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Nutrition Tips for Breastfeeding Mothers
The nutrition requirements for breastfeeding are similar to pregnancy and it is recommended that women continue to eat similarly to how they were eating during their pregnancy. However, a breastfeeding woman needs 200 more calories per day than in she did during pregnancy and it is important that the calories come from nutritious foods. Breastfeeding women usually lose 1 to 4 pounds per month without restricting their calorie intake.
Protein
While breastfeeding you should eat two to three servings of protein each day. A serving is equal to 3 to 4 ounces of meat, fish or poultry. Good sources of protein include:
- Meat
- Poultry
- Seafood
- Eggs
- Cheese
- Milk and yogurt
- Cottage cheese
- Tofu
- Dried beans
A note about seafood: The Food and Drug Administration (FDA) recommends that nursing mothers not eat shark, swordfish, king mackerel or tilefish because of their high mercury content.
Calcium
The suggested daily intake of calcium for
breastfeeding mothers is 1,300 milligrams per day. Reading
nutrition labels can help ensure that you are getting enough
calcium. For example, one cup of milk or yogurt contains
300 milligrams of calcium. The best sources of calcium are:
- Milk
- Yogurt
- Hard cheeses
- Calcium fortified orange juice
- Calcium fortified tofu
Iron
Iron also is important for breastfeeding mothers. If you are 18 years of age or younger, you should get 10 milligrams of iron per day. For those over 19, the suggested daily intake is 9 milligrams. Good sources of iron include:
- Meat
- Poultry
- Seafood
- Dried beans
- Dried fruit
- Egg yolks
As mentioned above, it is important not to eat shark, swordfish, king mackerel or tilefish because of their high mercury content.
Vitamin C
Nursing mothers need slightly more vitamin C than they did during pregnancy. If you are 18 years of age or younger, you should get 115 milligrams of vitamin C per day. Those over 19, should get 120 milligrams per day. Good sources of vitamin C include:
- Citrus fruits
- Broccoli
- Cantaloupe
- Potato
- Bell pepper
- Tomato
- Kiwi
- Cauliflower
- Cabbage
Vitamins and Minerals
Breastfeeding mothers need to take some sort
of daily multivitamin that contains 100 percent of the recommended
dietary allowance (RDA). If you wish, you can continue to
take your prenatal vitamin or mineral supplement -- however,
it contains much more iron than needed for breastfeeding.
If you have problems with constipation or stomach upset,
switch to a general multivitamin that contains 100 percent
of the recommended dietary allowance (RDA).
Liquids
While breastfeeding you should drink at least 8 cups of water each day. Have a glass of water each time you nurse your baby. In addition to water, other good liquids are juice, milk, broths, herb teas and soups.
Exercise and high temperatures will increase your need for liquids. Therefore if you are active and/or it is warm, make sure you keep hydrated and drink even more water.
Other Tips
Limit the quantity of foods and beverages you consume that are high in caffeine, such as coffee, tea and some sodas. It is a good idea to limit your intake of highly caffeinated foods and drinks to 8 ounces a day.
Avoid drinking alcohol and smoking cigarettes. Do not use any street drugs. Also, it is important that you do not use any medications that are not approved by your health care provider, even those available over the counter.
For more information or to request an appointment with a registered dietitian, please contact the UCSF Nutrition Counseling Center at (415) 353-1461.
More Information:
This information is for educational purposes only and is not intended to replace the advice of your doctor or health care provider. We encourage you to discuss with your doctor any questions or concerns you may have.
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