Do breastfeeding mothers need extra calories or fluids? When exclusively nursing a young baby, it is very common to feel hungry much of the time. Mothers of older babies may feel hungrier when baby temporarily increases his or her milk intake (for example, during a growth spurt).
Counting calories is rarely necessary unless you are having problems maintaining a healthy weight. Carry a stylish, functional breast pump bagfor your pump, purse items,laptop and more from our sponsor Sarah Wells. If you really want (or need) to count calories. Consuming less than 1. A mother who is less active, has more fat stores, and/or eats foods higher in nutritional value may need fewer calories than a mom who is more active, has fewer fat stores, and/or eats more processed foods. This link from the Children’s Nutrition Research Center at Baylor College of Medicine has more information (including a handy calculator) on determining your individual caloric needs: Research helps fine- tune a woman’s true caloric needs. An exclusively breastfeeding mother, on average, needs to take in 3. Since the recommended added calories during the last two trimesters of pregnancy is 3. That’s the equivalent of adding 1- 2 healthy snacks per day. Per Breastfeeding and Human Lactation (Riordan, 2. The amount of energy needed by lactating mothers continues to be debated. The lactating mother need not maintain a markedly higher caloric intake than that maintained prior to pregnancy: in most cases, 4. The number of additional calories needed for nursing depends on: The extent of breastfeeding: Is your child exclusively breastfed, mostly breastfed, or breastfed 1- 2 times per day? If your nursling is only partially breastfed (for example, an older child who is getting less milk, or a younger child who is getting formula supplements), calorie requirements would be proportionally less. Mom’s fat reserves: Is your body mass index ? A mom who does not have any spare fat reserves (and most of us do!) will need the greatest number of extra calories. Maternal fat stores typically provide about 2. BMI is low (particularly if you’re considered very underweight, or BMI< 1. Do breastfeeding mothers need extra fluids? Do breastfeeding mothers need extra calories? In general, you should simply listen to your body and eat to appetite - this is usually all you need to do to get the.The Institute of Medicine notes that the median amount of fluids typically consumed by breastfeeding mothers is 3. This is not necessarily the exact amount of water you yourself will need – the IOM points out, “Given the extreme variability in water needs that are not solely based on differences in metabolism, but also in environmental conditions and activity, there is not a single level of water intake that would ensure adequate hydration and optimal health for half of all apparently healthy persons in all environmental conditions. Pay attention to your body’s signals – busy mothers often ignore thirst if there is nothing nearby to drink . Pumping moms may find that they need to pay more attention to remembering to stay hydrated. Signs that you are not getting enough fluids include concentrated urine (darker, stronger smelling than usual) and constipation (hard, dry stools). Unless you are severely dehydrated, drinking extra fluids (beyond thirst) is not beneficial, may cause discomfort, and does not increase milk supply. Nancy Mohrbacher’s Breastfeeding Made Simple (2. Contrary to popular belief, drinking more fluids is not associated with greater milk production.” In Nutrition During Lactation, the IOM summarizes: “It is widely assumed that milk production requires a high fluid intake on the part of the mother, yet the evidence suggests that lactating women can tolerate a considerable amount of water restriction and that supplemental fluids have little effect on milk volume. Thus, careful attention to adequacy of fluid intake is warranted in such situations, but under most conditions there appears to be no justification for emphasizing high fluid intake as a way to improve milk production.” . The foods that you eat accounts for about one- fifth of total fluid intake (IOM, 2. Some fluids are certainly more nutritious than others, but even soda will provide fluids you need (although it may also provide sugars, caffeine*, etc. However, available data are inconsistent. Maternal Nutrition during Breastfeeding. Breastfeeding: A Guide for the Medical Profession, 6th ed. Philadelphia, Pennsylvania: Mosby, 2. Riordan J. Breastfeeding and Human Lactation, Sudbury, Massachusetts: Jones and Bartlett; 2. The Breastfeeding Answer Book, Third Revised Edition. Schaumburg, Illinois: La Leche League International, 2. Becker G. Nutrition for Lactating Women. Core Curriculum for Lactation Consultant Practice, Sudbury, Massachusetts: Jones and Bartlett; 2. The effect of maternal fluid intake on breast milk supply: a pilot study. May- Jun; 8. 