Nutrition Therapy for Women Who Are Breastfeeding fantasktic
Nutrition Therapy for Women who are Breastfeeding Exclusively
Nutrition during Breastfeeding
Be sure to eat a wide variety of foods from all food groups. If you eat a healthy, balanced diet, it should give your body what it needs, and it will help you produce quality breast milk for your baby.
Remember that breastfeeding requires more calories than normal, approximately 500 additional calories a day. However, the exact number of calories you need will depend on how much you nurse. The more you breastfeed, the more calories you should consume. You’ll also need more protein, vitamins and minerals than normal.
The extra calories you need should come from nutritious foods, including fruits, vegetables, whole grains, lean meats and low-fat or nonfat dairy products.
Try to drink about 12 (8 fl-oz) caffeine-free drinks per day, according to thirst. Also, if you drink a glass of water each time you breastfeed, that will help you get the fluids you need.
Daily Meal Planning
Eat at least 5 ounces of protein. If you do not eat meat, try similar amounts of other foods with protein, such as tofu, soy, nuts, eggs, cheese or beans.
Have at least 1.5 cups a day of fruit. Try to only have juice that is 100% and only 1 cup a day.
Consume at least 2.5 cups of vegetables with at least 1 cup being dark green or orange vegetables.
Eat at least 3 cups of low-fat or fat-free dairy foods for adequate calcium and vitamin D intake.
Consume at least 6 ounces of grain foods like whole grain bread, pasta or cereal. Make sure that at least half of these come from whole grains.