Depending on your height and weight, a nursing mother should consume between 2,000 and 2,500 calories each day. The calorie count may seem a bit extreme, but a good breastfeeding diet means you’re eating enough healthy food for two.
A great resource is the Food Guide Pyramid provided by the U.S. Department of Agriculture. It divides foods into groups and how many servings of these foods you should eat per day. The Nutrition Guide Pyramid helps you on how to maintain a balanced diet, which is important for your health and your baby’s health.
When a woman becomes pregnant, the obstetrician automatically takes her prenatal vitamins until delivery. Many pediatricians continue to take these vitamins to the nursing mother as part of their breastfeeding diet. Vitamins ensure that the mother gets the right amount of nutrients no matter what she eats daily.
Doctors recommend that breastfeeding mothers drink at least 8 glasses of water every day to stay hydrated. Drinking water also helps the body get rid of toxins. Drinking less than the recommended amount of fluid can reduce the mother’s milk volume.
A balanced breastfeeding diet should consist of the freshest fruits and vegetables you can find and can be eaten cooked or raw. They should consume certain types of protein that can be found in meat and dairy products. It is good for you to consume grains such as rice, wheat, corn in the form of pasta and bread.
A balanced diet simply means you eat a variety of foods from each food group. Fresh foods, such as whole vegetables, fruits and meats, are more nutritious than canned or frozen ones. Canned ice cream can cause a loss of nutrients and vitamins in food. Try to find foods that do not contain preservatives. Preservatives allow foods to last longer than natural whole foods. Everything a nursing mother eats is passed on to her baby, and this includes faux flavors, preservatives, and faux colors. You want to stick to unprocessed foods to get natural colors, flavors, and zero preservatives.
To make it easier for you, have everyone in your family eat what you eat. You don’t need to buy or cook special food for you or your family. You’ll be eating healthy if you choose healthier, natural foods that haven’t gone through a ton of processing. To make your meals more delicious, find simple recipes that sound delicious and try once, if you don’t like it, move on to the next recipe. By making just a few new food choices, a nursing mother will stay healthy and recover faster from her pregnancy.
When you begin to breastfeed your baby, it is important to use the Nutrition Guide Pyramid chart as a resource. It provides an overall healthy diet for everyone, but more importantly for nursing mothers. After weaning your baby, continue these good eating habits. Eating a variety of foods gives your body what it needs to fight germs and infections. This keeps the mother healthy and gives the baby a healthy start.