If you are a breastfeeding mother, you most likely have developed the constant, monster-like hunger that comes along with nursing. Many women feel that they consume way more calories while breastfeeding than they did while pregnant. In fact, while pregnant you only need an extra 300 to 350 calories per day, which is equivalent to one baked potato. However, breastfeeding mothers tend to need closer to an extra 300 to 500 calories per day. The ideal caloric intake while nursing is 1800 to 2200 calories or more per day.
What to Eat While Breastfeeding
Now that you know how much you should be eating, the focus shifts to what you should be eating. Women’s bodies are miraculous and will provide the baby with the necessary nutrients regardless of the mother’s diet, dipping into her reserves when necessary. But why not give your body the help and fuel it needs by eating the right foods as well.
Below are a few examples of the best foods to consume while breastfeeding. Keep these items in mind the next time you hit the grocery:
- Avocados: Avocados are not only delicious, but they offer health benefits to both mom and baby. Containing more potassium than bananas, avocados are also packed full of healthy fats, vitamin K, folate, vitamin C, vitamin B5 and B6, as well as vitamin E and more. They aren’t called a superfood for nothing.
- Lentils: Lentils may be small, but they are mighty (and packed full of nutrients!). High in fiber, they also encompass 7 other important minerals, such as protein and B-vitamins. Additionally, by replenishing your iron store, lentils can help boost your energy levels which are necessary for breastfeeding.
- Whole-grains: Just like the items above, whole-grains offer many great health benefits. Complete with protein, fiber, B vitamins, antioxidants, and more, whole-grains are a wonderful food choice for a breastfeeding mom. Also, whole-grains have been linked to redistribution of belly fat, so stock up!
- Citrus Fruits: Consuming citrus fruits, such as oranges and grape fruits, can aid your body in getting the supplies it needs for a healthy breastfeeding relationship. In fact, citrus fruits contain several different antioxidants to help fight off various health concerns, as well as dietary fiber and vitamin C.
- Dark leafy greens: Bring on the spinach, collards, and kale! Dark leafy greens not only contain folate, which is an important nutrient for many health reasons, but they also have the ability to burn fat through nitrites. They also contain high levels of vitamin K, beta-carotene, and lutein which have anti-aging components. You can’t go wrong with this food choice.
Eating right while breastfeeding is important for both mom and baby. If you are struggling with postpartum weight loss while breastfeeding, let the professionals at Total HealthcareMD lend a hand. Our team of medical professionals can help create a customized meal plan to meet your breastfeeding caloric needs as well as aid in healthy weight loss.
For more informant on Total HealthcareMD, we invite you to explore our website. Be sure to take a glance at the before and after gallery and read our patient testimonials. When ready, request a complimentary consultation with a weight loss expert. We look forward to meeting you!