Healthy eating should be a part of everyone's diet plan, but breastfeeding women need to pay extra attention to their food and liquid intake. A nursing mother needs to consume more calories and nutrients to maintain milk supply and energy and, most importantly, to have a happy and healthy baby. But eating well needn't feel like a chore, and the increased caloric intake leaves a wide range of choices.
Daily Intake
For breastfeeding women, eating for two doesn't stop at birth. Nursing mothers need an extra 500 calories a day. Whattoexpect.com, created by the authors of the popular books, notes these calories should be coming from protein, calcium, vitamin C, DHA-rich foods, fruits and veggies, whole grains, caffeine-free and nonalcoholic drinks and prenatal vitamins. Counting calories is not necessary, but a regular check on the bathroom scale will let you know if you should cut back or add more.
Benefits
A healthy nursing diet not only keeps the milk flowing, it keeps up your strength and sets a healthy example for the baby. Although the importance of making healthy choices might seem daunting, it's important to remember that there is room for a lot of variety. What's more, and different from the pregnancy, is that a nursing mother can be slightly more relaxed about certain things like drinking alcohol and coffee or eating sushi. Those should still be consumed only in moderation, however.
Allergens
While many mothers breeze happily through nursing with happy babies, others are forced to eliminate certain foods from their diet. The most common allergen is cow's milk, according to La Leche League International. The organization also lists eggs, wheat, peanuts, tomatoes, onions, cabbage, spices, citrus and chocolate as among the possible culprits. The good news is that as breastfed infants are exposed to possible allergens through breast milk, they are more protected against allergies later in life.
The Essential Element
The importance of calcium is often stressed, and a nursing mother's suggested daily intake is 1,000 mg, according to experts including the National Institute of Arthritis and Musculoskeletal and Skin Diseases. While this is no more than the U.S. government recommends for all women, it is all the more important for a nursing mother to maintain this amount daily, since breastfeeding causes a 1 to 3 percent loss in bone density, according to NIAMS. However, the good news is that this loss in bone density is easily recovered shortly after, and sometimes before, weaning.
Considerations
A new mother is usually eager to shed the pregnancy pounds, but nursing moms need to exercise great caution when attempting to diet. Whattoexpect.com recommends starting small and reducing higher calorie foods, while increasing bulkier and filling foods like whole grains, fruits and raw or steamed vegetables. Be realistic about body shape and weight so as not to sacrifice either the baby's or the mother's health.
