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Your Nutritional Needs While Breastfeeding

Make sure you get enough nutrients – not just more calories – when you're breastfeeding your baby.
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WebMD Feature

During pregnancy, your appetite can soar. Your growing baby is drawing from your nutritional stores. But you're also hungry because your body is hard at work helping to prepare your milk supply.

After you give birth, good nutrition is even more important than during your pregnancy. It can make a difference in the quality of your breast milk and affect how quickly your body rebounds from childbirth.

Though doctors once routinely recommended an additional 500 calories a day for breastfeeding moms, today, experts say what you eat matters far more than your caloric intake.

"Beyond a doubt, the nutritious quality of the foods you eat is of major importance during breastfeeding. Simply adding empty calories, like those found in sugary snacks or junk food, is not going to help you or your baby," says Linda M. Hanna, IBCLC, program coordinator for Lactation and Prenatal Education Services at Cedars-Sinai Medical Center in Los Angeles.

In fact, she says, if a mother isn't feeding herself with enough nutritious foods, the number of "dirty diapers" goes down, a sign that your baby may not be getting enough to eat.

Complex carbohydrates are among the best foods you can eat while breastfeeding, says Hanna. Build these into your daily diet:

Vegetables such as broccoli, cauliflower, bell peppers, squash, and beans

Fruits such as apples, berries, plums, oranges, peaches, and melons

Whole grains such as whole-wheat bread, rye bread, and brown rice

Not coincidentally, these are the same foods recommended for nursing mothers by the American Academy of Pediatrics. One extra benefit: this type of diet can also help you shed those post-pregnancy pounds.

"If you look at the Weight Watcher's diet for lactation, it's all about complex carb loading. It's one of the most successful long-term lactation weight loss programs for women. It helps them lose weight without sacrificing milk production," says Hanna.

In addition, Hanna says it's also important to get enough protein and fat in your diet. Aim for at least three to five servings (1 ounce each) of fat a day. These could be vegetable oils, butter, or even mayonnaise.

This, she says, will help your body to make a good supply of the super-fatty and satisfying "hind" milk that is expressed during the later half of each feeding, Hanna says.

"In the end we are talking about eating a balanced diet, with complex carbohydrates, protein, and fats, and with as little sugar and sugary snacks as possible," says Hanna.

Among the most important nutrients you need while breastfeeding is calcium -- a minimum of 1,000 mg daily is a must. While dairy foods are a great source, you don't have to drink milk to make milk. To meet your calcium needs, the American Academy of Pediatrics suggests five daily servings of any calcium-rich food, including low-fat yogurt and cheese, as well as nondairy foods such as salmon, broccoli, sesame seeds, tofu, and kale.

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