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During your pregnancy, your body nourished your growing baby through the food that you ate. Now that your baby is born, and if you have chosen to breastfeed, your baby will still depend on your diet—and the milk you produce—in order to thrive outside the womb. Here, a few simple guidelines on eating right.
A breastfeeding mother is in reality, eating for two, but that doesn’t mean you need to consume an excessive amount of food. During lactation, your body will adjust to utilise nutrients more efficiently, ensuring that both baby and you have enough of what’s required. In the initial period after delivery, your body will also tap into the fat stores remaining from pregnancy for the extra energy necessary to produce milk. What you eat does make a difference, however—and you need between 300 and 500 extra calories a day to make milk for baby.
It’s recommended that you try to eat as healthfully as you can while you are breastfeeding. It’s been drilled into us long enough (and proven too) that processed foods, foods that are overly salty or sweet, as well as carbonated drinks are typically laden in fat and sugar. These are known as “empty calories” too, as while the consumer may rack them up quickly and easily, they are disproportionately low in nutritional value and are also the common culprits to myriad health woes.
Coming up with a sensible eating plan that takes breastfeeding into consideration can be as straightforward as simply including more of the nutritious foods that you normally eat. Opt for nutrient-dense foods (more nutrition per calorie) that fill you up for longer and doesn’t result in energy crashes. Because of the extra nutritional needs of mother and baby, continue your prenatal vitamin supplements during breastfeeding, unless your doctor advises otherwise.
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For balanced nourishment on a daily basis, you should aim to eat from the five basic food groups:
* whole grain bread, cereal, rice and pasta: 6-11 servings daily
* vegetables: 3-5 servings daily
* fruits: 2-4 servings daily
* fish, meat, poultry, eggs, beans and nuts: 2-3 servings daily
* milk, yogurt, cheese and other dairy: 2-3 servings daily
But that’s not all. For even more balanced nutrition, portion the foods across these five groups into three basic calorie groups: carbohydrates, proteins and healthy fats. Carbohydrates should make up 50-55 percent of your total daily calories intake, protein should constitute 15-20 percent, while healthy fats should offer around 30 percent of your total daily calories.
While most of your nutrients should be preferably derived from fresh and natural sources across these basic food and calorie groups, pesticides and other agricultural or industrial pollutants may be of concern to some people. As a result, it is not uncommon for breastfeeding mothers to zealously ensure that the food they eat is organic and are non-genetically modified (GMO) as well. These failsafe options are however, costlier than average farm-grown produce. If you’re nursing and concerned, you still can do your bit to minimise the possibility of any harmful substances entering your milk from the food you eat. Avoid seafood that comes from contaminated waters, or simply minimise consuming fish skin which is believed to contain more concentrated levels of possible toxins than the flesh. The same applies for the fatty portions of meat and poultry. Also, always peel and thoroughly wash all fresh fruits and veggies to ensure their surface is free from any fertilisers or pesticides.
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Calcium counts
Breastfeeding mothers also require plenty of calcium (at least 1,000mg a day), as intake of this vital mineral will grow and strengthen your baby’s developing bones. Some mothers fear that breastfeeding may actually deplete their calcium reserves faster than usual, but in fact, nursing may actually protect your bones against osteoporosis. According to some studies, the bone density of breastfeeding mothers returns to pre-pregnancy or even higher levels during and after weaning. On the contrary, studies have found that women who did not breastfeed tend to have a higher risk of hip fractures after menopause.
If you are still concerned about your calcium levels, you may resort to taking a supplement. However, obtaining calcium from a variety of foods is just as ideal, if not better. Also, fret not if you’re not a fan of milk—drinking it doesn’t mean your production will be far superior; cows after all, don’t drink milk to produce milk! Apart from milk, you still obtain calcium from other dairy sources such as cheese and yoghurt (which may also be more forgiving to those with lactose intolerances). Even “unlikely” foods such as sardines, salmon, bean curd, soybeans, raisins, figs, broccoli and even carrot juice can provide adequate amounts of this bone-building requisite too, as long as there’s a wholesome variety!
