Your body went through a lot of changes during pregnancy
and childbirth. A healthy diet is one of the best ways to promote your
recovery.
Many breastfeeding moms feel extra hungry,
which makes sense: Your body is working around the clock to make breast milk
for your baby. Eating small meals with healthy snacks in between – the way you
may have done during pregnancy – is a good way to keep your hunger in check and
your energy level high
Just because your baby won't be harmed by your occasional
dietary lapses doesn't mean that you won't suffer. When you don't get the
nutrients you need from your diet, your body draws on its reserves, which can
eventually become depleted. Also, you need strength and stamina to meet the
physical demands of caring for a new baby.
Instead of counting calories, follow your hunger as a guide to
how much you need to eat.
There's no single answer to how many calories a nursing mom
needs. But in general, most women who are breastfeeding need about 500 calories
more than moms who aren’t – that are a total of 2,000 to 2,500 calories per day.
The exact amount depends on a number of individual factors, such
as your weight, how much exercise you get, how your metabolism works, and how
frequently you're breastfeeding.
If you're concerned about putting on excess pounds, talk to your
healthcare provider about your body mass index and what you can do to maintain a healthy weight.
The best plan: Lose your pregnancy weight gradually. Plan to
take up to a year to get back to your pre-pregnancy weight.
If you're overweight or obese, you may be able to start trying
to shed pounds earlier but first ask your doctor for advice. And be sure to
stay hydrated – sometimes dieters cut back on water when they eat less food.
Most women can safely lose 1 pound each week by combining a
healthy diet with moderate exercise. Don't try to lose weight by dieting until
at least two months after your baby is born. A reduced-calorie diet in the
first couple of months could sap your energy and diminish your milk supply.
A sudden, large drop in your calorie intake can affect your milk
supply, so don't go on a crash diet to lose weight quickly. If you're losing
more than 1 pound a week after the first six weeks, that's a sign you need to
take in more calories.
The weight gained in pregnancy helps build energy
reserves for your recovery and for breastfeeding. After delivery, good
nutrition helps you to stay healthy, active, and feeling your best. Whether you
breastfeed or formula feed, you need to eat a healthy and balanced diet.
Canada’s Food Guide
Canada’s Food Guide explains the amount and types of food
you need, as well as the importance of physical activity in your day. Following
Canada’s Food Guide will help you to make good choices from four food groups:
·
vegetables and fruit
·
grain products
·
milk and alternatives
·
Meat and alternatives.
The Food Guide’s tips will help you to:
·
reduce your risk of obesity, type 2 diabetes, heart disease,
certain types of cancer, and osteoporosis
·
contribute to your overall health and vitality
·
Meet your needs for vitamins, minerals, and other nutrients.
Losing Weight
·
Many new mothers want to lose their pregnancy weight quickly,
but extreme dieting and rapid weight loss can be hazardous to your health.
·
It can take several months to lose the weight you gained during
pregnancy. Try cutting out high-fat snacks and focusing on a diet with plenty
of fresh vegetables and fruits, proteins, and whole grains. Use Canada’s Food
Guide to help you create a sensible plan.
·
Losing 1 to 2 pounds per month for the first 6 months (or until
you reach your desired weight) is safe for both you and baby.
Vitamins and Nutrition after Pregnancy
Some women develop anemia during pregnancy and after
childbirth. Anemia is a condition in which the body does not produce enough
healthy red blood cells to carry oxygen around the body to all the tissues and
organs. See your health care provider to diagnose and advise you about anemia.
·
Symptoms of anemia include feeling tired, weak, dizzy, short of
breath, or having headaches.
·
You need to eat foods with iron, protein, and other nutrients if
your body is to produce healthy blood.
·
You can help prevent anemia by eating more iron-rich foods, such
as green leafy vegetables, red meat, nuts, fortified cereals, or by taking iron
supplements if recommended by your health care provider.
·
Vitamin C helps your body to absorb the iron in foods. One way
to add vitamin C to your meals is to drink a glass of orange juice.
Healthy Eating Keeps Mom and Baby Healthy
Your breast milk is nature’s perfect recipe for your
baby’s growth and development.
·
Avoid foods with added fat, sugar, salt, and chemicals.
·
Eat when you are hungry and stop when you feel full.
·
Water, milk, 100% pure vegetable and 100% pure fruit juices are
good choices when you are thirsty.
·
Stay away from nicotine and other poisons. If you cannot quit
smoking, try not to smoke at least an hour before the next feeding.
·
Talk to your health care provider if you are taking any
medicine. This includes medicines that you can buy without a prescription.
·
Foliate is a vitamin found in dark green vegetables, citrus
fruit, and whole grains. Ask your health care provider if you need extra foliate
while breastfeeding.
·
Limit the amount of alcohol and caffeine you consume. Caffeine
is found in coffee, tea, cola, and chocolate.
Eat
many different kinds of foods
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