How Many Calories Should Breastfeeding Mom Eat To Lose Weight – Doctors say breastfeeding moms don’t need as many extra calories as you might expect. Since I started breastfeeding my son, breastfeeding has been estimated to burn 425 to 700 calories per day. I’m excited to find out (get it?). Especially if you are a breastfeeding mother, you may find that feeding your baby through your body can make you hungry (
According to the pregnancy period! I wanted to eat everything in sight (sandwiches! French fries!), and since I used up every calorie while breastfeeding, I felt entitled to do so. Still, I couldn’t help but wonder how many extra calories I had to decide.
How Many Calories Should Breastfeeding Mom Eat To Lose Weight
Eat to support lactation. So I contacted some experts, but their answers were not what I wanted to hear.
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Ashanti Woods, MD, a physician at Mercy Medical Center in Baltimore, explained that it takes energy (and therefore calories) to make milk for a baby, and determining how much energy a nursing mother needs. “Those factors include the mother’s age, weight, height, and level of physical activity,” Woods said, adding, “The more active you are, the more calories you need. If you regularly exercise while breastfeeding (yes, mom!), you may need more energy and calories. Age is also a factor. “For a healthy, non-breastfeeding woman, the recommended calorie intake is 1,800 to 2,400. calories per day,” said Dr. Woods. “However, for breastfeeding mothers, caloric intake should increase by about 300 to 400 calories per day, or about 2,200 to 2,800 calories per day, while breastfeeding.” As with any diet, It is important to consult your doctor before making any important changes, especially when the child’s health is a consideration.
OK, not as many calories as I thought I would eat, so I don’t think I’ll eat a big sandwich and fries between lunch and dinner. I need more, so I asked Dr. Woods how to eat instead. “It’s important to eat the right kind to support your baby’s growth and development,” he said. We advise breastfeeding mothers to eat well. Mercy Medical Center’s Deedra Franke, RN’s Certified Lactation Consultant, agrees that breastfeeding women should eat a healthy diet. “The caloric intake of breastfeeding is the same as during pregnancy, about 300 calories more.”
Eat more to support lactation. So if you’re hungrier than usual (like me), don’t worry. There is a reason. But don’t overdo it. Be careful what you put in your body. For me, that means saying goodbye to sub sandwiches and fries…at least until my next pregnancy!
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Good nutrition gives you back your energy. The downsides of living with a newborn are well documented – sleeplessness, anxiety and even depression, it’s no wonder that eating the right foods can help lift your mood, balance your hormones, and make you feel like you used to be. help you safely return to your previous weight, replenish your reserves and help you feel good again.
Getting the right nutritional balance while breastfeeding is very important for both you and your baby. While your milk supply may not be affected by what you eat (certain foods can increase your milk supply), your body will always be ahead of your baby.
Superfoods Breastfeeding Moms Should Be Eating
The mother’s body gets the nutrients it needs from the baby’s milk. This can affect your energy levels, overall health and fitness if you are not getting the nutrients you need from your diet.
This doesn’t mean you have to stop eating certain foods (we all love cake!).
These high-quality breastfeeding foods help your energy levels and prevent hypoglycemia, which can make parenting more difficult.
1. Almonds: Almonds are rich in protein and are an excellent source of calcium. When you are breastfeeding, you need 1,250 mg of calcium each day.
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2. Avocado: Avocados provide essential “healthy” fats. This will not only increase your energy needs throughout the day, but will also help balance your cholesterol levels. In addition, it is rich in protein, vitamin E and folic acid, which contribute to the healthy development of the child’s central nervous system. During breastfeeding, 4-5 mg of vitamin E and 260 mcg of folic acid are needed daily.
3. Homemade stock: Home stock is a great source of collagen, coenzyme Q10, cholesterol, all minerals and essential amino acids. It can be made during pregnancy, frozen and used in a variety of dishes such as the sauce. Perfect for cups, especially when you only have one hand!
4. Brazil Nuts: Brazil nuts are a great snack for nursing mothers. Rich in selenium, vitamin E and magnesium.
5. Brown rice: Brown rice is a complex carbohydrate that not only keeps you full for longer, but also helps regulate blood sugar levels. In addition, it is a good source of zinc, magnesium, protein and fiber. White rice doesn’t offer the same health benefits, so it’s important to stick to brown rice while breastfeeding.
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6. Chia Seeds: They may not be for everyone, but chia seeds are an excellent source of essential fats, protein, calcium and iron, all of which are essential for nursing mothers. , or smoothies!
7. Coconut water: Low in calories, naturally fat-free, cholesterol-free, and contains more potassium than 4 bananas. It also contains calcium, phosphorus and lauric acid. However, this is not the only reason we love coconut water. It is definitely rich in electrolytes and is considered better than sports drinks and water for replenishing lost fluids.
8. Eggs: Eggs are not only easy to eat for parents with insomnia, they are also full of nutrients such as choline, vitamins A, B12, D, K, selenium, iodine and protein. In addition, new parents learn to appreciate hard-boiled eggs, which are delicious hot or cold.
9. Green Leafy Vegetables: Green leafy vegetables like spinach and broccoli are not only nutritious, but they are also rich in iron and folic acid, which help your body make healthy red blood cells. It also contains calcium, magnesium and is a great source of vitamin C for nursing mothers.
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10. Herbs: The following herbs are traditionally used to control breast milk and can be used in cooking.
11. Lentils or beans (legumes):
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