The Nursing Mother's Diet

Subject: The Nursing Mother's Diet Sat Oct 06, 2007 9:51 pm

http://womenshealth.about.com/cs/breastfeeding/a/nursingdiet.htm

The Nursing Mother's Diet

From Sylvia Brown with Mary Dowd Struck

About.com Health's Disease and Condition content is reviewed by our Medical Review Board
Good Nutrition for You and Your Baby

A nursing mother produces 23 to 27 ounces of milk per day, containing 330 milligrams of calcium per quart. This requires an extra energy expenditure of at least 500 calories per day. Good nutrition is therefore just as important for you as it is for your baby.
The quality of breast milk is only affected in extreme cases of deprivation, or by excessive intake of a particular food. But the quantity of milk depends very much on the mother's diet. Food absorbed by a nursing mother not only fulfills her own nutritional needs, which are greater during the postnatal period, but also enables her to produce milk. A woman who does not feed herself properly may still have a healthy baby, but it will be to the detriment of her own health. If you lack sufficient nourishment, your body will make milk production its first priority, and your needs will go unmet.
It is just the same as it was during pregnancy, when the nutritional needs of the fetus were satisfied before those of the mother. In fact, the baby, who weighs only a few pounds, will receive nearly 1,000 calories per day in breast milk!
What does it mean to feed yourself properly while nursing? We can compare a breast-feeding mother to a marathon runner-whose race will last twenty-four hours, not four.
The Basics

Increase your water consumption by one quart per day, so that you are drinking a total of 2.5 to 3 quarts. Nursing women tend to be thirstier anyway, especially during feeding sessions, because part of their water consumption goes directly to milk production. But don't overdo it: too much liquid also can reduce milk production.
Increase your daily caloric intake to 2,500 calories: you can even eat more if you are planning to continue breast-feeding for more than three months (2,800 calories per day). But again, be careful: many nursing mothers are tempted by sweets. Stick to healthy foods instead! Eat more proteins. The basic rule is to eat I gram of protein each day for every pound you weigh.
Spread your caloric intake over five "meals," breakfast, lunch, after- noon snack, dinner, and an extra snack during the evening. Each snack time is also an opportunity to drink water, eat a low-fat dairy product, and a piece of fruit. As your body is continually producing milk, it needs your caloric intake to be regular.
Stay away from tobacco. Nicotine passes directly through breast milk to the baby. if you cannot control yourself, build in a gap of at least an hour between your last cigarette and your next feeding session, so that the nicotine in your system has a chance to decompose at least partially.
Avoid regular consumption of alcohol. Alcohol passes through milk in less than an hour and if the baby consumes it in large quantities it can retard his growth. if you drink an occasional glass of wine or beer, save it for after a feeding session.
Take no medication without first consulting a doctor. Most antibiotics, sulfa drugs, chemical laxatives, and all products containing iodine are contraindicated while you are breast-feeding. Other medications, taken over a long period, can also be dangerous.
Beware of pollutants. Like nicotine, pesticide residue easily passes through mother's milk. If you are nursing, stay away from insecticides (especially in airborne forms such as aerosols or coils). Try to use natural insect repellents such as citronella. Eat primarily unsaturated fats. Sunflower, corn, rapeseed, and olive oil provide fatty acids that are essential for building the baby's nervous system.
Eat food containing vitamin B 9. In Western countries, the only vitamin really lacking in women's diets is vitamin B 9 (folic acid). Birth control pills accentuate a woman's vitamin B 9 deficit, and may also contribute to a vitamin B 6 deficiency. During pregnancy, folic acid is vital to the development of the baby's nervous system. Nursing mothers are well advised to continue taking their prenatal vitamins. Folic acid also can be found abundantly in asparagus, cabbage, corn, chick- peas, and spinach. Many other foods, such as wheat and orange juice, have been enriched with folic acid. Check the package labels.
Updated: November 15, 2003
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Guest

Thats good info.. i need to be expressing that much off soon for when i go away ekk.. this will help loads..

thanks

Subject: Re: The Nursing Mother's Diet Sat Oct 06, 2007 9:57 pm

http://www.babycenter.com/0_diet-for-a-healthy-breastfeeding-mom_3565.bc?Ad=com.bc.common.AdInfo%401cd9d2f8

Diet for a healthy breastfeeding mom

Last Reviewed: October 2005
Reviewed by Bridget Swinney, M.S., R.D.

