiss; 2010
- Family Education: General Guidelines for Breastfeeding Women
- "Eat Well, Lose Weight While Breastfeeding"; Eileen Behan; 1992
- American Council of Obstetricians and Gynecologists: Breastfeeding Your Baby
- MyPlate.gov: Daily Food Plan for Moms
- BabyCenter.com: Diet For a Healthy Breastfeeding Mom
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