Breastfeeding is strongly encouraged for the first year of life by the American Academy of Pediatrics. Here are some of the basics of breastfeeding nutrition.
Extra Calories: As a nursing mother, you will need an additional 400-500 calories a day to help keep up your energy. To achieve this, snack on a slice of whole-grain bread with a tablespoon of peanut butter, a banana or apple, and 8 ounces of fat-free yogurt. Make sure to eat a variety of whole grains, fruits, and vegetables throughout the day.
Extra Fluids: Be sure to drink frequently. Have a glass of water nearby when you breast feed your baby. Aim to drink at least eight glasses of water or other liquids a day. Be cautious of juices and sugary drink as they can cause weight gain.
What to avoid while Breastfeeding:
- Alcohol- There is no level of alcohol in breast milk that is considered safe.
- Caffeine- Avoid drinking more than 16-25 ounces of caffeinated drinks a day
- Fish- Exposure to fish with high amounts of mercury through breast milk can pose a risk to a baby’s developing nervous system. Fish low in mercury that would be considered good choices include: shrimp, salmon, canned light tuna and catfish.
