nursing mom food recipe

The dietary requirements of a nursing mother

On November 11, 2011, in Tips & Techniques, by Nancy

nursing mom food recipeAs a nursing mum is  advised to eat 2000 calories daily then an additional 500 calories will be needed to supply sufficient breast milk for your baby.  Every Mum is different but this gives a general guide.

Here are a few tips to help you with breastfeeding your baby

  • Consider eating a  fourth meal or maybe two extra snacks to obtain the 500 extra calories that you require on a daily basis.  A meal that includes a glass of milk, a portion of toasted wholegrain bread, a slice of a Cheddar  cheese and a portion of fruit would give you about 500 extra calories.
  • Drink plenty of liquids. A typical breastfeeding Mum needs about 3 ltrs of fluid on a daily basis. The most beneficial fluids are water, fruit and vegetable juices, milk, green tea and fruit teas.  If you drink lots then your baby does not become dehydrated either.
  • Drink or eat about four dairy products daily.  This will help you provide enough calcium for your baby and yourself.
  • Feed on foods loaded in iron daily because the iron resources tend to be reduced following giving birth. You have to increase your own iron supplies while providing iron to your child. Red meats, beans, spinach  and soy beans.  Its also worth considering taking an iron supplement such as Floradix if you feel this may be needed speak to your doctor.
  • Consider taking a vitamin B complex every day. These are essential for yourself as well as your child but sometimes are missing in Western diets. These types of vitamins may possibly be in the prenatal vitamin supplements that you may be still using.

Additional suggestions and safety measures

Whenever your baby feeds drink a glass of water as so often that is when Mum feels really thirsty. Consult your personal doctor regarding using an iron complement or carrying on with your prenatal vitamin supplements. If you feel your baby is reacting to some of the foods you are eating which are coming through in your milk speak with your doctor, health professional or lactation advisor.

 Summary of the required things

-Extra calories and fuilds

-Dairy products

-Foods loaded in iron

-B Vitamins

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About the author

Nancy

Hello Everyone! I'm Nancy and I'm the owner of this website. I have breastfed 6 children and have helped support a number of young mums take on the challenge (and it can be a challenge!). I started this site to share my knowledge, if you would like to be a contributor, please contact me so we can talk more. Good luck on your journey! Nancy

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  • Rpalting

    Seriously????? 500 calories????? Let’s break it down to reality. A breastfeeding mother only needs take in 1800 calories a day. A mom burns 500 to 1000 calories to make adequate breastmilk. Maybe 250 more for multiples. The body needs a certain minimum to maintain itself. You can check out varous websites to see how many calories you need to maintain your current weight. Typically a human needs at least 800 calories to stay alive. Drop below that and you can shut down more than just your metabolism. Staying around 1800 kcal/day allows your body to make milk, keep your metabolism going, and your body functioning. Drop below the threshold of 500-1000kcal for milk production + whatever your body needs to stay functioning healthy and well, and you loose your milk. Blanket statement of just add 500calories to your diet is old school. Take the typical American diet of 2600 calories… add another 500 calories to that….. whooop momma ain’t ever going to loose the baby fat.

  • di

    Thanks for your comment yes agreed to add 500 calories to the average american intake of 2600 calories is not such a good idea and you are right momma will never lose weight! I will update this so that it gives the right info. Yes agreed the 2000 calories with an additional 500 calories could be classed as old school but it is just a guide when a new Mum is unsure of what to eat. I always believe that Mum knows best and that it is good for her to adapt her diet to suit both baby and herself once breastfeeding is established when the baby is around 8 weeks old.



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