Many women wonder if they should follow a special diet while they're breastfeeding. The good news is that you probably don't need to make any major changes to what you eat or drink during this time, though there are a few important considerations to keep in mind:

A well-balanced diet is important for your health
One of the wonders of breast milk is that it can meet your baby's nutritional needs even if you're not eating well. But just because your baby won't be harmed by any dietary insufficiency on your part doesn't mean that you won't suffer. Getting enough vitamins and nutrients is important because you need energy to meet the physical demands of caring for a new baby. Think of nursing as continued motivation to follow the healthy diet you followed during pregnancy. Focus on eating whole grains and cereals, fresh fruits and vegetables, and foods that provide plenty of protein, calcium, and iron. (As always, a treat every now and then is fine.)

Eating well doesn't mean you need to eat more. Experts used to recommend that nursing moms get an extra 500 calories a day, but recent research indicates that breastfeeding moms don't necessarily need a calorie boost, says breastfeeding expert Kathleen Huggins, a BabyCenter advisor and author of The Nursing Mother's Companion. Your energy needs will depend on your current weight and a lot on your activity level — there's no one-size-fits-all recommendation.
Dieting while nursing is fine, but go slow
Lose weight gradually (1 to 2 pounds a week) by combining a healthy, low-fat diet with moderate exercise. Rapid weight loss can pose a danger to your baby because it releases toxins — normally stored in your body fat — into the bloodstream, increasing the amount of these contaminants that wind up in your milk. If you're losing more than 2 pounds a week after the first six weeks, you need to take in more calories.

If you think you must wean your baby to lose weight, rest assured: Nursing helps to deplete the fat deposited during pregnancy to prepare you for lactation. So some new moms find the weight just seems to fall off while they're breastfeeding. Still, count on taking ten months to a year to return to your pre-pregnancy weight. And don't even think about trying to lose weight until at least six weeks after your baby is born. Limiting what you eat in the early weeks of lactation may reduce your milk supply.

Limit your consumption of some fish
In March 2004, the U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) issued new guidelines for how women who are trying to conceive, pregnant women, nursing mothers, and young children can limit their exposure to mercury in fish. They now advise eating no more than 6 ounces (about one serving) of canned albacore or "white" tuna a week.

According to the FDA/EPA guidelines, you should also limit yourself to 12 ounces a week (about two servings) of canned "light" tuna and other cooked fish. And you should completely avoid shark, swordfish, king mackerel, and tilefish (also called golden or white snapper). More conservative experts recommend that you avoid tuna steak (fresh or frozen), orange roughy, Spanish mackerel, marlin, and grouper because these fish are at the top of the food chain and contain the highest levels of mercury.
Abstain from alcohol — or at least take precautions
You may want to hold off on drinking while you're breastfeeding, because alcohol does enter your breast milk and can potentially harm or irritate your baby. Among other risks, drinking as little as one alcoholic beverage can inhibit your body's ability to produce milk.

If you're going to enjoy an occasional alcoholic beverage or have more than one drink, wait at least two hours before nursing your baby to give the alcohol a chance to dissipate. Alcohol isn't stored in breast milk, so "pumping and dumping" (using a breast pump to empty your breasts and then throwing out the collected milk) serves no purpose. To avoid dehydration, be sure to down a nonalcoholic drink for every cocktail you have.
Drink plenty of water to stay well-hydrated
When you breastfeed, your body is shedding excess fluid. Although it won't affect your milk supply, you should aim to drink at least eight 8-ounce glasses of water or liquid a day to stay hydrated. Another rule of thumb is to "drink to thirst" — that is, drink whenever you feel the need. Avoid caffeine, which can dehydrate you.
Watch the flavors of what you eat and drink
Some strong-flavored foods may cause your baby to be gassy or irritable. You'll be able to figure out whether your child is sensitive to something you eat or drink: She'll show her discomfort by being fussy after feedings, crying inconsolably, or sleeping very little. If your baby's allergic to something you've eaten you may see a reaction on her skin (rash or hives), in her breathing (wheezing or congestion), or in her stools (green or mucusy).

