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What’s Going On in Your Body
How Much Weight Gain Is Normal During Pregnancy?
Breastfeeding Recommendations
What to Eat When Breastfeeding
Pictured Recipe:Peanut-Butter Banana English Muffin
How many extra calories do you need?
“Breastfeeding women are advised to consume an additional 300 to 500 calories more per daythan before pregnancy, but this can vary per individual,” saysCrystal Karges, M.S., RDN, IBCLC, a San Diego-based private practice dietitian and lactation consultant. “It is most important to tune in and listen to your own body and eat to satisfaction. Some days, you may feel hungrier than others, and it is important to honor what your body may need.”
New moms often feel a lot of unrealistic pressure to bounce back to their old bodies right away, butbreastfeeding is not the time to cut caloriesor restrict your diet. Despite the fact that breastfeeding burns more calories, you also need to eat more to keep your milk supply going. Plus, you’ll likely be hungryall the time.
What can breastfeeding moms drink?
Keep a water bottle handy because breastfeeding moms report being thirsty all the time. Plus, you’ll need more fluids to keep your supply flowing.
There isn’t an exact recommendation for how much water you should drink, but the color of your urine can help you figure out how hydrated you are: if your pee is yellow to dark-yellow, drink up. If it’s pale yellow or clear, you’re good.
Unsweetened beverages like water or seltzer are best when breastfeeding. Steer clear of sodas and sugary beverages as much as possible.
Featured Recipe:Raspberry-Peach-Mango Smoothie Bowl
What about coffee and alcohol?
If you prefer an evening pinot to a morning java, we have good news for you: you don’t have to “pump and dump.” Recommendations are conservative when it comes to alcohol and breastfeeding, but the truth is there aren’t enough studies to really know (which is why recommendations err on the conservative side).
For moms who enjoy an occasional drink, the ACOG recommends waiting two hours after a single drink to breastfeed. Others disagree with this, however, because the amount of alcohol passed into breast milk is a fraction of that in the mother’s bloodstream. It’s good to remember that breastfeeding or not, the recommendation is for women to have no more than one drink per day.
Foods to eat more of while breastfeeding
Pictured Recipe:Creamy Blueberry-Pecan Oatmeal
It’s important you get enough protein, calcium, iron and vitamin C.Plus, even though you’re postnatal, keep taking your prenatal vitamin. You can use the boost of nutrients you might not be able to get from your food. Since your hunger will strike all day-and all night- keep healthy, easy snacks on hand like string cheese, nuts and dried fruit.
Try These:Clean-Eating Snack Recipes
Sample meal plan for a breastfeeding mother
Pictured Recipe:Tuna & Olive Spinach Salad
Breakfast:Oatmeal with berries, peanut butter and walnuts
Nutrients: fiber, protein, iron, omega-3s
Snack:Apple with string cheese
Nutrients: fiber, protein, calcium
Nutrients: omega-3s, protein, iron, vitamin C, fiber
Snack:Roasted chickpeas or edamame (buy premade or make your own)
Nutrients: fiber, protein
Dinner:Chicken, salmon or beans with sautéed kale and quinoa
Nutrients: protein, fiber, omega-3s (in salmon)
Snack:Whole-wheat toast with banana, nut butter and chia seeds
Nutrients: protein, fiber, omega-3s
Foods to increase milk supply
The best way to boost your milk supply is to follow a well-balanced diet (like the one above), and stay hydrated. Many women report that brewer’s yeast, fenugreek and milk thistle help boost their supply. Some studies back the efficacy of fenugreek, but the jury is out on most of these. Check with your doctor or lactation consultant before taking any herbs or supplements.
Breastfeeding Support
If you have trouble breastfeeding, ask for help, and get it from multiple places. New moms may have to chat with three to five lactation consultants before figuring out a solution. Be proactive in the hospital, and ask to speak to a lactation consultant.
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