After having a baby, you may be anxious to return to your pre-baby weight. However, breastfeeding, eating healthy, and getting enough nutrients should be your primary focus.
You may not initially lose weight while breastfeeding if you eat the extra 500 calories/day recommended for breastfeeding women. Still, the good news is that after a few months, you’re likely to lose weight faster than mothers who are not breastfeeding.
Follow these tips for healthier eating while breastfeeding for you and your baby’s health:
- Choose whole over processed foods. Eat primarily nutrient-dense whole foods instead of processed foods containing empty calories. Good options include lean proteins, fruits, vegetables, whole grains, healthy fats, nuts and seeds.
- Get enough of these nutrients. Some nutrients in breast milk vary depending on what you eat. To ensure your baby gets what they need, consume enough B vitamins (B1, B2, B6, and B12), vitamin A, vitamin D, choline, selenium, and iodine.
- Don’t skimp on these nutrients either. Your baby will get enough calcium, folate, iron, copper, and zinc from your breast milk, but if you don’t get enough from your diet, you will be deficient in these nutrients.
- Drink enough water. Your body needs more water than usual to meet the demands of milk production. If your milk production decreases or you feel thirsty, tired, or faint, drink more water. It is recommended breastfeeding women drink approximately 13 cups of fluid daily.
- Don’t severely limit calories. Even though you may want to lose weight, your body needs the extra energy to meet the demands of breastfeeding. If you limit calories too much, it may affect your milk supply. The average breastfeeding woman needs to consume an additional 450-500 calories daily on top of their average daily intake.
Temple OB-GYN doctors and our breastfeeding support program help new mothers achieve a positive breastfeeding experience with personalized, hands-on care and education backed by university research. They also provide ongoing support after patients are discharged from the hospital to help address any breastfeeding issues that may arise at home.
Helpful Resources
Looking for more information?
- Breastfeeding Support at Temple Health
- OB/GYN & Reproductive Endocrinology
- Breastfeeding Support: Doctors and Care Team