3(3): 2. Exercise Pros: Exercise is a great way to raise HDL. People who have had a heart attack can reduce their death risk by 25% with exercise compared with usual care, Dr. This pilot study of 1. Hamosh M, Dewey, Garza C, et al: Nutrition During Lactation. Institute of Medicine, Washington, DC, National Academy Press, 1. Panel on Dietary Reference Intakes for Electrolytes and Water, Standing Committee on the Scientific Evaluation of Dietary Reference Intakes: Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Institute of Medicine, Washington, DC, National Academy Press, 2. Dusdieker LB, Booth BM, Stumbo PJ, Eichenberger JM. Effect of supplemental fluids on human milk production. Feb; 1. 06(2): 2. Illingworth RS, Kilpatrick B. Lactation and fluid intake. Per Lawrence, “The mothers who were forced to drink beyond thirst produced less milk, and their babies gained less well.”Olsen A. Nursing under conditions of thirst or excessive ingestion of fluids. Acta Obstet Gynaecol Scand. Related Items from the Kelly. Mom store: Postnatal supplements with 6,4. IU of vitamin D for nursing mothers. Use code KELLYMOM for 1. Books. Bookstore. CAN eat while breastfeeding. We hear so much about what to avoid while breastfeeding but what about the foods that you can – and really should – be eating to provide maximum benefit for your bub? Here’s our pick of the top 1. Oats. Oats are a wholegrain, one of the key staples in a healthy diet. Wholegrains are an excellent source of iron, a vitamin that breastfeeding mums can find themselves lacking, resulting in lethargy and feeling faint and unwell. Oats are also considered a galactagogue . According to the Australian Guide to Healthy Eating, women aged 1. Sarah Leung, Accredited Practicing Dietician and founder of Healthy Energy. They are a low glycaemic index carbohydrate, which means they will keep you fuller for longer. They also provide some protein – about 6. Beans provide one to two milligrams of iron per 1. Try beans in soups, salads, and pasta dishes or mashed to add serious texture to a Mexican dish. For mums short on time, a stash of baked beans means that a healthy lunch that contains both legumes and a vegetable is always on call and quick to prepare. Add wholegrain toast and some grated low fat cheese for added nutritional value. Try these recipes with beans from Kidspot Kitchen: 3. It also contains the essential fatty acid omega- 3 which is essential for infants’ growth and development. As any new mum who is breastfeeding will know, hunger can hit swiftly and with great force, so having a fridge full of easy, healthy snacks that can be quickly consumed is the best way to avoid reaching for less healthy but convenient snack options. You can hard boil a dozen eggs at a time for a portable snack on the run, or whip up an omelette or scrambled eggs in the microwave or stove top in a couple of minutes. Try these recipes with eggs from Kidspot Kitchen: 4. Kale. Kale is a superfood enjoying plenty of positive press at the moment, and the accolades are well earned and very relevant to breastfeeding ladies. One cup of the magic stuff contains 3. A, 1. 34 percent of vitamin C, and a whopping 6. K. Kale is also a good source of copper, potassium, iron, manganese and phosphorus. A 1. 20g piece of salmon fillet contains 8. D and the recommended daily intake for a female adult is 1. Also rich in omega- 3 fatty acids (good for your baby’s brain and eyes), protein and B vitamins, salmon is a great source of protein and energy for breastfeeding mums. If you prefer canned to fresh, try adding to mashed potatoes (throw in some sweet potato for added benefits), low- fat milk, egg and spring onions, and make patties that are easy to freeze and have on hand for a quick snack or to serve with a salad for dinner. Try these recipes with salmon from Kidspot Kitchen: 6. Water. While not technically a food, getting adequate water is important when breastfeeding – and you may notice you get thirsty when feeding, so keeping a glass nearby is a good call. Considering dehydration will make you lethargic, can create mental confusion and urinary tract infections at a time you are no doubt already as busy as you. Yoghurt. One cup of plain, low- fat yoghurt has more calcium than milk, is high in protein, and doesn. Try plain Greek yoghurt if you like a thicker consistency. Girls aged 1. 4 to 1. Berries. Whether they’re frozen, canned or fresh, blueberries, raspberries, strawberries and blackberries are packed with vitamin C, potassium, folate and fibre. Sarah says Vitamin C is vitally important in the growth of bones, teeth and collagen, a protein found in blood vessels, cartilage, tendons and ligaments. It is therefore essential for the development of a breastfeeding infant. It also helps boost the body. For a breastfeeding woman aged 1. Vitamin C is 8. 