In general, a breastfeeding mom needs 400 to 500 extra calories per day for the first 12 months because the production of breast milk requires energy. However, if you have gained more weight than you should have during pregnancy, you can add more calories only when you really need them. Eat when you are hungry and stop when you are full.
Below is a chart that shows the nutrition needs of a breastfeeding mom.
|Vitamin A, C, E||You need more vitamin A, vitamin C, vitamin E than when you were pregnant.||Vitamin A: carrots, sweet potatoes, apricots, pumpkins, mangos, milk, cheese
Vitamin C: kiwifruit, orange, grapefruit, mangos, strawberry, broccoli, tomato
Vitamin E: wheat germ, corn oil, olive oil, almonds, soy oil
|B Vitamins||The needs for B vitamins remain the same as they were during pregnancy.|
|Folate||You need a little less folate than you were during pregnancy.||Dark green vegetables such as spinach, broccoli, whole fortified grains|
|Calcium||Your calcium needs remain the same as when you were pregnant.|
|Iron||You need less iron. However if you have anemic, you may require additional iron. Please check with your doctor.|
|Fibre||Your fibre needs remain unchanged.|