Your body needs a lot of energy to produce breast milk. Studies show that the daily energy needs of breastfeeding mothers are about 2,000 kJ (478 calories) more than the needs of a normal woman.
These numbers are measured in the first six months of fully breastfeeding (the child only consumes mother’s milk). After this time, your child will need less breast milk, thus you will need less energy.
Protein
Growing infants need a lot of protein, so you will need to eat a lot of protein yourself to meet your baby’s needs.
Proteins are important for the development, maintenance, and reparation of cells.
The average amount of protein a breastfeeding mom needs in a day is 54g, but some moms may need 67g a day or more.
Sources of protein include:
- Meat
- Eggs
- Dairy
- Beans, nuts, and soy products
Folate
Folate is a type of B vitamin that is essential for your baby’s healthy growth and development.
On average, breastfeeding mothers need 450μg of folate a day, but you may need 500μg per day or more. Folate sources include:
- Leafy vegetables
- Whole grains
- Peas and nuts
- Avocado
- Yeast extract
Iodine
Iodine is a mineral essential to produce thyroid hormones to ensure the development of the brain and nervous system.
Mothers who are breastfeeding need 190μg of iodine a day, but some may need 270μg per day.
Good sources of iodine include:
- Seafood
- Milk
- Vegetables
Zinc
Zinc is important for the development of your baby’s immune system. Mothers who breastfeed need 10mg of zinc a day, but some may need 12mg a day or more. Zinc sources include:
- Wholegrain cereals
- Milk
- Seafood
- Beans, nuts, and soy products
Vitamin A
Vitamin A is important for your child’s normal development and helps fight off infections.
Breastfeeding mothers need an average 800μg of vitamin A per day, but some may require up to 1,100μg per day or more.
Good sources of vitamin A include:
- Milk
- Cheese
- Eggs
- Fatty fish species
- Yellow-orange vegetables
- Fruits like pumpkin, mango, apricots
- Vegetables like carrots, spinach, and broccoli
Vitamin B6
Vitamin B6 helps the metabolism process and formation of red blood cells. Breastfeeding moms need an average 1.7mg per day of vitamin B6, but you may need 2mg a day or more.
Good sources of vitamin B6 include:
- Muscle and organ meats
- Poultry
- Fish
- Whole grains
- Brussels sprouts
- Green peas
- Beans
Staying well hydrated
Breastfeeding can make moms very thirsty. You need to drink at least 700ml of fluid a day to replace the lost fluid from breastfeeding.
Stick to healthy fluids such as water, milk, juice, and avoid alcohol. Caffeinated drinks (tea, coffee, and colas) are permissible but should be limited.
Tips to help you eat right
Breastfeeding during the first few days can be very tiring. If you are struggling, ask for help to stay on track of a healthy diet.
With the goal to have a healthy, balanced diet and plenty of fluids, you should eat five or six small meals a day instead of three large meals.
To give the best quality of milk for your child, remember to have a little bit of all the mentioned foods in your diet and avoid hot or spicy foods, as well as caffeine and alcoholic beverages.
This article first appeared in hellodoktor.com and was reviewed by Dr Duyen Le. The Hello Health Group does not provide medical advice, diagnosis or treatment.