5 mg per day. As a guide, there is 7. Vitamin C in a cup of strawberries. Commercial pre- mixes, on the other hand, can be high in fats and sugars. Good ingredients for a homemade trail mix include unsalted cashews and almonds, dried dates, cranberries and sultanas and pine nuts, sunflower or pumpkin seeds, chia seeds, quinoa and dried coconut chips. For example, almonds are higher in calcium and vitamin E; Brazil nuts are high in selenium; walnuts are high in omega- 3; pine nuts are high in magnesium; cashews are high in iron and zinc and hazelnuts are high in folate. Seeds like flaxseeds, chia, pumpkin seeds and pepitas are also high in healthy fats and protein. Bananas. Easy to pack in your bag and requiring no preparation, bananas are a great choice for the afternoon snack attack.. Ways to Control Your Cholesterol. With every one percent reduction of total blood cholesterol, there is about a two percent reduction in the risk of heart attack. Getting your total cholesterol down and your HDL, or good cholesterol, up is good medicine. Here’s what you can do to control your cholesterol. Eat less fat. Keep your total daily fat intake below 2. If you average 2,2. NUTRITIP: How to Control Your Cholesterol Every Day. The American Heart Association recommends that people keep their total daily cholesterol intake under 3. Eat the right fats. Eat foods that are low in saturated fats, that contain mostly monounsaturated fats, and that are high in essential fatty acids. This means eating fats from seafood and plant sources. Minimize foods of animal origin, which are high in saturated fats. Keep your saturated fats to less than ten percent (better is seven percent) of your total daily calories. Get used to checking the package label for grams of saturated fat per serving. Avoid “hydrogenated” or “partially hydrogenated” oils and shortenings. New insights into the fatty food/heart disease correlation reveal that the amount of saturated fats and hydrogenated fats in a food may actually do more harm to the fats in your blood than the cholesterol in the food. The trans fatty acids in hydrogenated fats do all kinds of bad things to blood fats, such as: increase LDL (bad) cholesterol, decrease HDL (good) cholesterol, increase triglycerides, and increase lipoprotein A – the blood fat that contributes to plaques in the arteries. Look for labels that claim “contains no saturated fats” or “contains no hydrogenated oils.”Eat more fish that contain omega 3 fatty acids (coldwater fish: seabass, salmon and albacore tuna), which help lower blood fat levels and reduce the risk of blood clots, which can clog arteries and cause strokes and heart attacks. Replacing saturated fats in your diet with unsaturated ones (for example, vegetable and fish oils) can reduce blood LDL levels. Yet, a diet that is too high in polyunsaturated fat (more than 1. HDL. Choose monounsaturated fats instead, such as olive oil, canola oil, and nut oils. These monounsaturated fats do not lower HDL levels. Cut cholesterol- containing foods. Too much cholesterol in the diet increases the number of LDLs, the bad cholesterol. As we said above, cholesterol is found only in animal products, not plant foods. Therefore, eating less animal foods and more plant foods will lower the blood cholesterol. While eating lean beef and peeling the skin off chicken reduces the cholesterol in these foods, there is still cholesterol and saturated fat within even lean meat and poultry. Organ meat (such as liver) is particularly loaded with cholesterol. Egg yolks, milk fat, and shellfish (shrimp and lobster) are high in cholesterol. Other oily fish (such as salmon and tuna) are much lower in cholesterol. White- fleshed fish tend to be the lowest in saturated fat. While your goal may be to raise the good cholesterol, you can’t get “good cholesterol” directly from foods. If you already have a high cholesterol, temporarily switching to a vegetarian diet (with fish and non- fat dairy products, such as yogurt) may help lower your levels quickly. Persons who go on a vegetarian diet and reduce their fat intake by 2. One study showed that switching from whole milk to nonfat milk lowered the total cholesterol of people in the study by seven percent and the LDL (bad) cholesterol by eleven percent after six weeks. NUTRITIP: Overweight Cholesterol. We think of fatty foods as the cause of high cholesterol, yet eating more calories than we need from any food (fats or carbohydrates) can raise blood cholesterol, since being overweight itself raises blood cholesterol and increases the risk for heart disease. So, controlling your intake of all foods is important in controlling your cholesterol. Eat cholesterol- lowering foods. Besides avoiding cholesterol- containing foods, plant foods actually lower blood cholesterol. Plant foods have chemicals in them called sterols which, like cholesterol, hold the cell membranes together. By a fortunate biochemical quirk, plant sterols are not absorbed through the intestines and into the bloodstream, but they do decrease the absorption of sterols (cholesterol) in animal foods. The following are some plant foods that lower blood cholesterol. Soy protein. Switch from sirloin to soy. Replacing animal protein with soy protein reduces blood cholesterol levels, even when the total amount of fat in the diet remains the same. A recent review of 3. LDL cholesterol by 2. As an added perk, the HDL cholesterol increased a bit. Soy protein worked best in people who needed it most. While the amount of soy protein it takes to lower your cholesterol varies considerably among individuals, as a general guide, if half of your daily protein comes from soy (between 3. This can be accomplished by simply