How to Eat While Breast-Feeding

A healthy, balanced diet is essential for breast-feeding mothers; here are some guidelines to help you continue eating for two.

Difficulty: Easy

Instructions

Things You'll Need:

• Water
• Prenatal Vitamins
• Water

1. Remove empty calories from your diet as much as possible ' try to get as much nutrition as you can from the foods you eat.

2. Consume a balanced diet, including carbohydrates, protein and healthy fats. Now is not the time to go on a crash diet to lose your pregnancy weight; it will happen naturally.

3. Get some extra calories each day ' up to, but ideally not more than, 500 calories more than you would usually eat.

4. Drink to your thirst. Getting lots of fluids is essential for breast-feeding mothers. Try to drink a glass of water before each nursing session, and avoid caffeinated and alcoholic beverages before nursing.

5. If you want to drink alcoholic beverages, do so when you know you won't have to nurse for a few hours, and don't have more than one or two drinks a day.

6. Make sure your diet is rich in calcium and iron. To help your body absorb iron better, combine iron-rich foods with foods containing vitamin C.

7. Keep taking your prenatal vitamins, and spend a little time in the sunshine every day to help boost your vitamin D levels.

Tips & Warnings

• Breast-feeding is a great way to get back to your prepregnancy weight. Many mothers find that the weight drops off quickly, even if they are eating more than usual.
• If you need to take a medication that will stay in your body for a few hours, but should not be transferred to your baby through your milk, consider "pumping and dumping" a feeding. You can express some milk in advance to offer your baby while you are unable to nurse.
• A healthy vegetarian diet is not a problem for nursing mothers, but if you follow a strict vegan or macrobiotic diet, you may need some specific vitamin supplements while breast-feeding. Contact a nutritionist or medical professional for advice.
• If your nursing baby gets fussy or colicky, he may be sensitive to something in your diet (especially if you have a family history of food allergies). Common culprits are dairy, nuts, caffeine, and highly spiced or acidic foods. An elimination diet may help, but check with a health professional or La Leche League leader to rule out other possible causes.
• Drinking more than you need to can actually reduce your milk supply, so try to consume at least eight glasses of water a day, but don't drink until you feel bloated.
• Check with your doctor or pharmacist before taking any medications, even over-the-counter brands, to be sure they are compatible with breast-feeding and will not reduce your milk supply.

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