Eating Tips for Nursing Mums

WITHOUT ENOUGH FLUIDS, YOU MAY NOT MAKE ENOUGH MILK!

If you think that having delivered your little peanut means you can hop off the good-nutrition bandwagon, think again.  Even if you are not breastfeeding, you need a healthy diet to help repair your battered body—and if you are, it’s even more important to eat right. After all, don’t you want to make the best milk possible for your baby?  Here’s a look at some of the latest nutrition guidelines for nursing mums:

GO EASY ON THE WEIGHT LOSS
Though weight loss may be rapid in the first few weeks as your body sheds the fluids and other artefacts of pregnancy, it’s important that you do not continue to lose too rapidly.  Aim for 2 to 4 pounds per month after the first month; anything more may put your milk supply at risk.

LOAD UP ON WATER
Milk production requires ample fluids, so be sure to drink, drink, drink.  While experts used to suggest a minimum of eight 8-ounce glasses a day, the more current thinking is that nursing mums should drink enough so that they are never thirsty (it’s called “drinking to thirst”), then a bit more.  Having trouble staying on top of it?  Try drinking one full glass every time you nurse.

EAT OFTEN
Aim for five or six small meals and snacks throughout the day, rather than three large ones.  Doing so will help keep your appetite in check and give you energy throughout the day.

CHOOSE “SMART” FISH
The same rule applies while nursing as during pregnancy: Avoid high-mercury seafood such as king mackerel, shark and swordfish. Some experts are adding albacore tuna to that list.

WATCH THE CAFFEINE
Though late-night feeds may be stoking your craving for a mid-afternoon pick-me-up, too much caffeine can make your baby jittery or irritable. (Remember, what goes in eventually comes out … and into your baby via your breast milk.)  Try to limit your intake to two or three cups of coffee or tea a day.

STEER CLEAR OF COCKTAILS
While some experts say it’s OK to “pump and dump” after indulging in a drink or two, there is also advice for abstaining completely to ensure that no alcohol passes to your baby.

Banish your
SUGAR CRAVINGS
in 4 Weeks



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