Healthy Dieting for Breastfeeding Mothers
After a woman has given birth, there will be extra pounds thatare left on her body that had been accumulated during thepregnancy. Many wish to return to their pre-baby weight andshape, as soon as possible, but if you are a breastfeeding mom...
...,you will need to think about what is best for you and for yournewborn. But there is good news for breastfeeding mothers. According tothe LLLI's Breastfeeding Answer Book, 3rd Edition, 2003, itstates that breastfeeding mothers tend to lose more weight whentheir babies are three to six months old than mothers who haveformula-fed their babies. Another study stated thatbreastfeeding mothers at one month postpartum had slimmer hipsand weighed less than women whose babies received only formula.Some of the calories required in a new moms' diet is meant forbreast milk production. This comes from the body fat reservesthat have been accumulated during the pregnancy. New motherswill still need additional calories beyond their pre-pregnancyintake to provide enough energy through the breast milk theygive to their children. As soon as you wean your baby, yourcalorie needs will gradually return to pre-pregnancy levels. According to the Department of Health, it is suggested thefollowing amounts of extra calories: Up to one month: 450calories Up to two months: 530 calories Up to three months: 570caloriesThere have been other studies which suggest that new mothersonly need an extra 300-400 calories per day during the firstthree months. Healthy Diet for Breastfeeding MothersBreastfeeding mothers should eat foods that will provide highlevels of protein, calcium and iron. They should also drinkplenty of fluids, especially water. They should have as many as8 to 12 glasses of water per day. This will also aid in milkproduction. Below you will find some of the components that willmake up a healthy diet for a new mother:Whole Grains Whole Grain Cereals Fresh Fruits Fresh VegetablesYogurt Low-Fat Fruit Shake Sandwiches with Whole Wheat BreadLeafy Greens Canned Salmon Caned Tuna Cheese Hummus PotatoesBaked Beans In regards to breastfeeding, you should know thatwhat you eat will also affect your baby after they are born,which comes from the breast milk. You should pay attention forreactions in your baby when you eat certain food items, such ashot salsa, garlic chicken, curry, as well as coffee. Otherthings to avoid include broccoli, cabbage, onions and Brusselssprouts, which causes colic. As far as dieting while breastfeeding is concerned, a newmother should strive to lose weight gradually by eating ahealthy, low-fat diet combined with moderate exercise. Rapidweight loss can cause problems with your baby because of therelease of toxins into the system, which are normally storewithin body fat. These toxins can contaminate your breast milk. Some books to consider looking into when you want to know moreon the subject include:Eat Well, Lose Weight While Breastfeeding : Complete NutritionBook for Nursing Mothers, Including a Healthy Guide to WeightLoss Your Doctor Promise by Eileen BehanThe Nursing Mother's Herbal (The Human Body Library) by SheilaHumphreyNursing Mother, Working Mother : The Essential Guide forBreastfeeding and Staying Close to Your Baby After You Return toWork by Gale PryorThe Nursing Mother's Companion by Kathleen HugginsThe Nursing Mother's Problem Solver by William Sears
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