Breastfeeding is a nutritionally demanding process, requiring mothers to consume enough calories and essential nutrients to support both their own health and their child's development. Many new moms wonder how often they should eat to maintain their energy levels and milk production.
The answer? You may need to eat a little more frequently than usual!
Extra Calories is needed
Breastfeeding mothers typically need an additional 500 calories per day to produce an adequate milk supply while meeting their own nutritional needs. These extra calories help sustain energy levels, support postpartum recovery, and ensure a steady milk supply for the newborn.
How Often Should You Eat While Breastfeeding?
Instead of sticking to three large meals a day, many breastfeeding moms find that 5-6 smaller meals and snacks work best. This eating pattern helps:
- Maintain steady energy levels
- Prevent dips in blood sugar
- Support consistent milk production
A flexible meal plan is necessary, as newborns feed every 2-3 hours, making it challenging for moms to have structured meals. Eating small portions throughout the day ensures they stay nourished and energised.
Key Nutrients for Breastfeeding Moms
To meet both maternal and newborn nutritional needs, breastfeeding moms should focus on a balanced diet rich in:
- Protein: Supports muscle recovery and milk production. Can be found in eggs, lean meats, dairy, nuts, and beans.
- Healthy Fats: Essential for little one's brain development. Try to include avocados, nuts, seeds, and olive oil in your meals.
- Calcium: Helps maintain maternal bone health. Consume dairy products, leafy greens, and calcium fortified foods.
- Iron: Prevents postpartum anaemia. You can opt for lean red meat (beef), spinach, and lentils.
- Hydration: Drinking at least 8-12 cups of water daily is crucial to prevent dehydration and maintain milk supply
Quick & Nutritious Snack Ideas for Breastfeeding Moms
To make frequent eating easier, consider nutrient-dense snacks such as:
- Greek yogurt with honey and fruit
- Whole-grain toast with peanut butter
- Hard-boiled eggs and nuts
- Smoothies with protein, fruits, and flaxseeds
- Hummus with sliced veggies
Breastfeeding moms should eat every few hours, incorporating a mix of meals and snacks to sustain energy and milk production. A well-balanced diet rich in protein, healthy fats, vitamins, and minerals is key.
Most importantly, remember to enjoy the bonding moments with your newborn without stressing over meal schedules. Listen to your body, nourish yourself with wholesome foods, and seek support when needed. Your well-being is just as important as your little one. Embrace this journey with confidence, knowing that small, healthy choices can make a big difference.
References:
Pevzner, H. (2024) The Nutrients You Need While Breastfeeding. Available at: https://www.happiestbaby.com/blogs/parents/breastfeeding-nutrition#:~:text=The%20truth%20is%2C%20your%20body,calories%E2%80%94in%20total%E2%80%94daily.
Gerber (2024) Five Things to Know About Fueling Yourself and Your Baby While Breastfeeding. Available at: https://www.gerber.com/parenttalk/five-things-to-know-about-fueling-yourself
Leave a Reply