1. Value Your Nutrition
In the same way that mothers watch their diets while pregnant, they must value their post-partum nutrition even more because everything they ingest goes directly into their breast milk. Not only does a new mother need to fuel her own body and recover post-partum, she must also eat enough food to produce breast milk for a baby. The simple act of breastfeeding daily can burn around 500 calories per day, and it's nearly impossible if a mother's body is not being fueled by proper nutrition. Understanding the importance of diet post-partum is the first step in creating a healthy breastfeeding plan because everything that you eat your baby will be drinking!
2. Eat Enough Calories
Start creating your healthy breastfeeding diet by making sure that you are ingesting enough calories, which can be frustrating for many mothers who want to lose pregnancy weight post-partum. Just as your body required more fuel during pregnancy to care for your baby, it requires an increase in calories while breastfeeding (and you may find yourself with an escalating appetite.) Physicians typically suggest creating a diet of nearly 2,500 calories per day (or more) consisting of healthy foods throughout the day. Strive to eat five to six fist-sized meals at a steady rate to help fuel your body and keep energy levels from dipping. Try to create meals with foods that are as close to their natural state as possible, choosing options without long ingredient lists, added stabilizers or additional sugars.
3. Go Fresh and Colorful
Many breastfeeding mothers are tempted to eat a large amount of desserts and sugary foods to get them through the day, but it's better to make five of your meals from healthy, natural ingredients. Try reserving the sixth meal for something more indulgent, like a banana drizzled with 1 oz of chocolate or a cup of sorbet. If choosing foods, remember that the more color and variety on your plate, the more nutrients your baby will receive. Try to imagine all of the foods you want your baby to grow up eating as a child, and strive to ingest those healthy items yourself while breastfeeding. New mothers may also find themselves snacking all day long because of newfound appetites, so try healthy choices like whole-grain cereal with fruit, skim yogurt with nuts or chopped vegetables with hummus dip.
4. Bump Up the Liquids
Another crucial factor to remember is that the foods you avoided while pregnant (such as raw meat or eggs, sushi or alcohol) should continue to be avoided while breastfeeding. Try to stay away from caffeine, alcohol and certain medicines and supplements, and always check the package label of any product to make sure it is safe for nursing mothers. Perhaps the most vital aspect of breastfeeding is drinking a steady supply of water all day long. The more hydrated you are post-partum, the better your recovery and breastfeeding experience will be. Try to keep a water bottle with you at all times and refill it throughout the day, or enjoy non-caffeinated tea or sparkling waters to create variety in your liquids.
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