Breastfeeding
uses at least 500 calories a day. Much of this
energy can be derived from fat stores laid down
in pregnancy, but many women also experience an
increase in their appetite. Sensations of hunger
and thirst are particularly intense during this
period, and new mums should be encouraged to respond
to these signals. The stress and tiredness of
early motherhood, as well as the demands of breastfeeding,
mean this is not a good time to diet or limit
your food intake.
It's important
that this increased appetite is satisfied with
foods of a high nutritional quality, not fatty
and sugary foods alone. Requirements for protein,
calcium, folate and vitamins C and A increase
significantly while breastfeeding. This necessitates
a balanced intake of foods as illustrated in the
table below.
Sufficient
fluid is also vital. All lactating women should
drink more than usual (at least eight glasses
of fluids a day) and shouldn't ignore thirst;
it's often the first sign of dehydration. Caffeine
(from tea, coffee and some soft drinks) and alcohol
are excreted in breastmilk, so excessive quantities
should be avoided.
Dietary
guidelines
Nutrition
during Lactation
Calories
A
breastfeeding woman needs to consume
a minimum of 1800 calories per day.
If you are breastfeeding twins,
you may need many more calories.
The mother's appetite is the best
guide to energy requirement. If
you are losing more than 1-4 pounds
per month while breastfeeding, you
may not be eating enough. Overweight
women, or women who gained a lot
of weight during pregnancy, may
be able to lose 4-6 pounds per month
without compromising their breastmilk
production, but rapid weight loss
or slimming should be avoided.
Protein
Protein
needs are increased during breastfeeding.
Be sure you are including a healthy
portion of protein with at least
2 meals each day. Meat, poultry,
seafood, eggs, beans, nuts, tofu,
and many low-fat dairy products
are good sources of protein.
Calcium
Calcium
needs for lactation remain elevated
as in pregnancy. Continue to choose
at least 3-4 calcium-rich foods
daily.
General
Eat
regular meals and snacks, and eat
a variety of foods - try to include
the following in your diet every
day:
Milk,
cheese or yogurt;
Meat,
fish, eggs, bean or pulses;
Fruit
and vegetables - at least five portions;
and
Starchy
carbs - bread, rice, potatoes, pasta
and breakfast cereals.
Fluid
Producing
breastmilk requires water. Drink
at least 8-10 cups of fluids each
day. (But drinking extra fluids
will not increase your milk supply.)
Both caffeine and alcohol are passed
through breastmilk and negatively
affect breast-fed infants.
Foods
to avoid
There should
be no need to avoid any particular foods while
breastfeeding. Some mother say certain foods,
such as onions, garlic and citrus fruits, seem
to upset their babies. However, you should always
check with a healthy professional before omitting
any foods from your diet to avoid a deficiency
in any vitamins or minerals.
Small amounts
of alcohol pass into breastmilk, making it smell
different, which may affect your baby's feeding,
sleeping or digestion. Stick within the daily
limits for women of between two and three units.
It has been
suggested that avoiding potentially allergenic
agents during early life could reduce the incidence
of allergies. The Department of Health advises
that women who are atopic (suffer from inherited
allergies such as eczema, hayfever or asthma)
or who have an atopic partner may consider avoiding
obvious sources of peanuts during pregnancy and
lactation. A lack of research data, however, means
advice has not yet been extended to other allergenic
foods.
