GUIDELINES FOR NURSING MOMS
 

You create a win-win situation when you breastfeed. By eating right, you give your baby all the nutrients needed for growth and health, and you speed your way to a strong, healthy recovery. Keep in mind that you’re still eating for two. As a nursing mom, you’re the sole source of all the nutrients your newborn needs to grow and thrive. And good food choices also help you regain your energy, health, and figure now that your baby is born. Every choice you make – from the cereal you select for breakfast to the vegetables you have for lunch to supplements you take – directly affects your health and that of your newborn. FOCUS ON PRODUCE Each day, include at least 5 servings of fresh fruit and vegetables (including at least one serving of a dark-orange vegetable, two servings of dark-green leafy vegetables, and one serving of citrus fruit). A rule of thumb is to include two fruits or vegetables at each meal, such as a banana and a glass of orange juice for breakfast, a glass of tomato juice and a salad for lunch, and at least one cup of steamed vegetables with dinner. EMPHASIZE GRAINS. Include at least six servings of whole grain breads and cereals in your daily menus and examples could include two ounces of a high-fiber, ready to eat cereal for breakfast; two slices of whole grain bread in a sandwich for lunch; and rice and a roll at dinner. DRINK MILK You need the calcium equivalent of at least three glasses of fat-free or reduced-fat milk daily (or at least 1,000 mg* of calcium per day). You also can boost your calcium intake with plain yogurt, reduced-fat cheeses, calcium-fortified soymilk, or calcium-fortified orange juice. THINK PROTEIN Include three servings (65 g of protein) daily of extra – lean meats, chicken without the skin, fish, or cooked dried beans or peas. SUPPLEMENT RESPONSIBLY Ask your physician about taking a moderate multiple-vitamin and mineral supplement when you’re nursing. If you fall short of your calcium requirements, ask about a calcium supplement, too. Remember to take these supplements with a meal, not on an empty stomach. CHOOSE BEVERAGES WISELY Remember, whatever you drink, your nursing baby drinks, too. So drink lots of water – 8 to 12 cups per day (more if you’re thirsty). You can drink caffeinated beverages in moderation, but it’s best to avoid alcoholic ones. BALANCE YOUR CALORIES Nursing boosts your daily energy needs by an additional 500 calories over your pre-pregnancy requirement, but your vitamin and mineral needs are even higher than they were during pregnancy. That means that every bite you take must be chock-full of nutrients to ensure optimal health for you and your baby. This is no time to drastically cut calories or skip meals! GO WITH THE FLOW Your time is seldom your own after your baby arrives, which can make eating well a challenge. But you need to eat regularly, so plan ahead. Stock the kitchen, refrigerator, your glove compartment in the car, and your purse with easy-to-prepare, healthful snacks. MAINTAIN A HEALTHFUL DIET As a nursing mom, you require more calories from nutritious foods than at any other time in your life; this isn’t the time to drastically cut calories in an effort to fit into your jeans. A diet with too few calories may reduce your milk supply. While your energy needs increase by about 500 calories a day, your vitamin and mineral needs increase even more, which means every calorie counts. Eating strongly flavored foods (such as onions, garlic, broccoli, cabbage, or cauliflower), spicy foods, or beans may give breast milk an “off” flavor. This may make some babies fussy; others won’t even notice. If these foods seem to upset baby, cut back on them for a while.