Articles on Baby | Topics: baby, babies, infants, infant
by Gerard McLeod
Nutrition Basics for Breastfeeding your Baby
It has been nine months of waiting and planning, and you are finally holding that new baby in your arms. You know that you want to breastfeed, but you are also looking forward to regaining your pre-pregnancy body back. Luckily, you do not have to sacrifice one for the other. Here are some of the nutrition basics for breastfeeding your baby.
Since you have probably spent the last nine months watching what you eat and taking care of yourself, keep it up. While a less than perfect diet for you will probably not affect your baby, you will feel it. Continuing your prenatal vitamins will help ensure that you get all the vitamins and minerals you need and keep you going strong.
According to the American Academy of Pediatrics, nursing mothers need approximately 300 extra calories than they would if they were only eating for themselves. Depending on your activity level and size, this could be anywhere from 2000-2500 calories. Speaking with your doctor or a nutritionist can help you come up with your specific caloric needs.
Try to continue eating a healthy, balanced diet. La Leche League International has made up a food pyramid for nursing women. They recommend 2 servings of meat or beans, which can consist of 2-3 oz. of meat, 1 egg, or ½ cup of cooked beans. For dairy they recommend 3-4 servings, which can be a cup of milk or 1.5 ounces of cheese. You should have 3 servings of fruit, which can be ¾ of a cup of juice; ½ cup of cut fruit, or one medium sized whole fruit. 4 servings of vegetables are recommended, which can be half a cup of fresh or cooked or one cup of leafy greens. Grains can be 1 ounce cold cereal, half cut cooked rice or pasta, or one slice of bread, and you should get 9-11 servings a day.
Many mothers are hungrier during the first months of breastfeeding; so do not ignore those hunger signs. Dieting is generally not recommended while breastfeeding. However, breastfeeding burns extra calories, so many mothers tend to lose the pregnancy weight quickly. When possible, choose lighter, healthier options for foods – low fat or skim milk instead of whole, baked chicken instead of fried as examples. If you were overweight pre-pregnancy or gained more than the recommended amount of weight, speak with your doctor about a more extensive eating and exercise program.
| Quote of the Day |
When our kids are young, many of us rush out to buy a cute little baby book to record the meaningful events of our young child’s life...But I’ve often thought there should be a second book, one with room to record the moral milestones of our child’s lives. There might be space to record dates she first shared or showed compassion or befriended a new student or thought of sending Grandma a get-well card or told the truth despite its cost.
| —Fred G. Gosman (20th century) |
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It is also important to maintain a good hydration level when nursing, this will affect your milk production more than what you eat will. Drink whenever you are thirsty, and keep water bottles placed in common breastfeeding spots.
It also not as necessary to monitor what type of foods that you eat as it was when you were pregnant. While some babies will become colicky when their mothers eat certain food, no food is guaranteed to cause a problem. If you notice that your baby is fussy for an extensive amount of time after you eat certain foods, try eliminating those from your diet for several weeks to see if that helps. Your baby may be sensitive to that food, but there is no need to avoid any foods in particular. Even caffeine is okay in small quantities, but be aware that it may make some babies irritable or have problems sleeping. Alcohol and smoking should continue to be avoided.
If you are concerned about finding time to eat a proper diet, a little planning can go a long way. Keep wrapped snacks near your favorite nursing spots or in a convenient spot in the fridge. Plan your meals out a week or more ahead of time – this will not only save you trips to the grocery store but might help with your grocery budget. When you have a spare moment, you can cut vegetable and fruits in large batches to use later. Make double batches of your main dishes to have leftovers to use for another meal. If you have time during your pregnancy and the space to store it, make meals ahead of time freeze them. Also, many grocery stores offer time saving options such as pre-washed salad mixes, and precut meats. Be wary of using dinner kits too often as these often have a high sodium and fat content.
With a little planning you can eat healthy, breastfeed, and get back to your normal self quickly.
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