Although some moms swear that spicy dishes upset their babies, trial and error may be your best guide, because food-induced irritability differs markedly from one infant to the next. If you find you can eat a hot salsa burrito, garlic chicken, or fiery vegetable curry without making your baby unhappy, then dig in. One note of caution: Some common colic offenders include broccoli, cabbage, Brussels sprouts, and cows' milk.
Check your iron levels
Even if you took a vitamin-mineral supplement when you were pregnant, you might not need one now that you've had your baby. However, many health professionals recommend continuing a prenatal supplement, which has extra iron, while nursing. Or, if a blood test reveals that your iron levels are low, your doctor may recommend that you take an iron supplement instead. If you do continue with a general vitamin supplement, remember that it can't make up for poor eating habits. Strive to eat a well-balanced, varied diet.

http://www.babycenter.com/0_diet-for-a-healthy-breastfeeding-mom_3565.bc?page=3&articleId=3565
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Subject: Re: The Nursing Mother's Diet Sat Oct 06, 2007 9:59 pm

http://www.kellymom.com/nutrition/mom/mom-diet.html

How does a mother's diet affect her milk?

Do I need to maintain a perfect diet while breastfeeding?
The short answer to this question is NO – you do not need to maintain a perfect diet in order to provide quality milk for your baby. In fact, research tells us that the quality of a mother’s diet has little influence on her milk. Nature is very forgiving – mother’s milk is designed to provide for and protect baby even in times of hardship and famine. A poor diet is more likely to affect the mother than her breastfed baby.
It's common to hear women say that they want to wean (or not breastfeed at all) because they miss drinking coffee, or want to have an occasional glass of wine, or don't like worrying constantly about everything they eat. Guess what? You can drink caffeinated beverages (in moderation), have an occasional drink, eat what you want and still provide your baby with the absolute best nutrition and immunological protection - mother's own milk.
According to Katherine A. Dettwyler, Ph.D., breastfeeding researcher and anthropologist, women throughout the world make ample amounts of quality milk while eating diets composed almost entirely of rice (or millet or sorghum) with a tiny amount of vegetables and occasional meat.
Are healthy eating habits recommended for mom? Absolutely! You will be healthier and feel better if you eat well. It is best for anyone to eat a variety of foods, in close to their naturally-occurring state, but this is not necessary for providing quality milk or for maintaining milk supply. Although it is certainly not recommended, a breastfeeding mother could live on a diet of junk food – mom would not thrive on that diet, but her milk would still meet her baby's needs.

What IS needed for maintaining an ample supply of milk?

The main thing needed to maintain an ample milk supply is simple --
The more often and effectively your baby nurses, the more milk you will have.
Occasionally, a mother's calorie or fluid intake can affect milk production:

Calories: In general, you should simply listen to your body and eat to appetite - this is usually all you need to do to get the calories you need. Counting calories is rarely necessary unless you are having problems maintaining a healthy weight. Excessive dieting can reduce milk supply, but sensible dieting is generally not a problem.
Liquids: It is not necessary to force fluids; drinking to satisfy thirst is sufficient for most mothers. Unless you are severely dehydrated, drinking extra fluids is not beneficial, may cause discomfort, and does not increase milk supply. It is not necessary to drink only water - our bodies can utilize the water from any fluid.
The main message on calories and fluids -- Eat when hungry & drink when thirsty.

See Do nursing mothers need extra calories or fluids? and How does milk production work? for more information.

How does my nutrient intake affect breastfeeding?

Vitamin/mineral supplements (prenatal or otherwise) are not considered necessary if you eat a reasonably well balanced diet. See Vitamins (& other supplements) for Nursing Moms for more information.
Your fat intake does not affect the amount of fat in your milk, but can affect the kinds of fats (balance of "good" vs. "bad" fats) in your milk to some extent. See What affects the amount of fat or calories in mom's milk? for more information.

Are there any foods that I should avoid while I’m breastfeeding?

There are NO foods that you should avoid simply because you are breastfeeding. It is generally recommended that a nursing mother eat whatever she likes, whenever she likes, in the amounts that she likes and continue to do this unless baby has an obvious reaction to a particular food.
It's suggested that everyone, particularly pregnant and nursing mothers, avoid eating certain types of fish that are typically high in mercury.
It is a good idea to restrict caffeine and alcohol to a certain extent, but it is rarely necessary to eliminate them.
Some food proteins (such as cow's milk protein or peanut protein) do pass into mother's milk. If there is a history of food allergies in your family, you may wish to limit or eliminate the allergens common in your family.
Any baby might react to a particular food (although this is not very common). If baby has an obvious reaction every time you eat a certain food, it may be helpful to eliminate that food from your diet. For more information, see Dairy and other Food Sensitivities in Breastfed Babies.

Making women think that they must maintain ‘perfect’ diets in order to have thriving breastfed babies is an unnecessary obstacle to breastfeeding.
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