changing from cow’s milk to soy milk, meat to soy substitutes, or from dairy products to tofu. As an added health benefit, soy products contain phytonutrients called “isoflavones,” which reduce the risk of some cancers. Fiber. Soluble fiber slows the absorption of the cholesterol from animal foods and acts as an intestinal broom to sweep the cholesterol out. Top- billing for research- backed, cholesterol- lowering effects of fiber goes to oatbran . Eating one to two ounces a day (3. Similar benefits can be obtained from other soluble fiber- rich foods, such as beans, cruciferous vegetables, apricots, prunes, and a super- soluble fiber- rich food, psyllium, a bran- like grain which has been shown to lower cholesterol by fifteen percent within two to four months, after eating an average of ten grams (three tsp.) per day. NUTRITIP: Can Yogurt Help Control Your Cholesterol? While medical studies are inconclusive about whether or not yogurt lowers cholesterol, there is some experimental evidence to suggest that byproducts of lactobacilli fermentation (which is what turns milk into yogurt) inhibit the body’s ability to make cholesterol. Obviously, the cholesterol- lowering effect was greatest with non- fat yogurt. The most striking results were seen in experiments on swine. Since these animals seem to metabolize cholesterol similar to humans, it is possible that yogurt may lower cholesterol in humans, too. Nuts. A recent study showed that volunteers who got 3. The cholesterol lowering effect of nuts was thought to be due to the combination of fiber, B- vitamins, and vitamin E, and to the fact that these fats are primarily unsaturated ones. Yet, don’t go too nutty. Since nuts are high in fat, it’s important not to eat too many. Garlic. The jury is still out on whether or not garlic will lower your cholesterol. Powdered garlic supplements probably will not. Eating one clove of garlic per day may. Watch the medical news for a garlic update. Until then, stick to the proven cholesterol- lowering foods, soy and fiber, and eat garlic because you enjoy it. Alcohol. You may also read that 1 to 2 alcoholic drinks a day can raise HDL cholesterol. Yet, similar to garlic, the jury is still out on whether the HDL- raising effect is significant enough to lower the risk of heart disease and to outweigh the potentially harmful effects of alcohol abuse. NUTRITIP: Read the Fine Print. While some foods boast “cholesterol- free” on the front of the package, the fine print on the back tells you they are full of saturated and fake fats. Highly saturated tropical oils, such as palm kernel oil, may have a worse effect on cholesterol levels than foods that contain cholesterol. Hydrogenated fats will also push cholesterol levels higher. Some cereals, for example, may be labeled “cholesterol- free” on the front of the package, yet if you read the fine print these contain hydrogenated tropical oils. Get lean. Trimming excess body fat can increase the levels of good cholesterol (HDL). It is not only excess body fat that influences cholesterol levels, it’s where you carry it. Studies show that men who carry excess fat around the middle (a body type we refer to as “apples”) are at a higher risk of coronary artery disease than those who carry excess weight around the hips and buttocks (“pears”). Research has shown that apple- shaped people should pay even more attention to staying lean through a combination of exercise and a lowfat diet. Being over- fat increases LDL and decreases HDL, just the reverse of what you want, and this effect seems to be more aggravated in “apples” rather than “pears.”6. Aerobic exercise (the kind that gets your heart rate up) raises the level of HDL cholesterol and may also reduce the level of LDL. In fact, since there is no such thing as eating foods high in HDL cholesterol, the only two ways you can raise HDL cholesterol is by exercising and reducing your body fat. Exercise is one of the few cholesterol- lowering activities that accomplish all three goals: lowering total cholesterol, raising HDLs, and lowering LDLs. Exercise stimulates the body to manufacture more HDL. The cholesterol level of athletes is much lower than that of sedentary individuals. NUTRITIP: Is Cholesterol Really the Cardiac Culprit? The healthcare industry has built a whole cardiovascular complex (almost a religion) around heart disease and cholesterol, and certainly experimental evidence seems to indicate that there is a cause- and- effect relationship between high cholesterol diets and a high incidence of heart disease. Yet, other factors may be involved. Is it really the cholesterol in the food that causes problems, or could there be something else present (or absent) in high cholesterol foods that affects heart disease? Why do plant- food- eaters have lower cholesterol than animal- food- eaters? While the obvious answer is that plant food doesn’t contain cholesterol and animal food does, could there be another explanation? Plant foods are high in phytonutrients and antioxidants, such as vitamin C, and fiber. Meat, on the other hand, is low in vitamin C and fiber.
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