Before both parties become pregnant, it is very important for you to get the nutrition you need during pregnancy.
In addition, there are some special considerations for breastfeeding mothers. Nutrition tips for breastfeeding mothers
The nutritional requirements of breastfeeding are similar to those of pregnancy , and it is recommended that women continue to eat according to the diet during pregnancy. However, breastfeeding women need 200 more calories a day than during pregnancy. It is important that the calories come from nutritious foods. Breastfeeding women usually lose 1 to 4 pounds per month without limiting their calorie intake.
Protein requirements
During breastfeeding, you should eat two to three servings of protein a day. A serving equals 3 to 4 ounces of meat, fish, or poultry. Good sources of protein include:
- Meat
- poultry
- seafood
- Egg
- cheese
- Milk and yogurt
- cottage cheese
- Tofu
- Dried beans
A note about seafood: The U.S. Food and Drug Administration (FDA) advises breastfeeding mothers not to eat sharks, swordfish, mackerel, or squarehead fish because of their high mercury content.
Calcium requirement
The recommended daily calcium intake for breastfeeding mothers is 1,300 mg. Reading nutrition labels helps ensure that you get enough calcium. For example, a glass of milk or yogurt contains 300 mg of calcium. The best sources of calcium are:
- milk
- yogurt
- Hard cheese
- Calcium fortified orange juice
- Calcium fortified tofu
Iron needs
Iron is also important for breastfeeding mothers. If you are under 18, you should consume 10 mg of iron per day. For people over 19, the recommended daily intake is 9 mg. Good sources of iron include:
- Meat
- poultry
- seafood
- Dried beans
- dried fruit
- yolk
As mentioned above, it is important not to eat sharks, swordfish, mackerel or squarehead fish because of their high mercury content.
Vitamin C needs
A breastfeeding mother needs slightly more vitamin C than during pregnancy. If you are under 18, you should consume 115 mg of vitamin C per day. If you are 19 years of age or older, you should consume 120 mg per day. Good sources of vitamin C include:
- Citrus fruits
- broccoli
- Cantaloupe
- Potato
- Bell Pepper
- tomato
- Kiwi
- cauliflower
- cabbage
Various vitamins
Breastfeeding mothers need to take a multivitamin that contains 100% of the recommended dietary intake (RDA) every day. If you want, you can continue to take prenatal vitamin or mineral supplements-however, it contains much more iron than what is needed for breastfeeding. If you have problems with constipation or stomach upset, please switch to a common multivitamin that contains 100% of the recommended dietary intake (RDA).
Water demand
During breastfeeding, you should drink at least 8 glasses of water a day. Drink a glass of water every time you feed your baby. In addition to water, other good liquids include juice, milk, broth, herbal tea, and soup.
Exercise and high temperatures will increase your demand for liquids. Therefore, if you are active or warm, make sure you stay hydrated and drink plenty of water.
Other tips
Limit foods and beverages with high caffeine content , such as coffee, tea, and some sodas. It is a good idea to limit the intake of high-caffeine foods and beverages to 8 ounces per day.
Avoid alcohol, cigarettes and street drugs. In addition, it is important that you do not use any medications that have not been approved by your healthcare provider, even those that are available over the counter.
Calories
- Prejudice ensures that you get enough calories to maintain a reasonable weight. Adjust the number of calories you consume as needed to achieve your weight gain or weight loss goals.
- Pregnancy begins in the second trimester, adding 300 calories a day to the diet. Monitor for appropriate weight gain and adjust your diet as needed.
- Breastfeeding adds 500 calories to the normal pre-pregnancy diet every day.
protein
- Pre-pregnancy protein should account for 12% to 20% of your daily calories. Make sure to consume 0.8 grams of protein per kilogram of body weight (convert pounds to kilograms and divide the pounds by 2.2) and consume at least 40 grams of protein per day. For example, if you weigh 120 pounds, you should consume approximately 44 grams of protein per day.
- Pregnancy During pregnancy, your daily intake of at least 60 grams of protein, which will account for 20-25% of your calorie intake.
carbohydrate
- Stereotypical carbohydrate intake varies from person to person and should be based on individualized nutritional assessment. In other words, for most people, carbohydrates account for about 50% to 60% of their daily calories.
- Pregnancy Some women suffer from gestational diabetes or diabetes during pregnancy, which may require them to limit their carbohydrate intake to 40% to 50% of daily calories. To learn more, see Dietary Recommendations for Gestational Diabetes.
fat
- The amount of fat you should eat varies from person to person and should be based on an individualized nutritional assessment. For most people, less than 10% of their daily calories should come from saturated fat, and at most 10% from polyunsaturated fat. It is best to eat monounsaturated fat.
- Pregnancy During pregnancy, your body needs more fat. Depending on your carbohydrate goal, approximately 25% to 35% of your calories per day should come from fat. Consumption of monounsaturated fat is better than saturated fat.
fiber
It is important to consume 20 to 35 grams of fiber per day before and during pregnancy. This is the same as the guidelines for the general population.
sodium
The recommended sodium intake before and during pregnancy is the same as for the general population: 3000 mg per day. In some cases, the sodium content of the diet is restricted for medical reasons. If you are not sure about your sodium intake, please consult your doctor.
Alcohol
If you are planning to become pregnant and pregnant, be sure not to drink alcohol. Exposure to alcohol during early fetal development can cause serious problems for your baby.
Artificial sweeteners
- It is prejudiced that it is safe to use any artificial sweetener on the market.
- Pregnancy The US Food and Drug Administration (FDA) has approved aspartame, acesulfame K, and sucralose for use during pregnancy. Please consult your doctor before using other artificial sweeteners.
Folic acid
- It is important to get enough folic acid or folic acid before pregnancy. Start adding 400 micrograms a day before conception to reduce the risk of neural tube defects such as spina bifida and anencephaly.
- Pregnancy During pregnancy, folic acid intake to 600 micrograms per day.
- Breastfeeding When breastfeeding, make sure to consume 500 micrograms of folic acid per day.
iron
- The preconceptions are between 14 and 18 years old, and you need 15 mg of iron per day. Between the ages of 19 and 50, you should consume 18 milligrams of iron per day.
- You need more iron during pregnancy and you should consume 27 mg per day. Some women suffer from anemia and need more iron, up to 60 mg per day as directed by their doctor.
- Breastfeeding When breastfeeding, you do not need as much iron. You can reduce your intake to 9 mg per day, or 10 mg per day if you are 18 years old or younger.
Do not take prenatal vitamins or iron with calcium.
Zinc
- The stereotype is between 14 and 18 years old that you need 9 mg of zinc a day. Between the ages of 19 and 50, you should consume 8 mg of zinc per day.
- Pregnancy During pregnancy, you need more zinc intake of 11 mg per day, if you are 18 years old or younger, you should intake of 13 mg.
- Breastfeeding During breastfeeding , you should consume 12 milligrams of zinc a day, and if you are 18 years old or younger, you should consume 14 milligrams.
calcium
You need the same amount of calcium before, during, and after pregnancy during breastfeeding, although it will vary slightly with age. If you are under 18 years old, you need 1300 mg per day. If you are between 19 and 50 years old, you need 1,000 mg of calcium per day.
Do not take calcium with iron or prenatal vitamins.
