Breastfeeding is a wonderful and natural way to nourish and bond with your newborn baby. As a breastfeeding mother, it is important to understand that your body requires additional calories to produce an adequate milk supply and maintain your own health. Proper nutrition and meeting your caloric needs are vital for the successful breastfeeding journey.

Understanding Caloric Requirements

The caloric needs for breastfeeding mothers are higher compared to non-pregnant, non-lactating women. While each woman's calorie intake may vary depending on individual factors such as weight, height, activity level, and metabolism, it is generally recommended that lactating mothers consume an extra 450 to 500 calories per day compared to their pre-pregnancy caloric intake.

Meeting Your Caloric Needs

Meeting your increased caloric needs can be achieved by focusing on a well-balanced diet that includes nutrient-dense foods. Here are some tips to help you meet your caloric needs while breastfeeding:

1. Consume a Variety of Nutrient-rich Foods: Include a diverse range of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Aim for a colorful plate that provides an array of vitamins, minerals, and antioxidants.

2. Stay Hydrated: Breastfeeding can dehydrate you! So, drink plenty of fluids throughout the day. “Drink to thirst” is a good rule of thumb, while having a hydrating beverage close, especially while nursing is helpful.  Water and herbal teas can help maintain good hydration levels. Avoid taking in too much caffeine as this can further dehydrate you, and transfer to the baby. There are lots of teas on the market aimed for nursing mothers, however, they have galactagogues which you’ll need to discuss with your care provider, and/or lactation consultant prior. 

3. Listen to Your Hunger and Fullness Cues: Listen to your body's hunger and fullness signals. Eat when you are hungry, and stop when you feel satisfied. Healthy, protein filled snacks can help satisfy you and provide energy. Avoid restrictive diets as they may compromise your milk supply and overall health.

4. Consider Nutrient Supplements: While breastfeeding you should continue taking your prenatal vitamin. Talk to your healthcare provider about supplementing your diet with vitamins. Some common recommendations include omega-3 fatty acids, vitamin D, and iron.

5. Monitor Weight Changes: If you are wanting to lose weight, ensure that it is a slow, gradual process. Rapid weight loss can affect milk supply, so it is crucial to balance caloric intake and weight management. Reach out to Leva’s fitness coach to aid you!

A Note on Breastfeeding and Weight Loss

Many women wonder if breastfeeding alone will help them shed their pregnancy weight. While breastfeeding does burn calories, it is essential to note that weight loss should not be the primary focus during this period. Rapid weight loss can negatively impact milk production. Instead, prioritize a nutrient-rich and well-balanced diet to nourish yourself and your baby, and consult with a healthcare professional such as our dietician for personalized advice regarding weight management.

Conclusion

As a breastfeeding mother, your caloric needs are increased to support the production of breast milk and maintain your own health. Focusing on a well-balanced diet that includes nutrient-dense foods, staying hydrated, and listening to your body's cues will help you meet your caloric needs. Remember that weight loss should not be the main focus during this period, and our Leva team of lactation consultants, fitness experts, and dieticians are here to assist you.