Whether you are nursing or pumping...lactation changes nutrient requirements for mothers.
Today we will review some basics on nutrition and lactation.
Correct!
Making nutrient rich milk for your baby depletes your body's stores…..
So if you are exclusively breastfeeding or pumping you NEED more calories and nutrients to make up for that….but not too much….. So you allow a gradual loss of pregnancy weight .
Again...…..not too little and not too much but JUST RIGHT!
The magic number for most women is 350-500 extra calories per day in the first 6 months in order to keep your nutrient stores maintained. That comes to a total daily calories intake for most women who are breastfeeding or pumping around 2100 to 2700 calories.
Of course women come in all different shapes and sizes and there is not a one size fit all approach. Some moms may need less calories and some more , depending on their baseline weight, weight gain in pregnancy and if there is a change in feeding choices . Always reach out to a nutritionist for further guidance if needed based on your specific needs.
Sorry, not this time!
FALSE! (Unless you have severe malnutrition).
Even if you do not get the recommended calories your breast milk production will not change. This is mostly dependent on how often you nurse or pump (which stimulates more milk production).
What about what's in your breastmilk? There are two types of nutrients:
Macronutrients are the nutrients the body needs in LARGE amounts to provide energy and maintain body function). This includes fats, proteins, carbohydrates. This does not change in your breastmilk based on your nutrition ( unless severely malnourished).
Micronutrients are the nutrients your body needs in SMALLER amounts to maintain optimal health, growth and development. This includes vitamins and minerals.
Poor nutrition CAN affect the amount of micronutrients in your breastmilk. If you are not getting adequate amounts of these in your diet you may need supplements to ensure good breast milk quality.
Let’s go through a few important micronutrients…….
Iodine is a mineral used to form thyroid hormones which are needed for neurological development of your newborn.
Usually your diet may not contain enough iodine to meet daily requirements (290 micrograms in lactating women- which is double the amount in nonlactating women...) that is why the American Academy of Pediatrics ( AAP) recommends that women who are breastfeeding or pumping take a multivitamin or supplement with 150 micrograms of iodine.
Here are some good sources of Iodine:
Sorry!
Your baby needs vitamin B12 for proper red blood cell formation and brain development. A deficiency of vitamin B12 in baby’s may lead to permanent brain damage.
Yeah that sounds horrible- I know! But don’t worry... If you love to eat everything….you will likely have enough vitamin B12 stores as it is naturally found in most animal products: red meat, chicken, fish, eggs, dairy.
So if YOU have enough- your BABY will have enough!
If you are following a vegan or vegetarian diet you may be at risk for vitamin B12 deficiency. Although some breakfast cereals and other food products may have added vitamin B12…….that may not be enough. You may need to take a vitamin B12 supplement to ensure your baby is getting enough of this important micronutrient.
Oops!
Breast milk contains very little iron….. And babies need iron to make hemoglobin which helps red blood cells to carry oxygen all around.
Your baby has enough iron stores until 4 months. At 4 months the American Academy of Pediatrics (AAP) has recommended daily iron supplements for all exclusively breast milk fed babies until they start solids.
Your iron levels are important too ...so you can maintain your energy level!
Additional iron may be needed and given by your healthcare provider…...especially if you have low blood count after the delivery. But remember that iron can cause constipation so make sure to increase your fiber!
Not this time!
Breast milk is low in vitamin D even if you haven enough.
Vitamin D is important for the baby’s bones. That is why the American Academy of Pediatrics (AAP) recommends that all infants on breast milk get Vitamin D supplements soon after birth.
What about the sun? Well yes...skin exposed to sunlight does produce vitamin D however the AAP recommends that infants avoid direct sunlight exposure to decrease long term risk of skin cancer.
Breast feeding and pumping can cause a temporary decrease in your bone mass.
So to keep your bones strong….if you are breastfeeding or pumping you…... should try to have 1300mg of calcium per day either with diet and supplements if needed.
Here are just some rich sources of calcium:
You have all heard about omega-3-fatty acids(DHA) DURING your pregnancy. Well..they are just as important for infant brain development AFTER delivery as well.
That is why the AAP recommends that lactating women take 200-300mg of omega-3 fatty acids per day.
Best dietary source of DHA is through 1-2 servings of fish...but be sure to eat fish with the lowest mercury content!
Phew you did it! You learned a little about some of the most important nutrients for you and your baby during your time breastfeeding or pumping.
Good news…..you don’t have to memorize them all!
MaternalWell text support is here for you for any general questions!
*For more specific concerns or food recommendations reach out to our licensed nutritionists specializing in pregnancy and postpartum nutrition or to your healthcare provider.
