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Still Eating for Two . . .

© Jessica Williams

While you were pregnant, your body supplied all the nutrition your baby needed to grow in the womb. The same holds true for breastfeeding, especially if your baby is not receiving supplements. Your body depends on your good nutrition to be able to make nutritious milk for your baby. While it is true that malnourished women in third world countries can still make milk that will support their babies, it doesn't mean breastfeeding women shouldn't pay attention to their diets.

There are obvious reasons for eating a healthy diet. First, your baby will benefit from a balanced supply of nutrients; and second, you will be providing your body with the extra boost it needs to make milk. Because stress and fatigue are known to the diminish milk supply or interfere with let-down, eating right will help you stay feeling healthy and strong.

Breastfeeding does not require a special diet per se, but there are a few general guidelines you should follow. Here are just a few things to consider:

Caffeine. You probably gave it up or at least limited your intake while you were pregnant. You should probably do the same while nursing. Many pediatricians recommend no more than one caffeinated drink per day. Caffeine in high amounts could affect your baby.

Calcium. It is true that your body will need more calcium during pregnancy and nursing, but this does not necessarily mean you have to drink more milk. Because dairy is considered to be a "high risk" allergen for many children, increasing your dairy intake can actually sensitize your baby while breastfeeding. Only a small amount of babies are truly allergic to dairy, but it is something you should still keep in mind. There are many other sources of calcium, such as sesame seeds, spinach, collards, and tofu. There are also many orange juices that are fortified with calcium.

Supplements. Many midwives and OB's recommend you continue to take your pre-natal vitamins while nursing. But they should never replace a healthy diet that is rich in different types of foods for a good balance. Talk to your doctor or nutritionist about which supplement is right for you.

A breastfeeding mother's calorie intake is higher than that of a non-pregnant or nursing woman. Generally, you should be eating 2,500 to 2,700 calories a day. For more information on what your calorie intake, as well as vitamin and mineral intake should be, see the RDA Site.

Breastfeeding helps most women shed those pregnancy pounds. Although weight loss after the birth of a baby is different for every women, it is not advisable to go on a strict diet while nursing (forget the "a shake for breakfast, a shake for lunch, and a light dinner" routine!). See a Q & A with Parents Place's nutritionist for more information.

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