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| |    Dietary Tips for Breastfeeding Moms by Mary Silva, M.S., R.D. reviewed and revised by Marjorie Greenfield, M.D. As a breastfeeding mother, your diet is important to assure the quality and quantity of milk you are able to produce while protecting your own nutritional needs. Women who nurse require an extra 500 calories or so a day above their pre-pregnancy Recommended Daily Allowance (RDA). This takes into account the fact that a breastfeeding infant takes in, on average, about 650 calories a day. Some women need more calories, especially those who had low weight gains during pregnancy or are breastfeeding more than one infant. Initially, the weight you gained during pregnancy can provide those additional calories. Even so, it's important to eat a well-balanced, healthy diet to get the extra protein, vitamins, and minerals needed. (Women who take in too few calories or inadequate amounts of carbohydrates or protein may produce less breast milk.) Whatever you do, don't forgo getting those extra calories in exchange for quick weight loss. Strive instead to lose 1 to 2 pounds a month, which is a safe, achievable goal. Important vitamins, minerals Breastfeeding moms need more folate and magnesium than usual. To ensure that you're getting enough, eat at least nine servings of fruit and vegetables a day. You'll also require more vitamin B6, iron, and zinc; poultry and lean meat are good sources. Finally, stock up on dairy products, legumes, and calcium-fortified foods to ensure that your calcium needs are met. Avoiding certain foods Some practitioners believe that eating foods that give breast milk a different flavor or smell will accustom infants to the taste of solid foods, and thus help with weaning later on. A baby occasionally will be affected by the foods her mother eats. In some cases, foods can be eliminated easily without affecting the mother's nutrition; however, avoiding whole food groups or certain foods in particular may be harmful. Be sure to discuss any dietary changes with your healthcare provider. Don't skimp on water Breastfeeding mothers may feel thirstier than usual. You can gauge your fluid intake by looking at your urine; if it's dark, you need to drink more liquids. No scientific studies have found that drinking more fluid will result in producing more breast milk; however, not getting enough to drink can affect how much milk is produced. Caffeine and alcohol Caffeine can cause your baby to be irritable, so watch your coffee, tea, chocolate, and soda intake. Keep an eye on how much alcohol you drink, too. Experts suggest limiting alcohol to one or two small drinks on special occasions, then waiting two to four hours before breastfeeding to allow the alcohol to clear your system. Some moms express and discard the breast milk produced after drinking to assure their baby isn't affected by it. The American Academy of pediatrics, however, considers alcohol in moderation compatible with breastfeeding. It takes a blood level well over the standard of intoxication to produce sleepiness or other changes in a breastfeeding infant. Recommended Foods and Servings
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