Last Updated on February 26, 2024
After having a baby, moms are often eager to get back in shape. Unfortunately, if you cut calories too quickly and are not properly managing your diet, this approach can be detrimental to your breastfeeding journey.
Support System
One of the most important aspects of having a successful breastfeeding journey is to have a good support system. This support not only includes family and friends but also an International Board Certified Lactation Consultant (IBCLC), commonly known as a lactation consultant.
An IBCLC offers a wealth of knowledge and lactation care as you navigate the needs of your body and infant. An IBCLC can offer guidance, providing information and direction on the best way to support your body during this phase of life. An IBCLC can provide telehealth or in-office lactation consultation – whatever option a lactating parent feels comfortable in.
When you have individuals who are positive and encouraging, your overall chances for success increase significantly. Support during this time includes being positive and grateful for your body, its ability to grow and feed a child, as well as being patient as it heals.
Nutrition
Much of what you are expected to eat or abstain from while pregnant is similar to your dietary needs while breastfeeding. Remember to avoid excessive caffeine, as well as seafood, as it poses a risk of increased mercury exposure.
Alcohol can show up in your breast milk and is never safe for babies. If you decide to drink while breastfeeding, remember to pump and dump for several hours following your intake. Think ahead if you choose to drink alcohol, and consider pumping beforehand in order to provide your child with the best form of nutrition.
A pregnant mother is expected to eat an additional 300 calories per day to support her baby in utero, but a breastfeeding mother should be consuming an additional 500 calories per day to provide enough nourishment properly. If you do not get enough food in your body, your milk can begin to dry up, leaving your baby hungry and in need of supplementation.
The food you eat while breastfeeding should be well-rounded, high in protein, and full of micronutrients derived from a plethora of different plants. Some individuals speculate that as you eat an assortment of different foods, your baby’s palate will be more amenable to different foods when they are introduced to solids.
Hydration
The average woman is expected to drink 11.5 cups every day to stay well-hydrated, while a breastfeeding woman is expected to drink 16 cups per day. While the liquid source can come in a variety of different options, remember to avoid sugary drinks. These drinks are packed with hidden calories that can be detrimental to your overall health journey.
Vitamin Supplementation
Being pregnant and breastfeeding a child can significantly decrease a person’s vitamin and mineral stores. One of the most common deficiencies that occur in pregnant and lactating women is vitamin B12.
Supplementation should be considered while pregnant and breastfeeding. This is in addition to a diet that includes food sources rich in this vitamin. These food sources might look like liver, sardines, milk, and fortified cereals and grains.
Infants can also be negatively impacted if their mother is not getting the necessary vitamin B12 in her diet. Some of the symptoms in a child with insufficient vitamin B12 include irritability, anemia, developmental delays, as well as poor appetite.
Conclusion
Growing, birthing, and feeding a baby is hard work. Without the proper nourishment, your body can be negatively impacted. An expert lactation consultation with an IBCLC can provide valuable insights into maintaining your body’s health through appropriate nutrition, supplementation, hydration, and essential support, ensuring a smooth breastfeeding journey for both you and your little one.