The Breastfeeding Mom's Guide to Good Self-Care by Mary Silva, M.S., R.D. reviewed and revised by Marjorie Greenfield, M.D. Women who breastfeed their babies hear a lot of advice, and keeping track of all the do's and don'ts can be confusing. Here are some important basics to keep in mind.
It's true that women need on average an extra 500 calories a day while breastfeeding, but don't be fooled into thinking you can simply snack on whatever you feel like. It's especially important for you and your baby to eat well-balanced meals at this time.
There's no need to get carried away with adding more calories to your diet. It isn't that hard to eat an additional 500 calories a day, and regularly exceeding that amount can sabotage your efforts to take off weight you gained during pregnancy.
Do choose lower fat, nutritious foods. While some fat in your diet is necessary for the healthy development of your baby, meals should center on fruit, vegetables, and whole grains.
Don't try to lose weight quickly. Significantly limiting your calorie intake can affect the quality and quantity of your breast milk, as well as decrease your energy level. Eating when you are hungry and eating mostly healthful foods is your best guide.
Make a point to eat foods that are high in calcium; it will help preserve the density of your bones. Beverages fortified with calcium, milk and milk-based products, and leafy greens such as spinach are all good sources of the mineral.
While breastfeeding, you'll likely need to drink more than usual. You can't go wrong with water. Try to avoid drinking a lot of caffeinated beverages like colas, hot chocolate, coffee, and tea; the caffeine can pass through your breast milk and may make your baby cranky.
Watch the fruit juice. You only need a little to get all the vitamin C you need, and most juices provide little else except calories. For some women, drinking a lot of juice also can cause an upset stomach or diarrhea.
Eat plenty of fruit and vegetables. Not only are they a great source of nutrition, but they also contain fiber, which can help prevent post-pregnancy .
If family and friends offer to help out, take them up on it. Ask them to do some grocery shopping or to make their favorite dish for you. Use the free time to catch up on your rest or to just focus on your baby.
Don't throw away leftover prenatal vitamins--they can supply you with the extra nutrients your body needs during breastfeeding.
Remember, breastfeeding is one of the best things you can do for your baby. Don't let others convince you that breast milk is a bad choice for your baby.
Finally, don't be timid about asking your midwife, doctor, or pediatrician for help.
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