Integral iron
Besides calcium, another mineral that is essential in the diet of a lactating, post-partum mother is iron. This is necessary not just to replenish any blood loss during delivery, but iron also is needed to make sufficient oxygen-carrying red blood cells for circulation throughout the body. Having oxygen-rich blood in your system combats fatigue (and new moms need all the energy they can muster!) and even bolsters your immunity to ward off infections. Iron contributes to healthy skin, hair, nails and cells too—so that you can prolong that pregnancy glow! Nursing mothers should consume such foods as red meat, poultry, fish, soy products, green leafy veggies and iron-fortified cereals. Ensure you have sufficient amounts of vitamin C too, which helps improve the absorption of iron from food. This is commonly found in most fruits and veggies.
While iron should remain one of the mainstays in a balanced diet, you may be surprised that your recommended intake is only 9mg if you’re breastfeeding; whereas the required amount during pregnancy is 27mg! That’s because breastfeeding actually has an iron-preserving effect that suppresses your period and prevents you from menstruating. Hence there is no pressing need to replenish iron in your body as the levels are not being rapidly depleted.
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Drink up!
A breastfeeding mom’s best drink? Water! It doesn’t have calories, and it’s perhaps the most convenient and excellent way to keep optimally hydrated. Breast milk is, after all, a liquid; so it makes sense that breastfeeding mothers are usually advised to increase their fluid intake. It’s interesting to note, though, that drinking more doesn’t mean you will start producing more milk. First, the type of fluid also matters. Caffeinated drinks have a diuretic effect which causes you to pass more urine—not to mention traces of valuable vitamins and minerals, which are flushed out as well. In fact, excessively consuming fluids can actually hinder milk production as this also increases urination and fluid loss.
Researchers from the University of Iowa Hospitals and Clinics conducted a study where breastfeeding mothers were given 25 percent more fluid than their original baseline intake for at least a week. Although they were drinking more, the mothers’ milk production did not change significantly and in fact dropped slightly, albeit at levels that were not “statistically significant”.
Overall, what this means is that while additional fluids won’t hurt or harm, you don’t need to obsessively monitor how much you are drinking.
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Mom’s Snack Cravings: An Afterword
Although we know which titbits are bad, worse, or off-limits even, we just can’t help ourselves sometimes! How about this then? Rather than rule out “sinful snacking” altogether then feel guilty when that happens, it’s simply best to cut ourselves a little slack as new mothers. This means minimise rather than eliminate, and to permit small quantities that are spaced out— for example, an after-dinner scoop of ice-cream is fine twice a week, instead of binge eating an entire tub of Ben & Jerry’s in one sitting then beating yourself up about it non-stop. Chances are, this constant bemoaning might make you feel rotten to the extent that all your best intentions evaporate and you find yourself stuck in the same frustrating cycle.
The truth is, when it comes to losing post-pregnancy weight, we can’t have our cake and eat it too. Let’s face it: we now have a new baby to nurse and nourish, and that real responsibility really does require a lifestyle change. Breastfeeding can be a time-consuming and even stressful affair for some mothers, and obsessing about slipping back into your pre-pregnancy jeans won’t do you any favours either. What’s important is that you continue to nourish yourself and baby with the right foods in the right amounts, AND with allowance for occasional slip-ups. Think fuelling up and going the distance, instead of filling up just for the sake of moving.
If and when you do slip up, try rationalising with yourself why that happened instead of justifying it away and in so doing, sliding further down the slippery slope. Do so, however, only if such incidents affect you greatly. It really depends. Some moms take it in their stride and move on; for other moms, it may have been a treat or reward for their milk production efforts; and there are still moms who snack excessively when they’re in a negative mood.
To encourage responsible and moderate snacking, identify the reasons (or triggers) for these instances of “extra eating”. Find healthier alternatives—yoghurt to ice cream, whole wheat crackers to chocolate cream biscuits, baked snacks, not fried. Some people are not necessarily drawn to taste but textures, too, so if you like chewy candy, try a healthier option like some dried raisins or figs instead (the latter even has tiny seeds for added bite!).
Who says snacking is always bad? Make those calories count, and your body, milk production and your precious baby will tally up in thanks!
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