Did you know a mother can burn 500-800 calories a day if she breastfeeds her child without using formula or water supplements? That’s a great statistic if you’re a new mom concerned with losing pregnancy weight, but it’s important to take care of yourself while taking care of your new little one.
The American Academy of Pediatrics shares this list of nutrient-rich foods for nursing moms:
- Calcium: dairy products, calcium-fortified foods, leafy green vegetables or dried beans
- Vitamin D: fortified foods
- Protein: lean meats, fatty fish, eggs, dried beans, nuts and nut butters
- Iron: leafy green vegetables, meat, fish and iron-fortified cereals
- Folic acid: green vegetables, beans, citrus fruits, meats, fortified foods or supplements
“It’s important for a mom to ‘listen to her body’,” said Sandi Brown, registered nurse and lactation consultant with St. Elizabeth Healthcare. “Eighty-five percent of breast milk is water, so she needs to drink when thirsty and eat when hungry, preferably water to drink and protein-rich foods to eat as a snack and during meals. I also suggest taking a good multivitamin – prenatal vitamin or over-the-counter are okay ““ while lactating,” Brown continued.
If you have more questions about breastfeeding, read 10 breastfeeding tips for new moms.
