The breastfeeding diet


 

The breastfeeding diet

 

 

• Get as much rest as possible. If this means going sleeping in the middle of the day when your baby is asleep, then so be it.
• Enjoy this precious time with your new baby. It will go all too quickly and this is a great excuse to savour every minute.
• Get your partner and family or friends to help out with shopping, cooking or household chores etc. This will give you the time you need to establish breastfeeding and recover from the lack of sleep. This period will only last for a few weeks and most things can be put on hold.
• Don’t try to be superwoman! If you overstretch yourself, you will end up feeling run-down and this could go on to affect your milk supply.
• Keep visitors to a minimum in the early weeks – your partner can help with this by deflecting any unwanted guests!
• Listen to your body and be guided by it. By doing this you will soon be back to your energetic self – I promise!
• Gradually you will get into a routine (although it will be like no other you have experienced before!) and begin to feel less tired.

 

To find out more about parenting, from pregnancy to pre-school, visit:
www.practicalparenting.co.uk

 

Breastfeeding is very demanding on your energy levels. This is why it is also one of the most effective ways of regaining your pre-pregnancy weight.

However when you breastfeed it is important to enjoy a wide variety of nutritious foods every day.

BOTH ENERGY (CALORIE) AND NUTRIENT LEVELS ARE HIGHER DURING LACTATION THAN IN PREGNANCY. DURING THE FIRST SIX MONTHS OF EXCLUSIVE BREASTFEEDING, YOUR BODY NEEDS ON AVERAGE AN EXTRA 450 TO 500 CALORIES). BOTH PROTEIN AND CALCIUM REQUIREMENTS INCREASE.

• Calcium requirements increase to 1200mg a day from 800mg a day. This can easily be met by having a carton of reduced fat yoghurt plus 2 slices of wholegrain bread. You should enjoy 4 servings of calcium rich foods a day (one serving equals a cup of milk, a slice of cheese or a carton of yoghurt).
• Include foods high in omega 3 fatty acids such as oily fish and omega-enriched foods like Columbus eggs.
• Eat foods containing iron every day. Red meat is the best source. For non-meat sources like breakfast cereal or green vegetables include vitamin C like a glass of orange juice at the same meal to boost iron absorption.
• Eat plenty of breads and wholegrain cereals.
• Aim for 5 servings of vegetables and fruit a day.
• Eat only a moderate amount of sugary foods and choose low salt foods.

Try to drink 1½ to 2 litres of water a day.

In the early days it is better to stay close to home so you can rest when your baby sleeps and so that you have time to get to know each other. This is nature’s way of giving you time to recover from the birth. Periods of skin-to-skin contact are absolutely vital and will actually stimulate you to produce the perfect amount of milk for your baby. If you are rushing around the chances are that you will not produce sufficient milk and its possible that your baby will not thrive.