Breastfeeding Nutrition: What to Eat While Breastfeeding
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you mastered eating for two but what should you do now that you're breastfeeding your nutrition is important and affects your baby mothers who are breastfeeding should consume approximately 330 to 400 extra calories a day that's about one slice of whole wheat toast with peanut butter a small yogurt and a banana choose foods that contain vitamins A B and D healthy fatty acids such as DHA and iodine these can be found in foods like whole grains vegetables and fruits and protein rich foods like eggs beans lean meat and dairy it's also important to have at least two servings 150 grams of low mercury cooked fish each week fatty fish like salmon is a good choice drink healthy too like a glass of water every time you nurse to stay hydrated and avoid the empty calories of sugary sodas and fruit drinks ask your doctor about vitamins she may recommend taking prenatal vitamins or other supplements that can help support your nutritional needs while breastfeeding remember eating healthy while breastfeeding isn't just good for you but for baby too

Breastfeeding Nutrition: What to Eat While Breastfeeding


Good Nutrition Means Good Milk

The quality and quantity of your breast milk depends upon your sound nutrition intake. It is vital to eat a balanced diet that consists of adequate amounts of nutrients essential not only to your health and wellbeing, but also to the positive development of your baby.
Maintain an adequate and healthy caloric intake.
Breastfeeding women expend a greater amount of energy that pregnant women. In fact, doctors say that on average, nursing mothers require 330-400 more calories a day during the first year. It is imperative to derive these extra calories from nutritious sources so that you maintain your healthy milk supply and contribute to your baby's healthy growth. Your baby will draw her required nutrition from you, however you mustn't forget to replenish your own stores, too. Remember to eat - plan healthy menus in advance and pack healthy snacks for when you're out and about.
Learn How to Use Eating Well with Canada’s Food Guide to Balance Your Diet
Visit Health Canada’s My Food Guide Servings Tracker

Drink water

Proper hydration is intrinsic to your milk supply. Aim for 13 cups of fluid or more each day – your body needs extra when breastfeeding. Water is a great option; other healthy choices are low fat milk or 100% fruit or vegetable juices. Limit your consumption of alcohol, caffeinated beverages, soft drinks and energy drinks.

Eat foods that contain DHA (an Omega-3 fat)

Once your baby arrives, he will receive DHA from your breast milk, so continue to eat a DHA-rich diet. DHA and ARA (sources of Omega-3 and Omega-Omega-6 fats) are important fats that support your baby’s normal brain and eye development and growth. Eat foods rich in DHA, such as low mercury, fatty fish (e.g. salmon, mackerel, sardines and herring)* and DHA-enriched eggs, milk, bread and yogurt. Canada’s Food Guide recommends that Canadians eat at least 2 servings (of 75 g or 2 ½ oz each) of fish a week.
*Health Canada provides advice for limiting exposure to mercury from certain types of fish.
Visit Health Canada’s Prenatal Nutrition Guidelines on Fish and Omega-3 Fats

Avoid unhealthy habits

Continue to avoid alcohol, cigarette smoke, medications and foods that can contain toxins or pesticides.
Learn What Foods to Limit and Avoid

Stay balanced. The first three months after the baby is born is a devlopmentally challenging time for your baby. This is also a phycially demanding time on you. A balanced diet can help give you the energy you need.
Learn How Eating Well with Canada's Food Guide Can Help Balance Your Diet