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I’m not going to go into too many details about why I know this stuff but let’s just say that I’m becoming schooled in things I wouldn’t have dreamed of a few years ago. A new granddaughter does indeed affect one’s continuing medical education choices.

When you’re pregnant, you’re hyper aware of the fact that you’re eating for two. You make sure you’re eating all the proper foods and taking vitamins to support your growing baby. But once your baby is born, your life suddenly revolves around that infant’s sleep and eating schedule, with dirty diapers providing comic relief. (How does so much more come out one end than seems like goes in the other?)

This is such a big life adjustment that you may inadvertently let your own nutrition fall by the wayside. While you dote on your newborn’s every need, if you’re breastfeeding, it’s important to remember that you’re still eating for two. Here’s what you need to know about your diet as a breastfeeding mother.

If you’re breastfeeding, your breast milk is giving your baby nutrients that promote his or her growth, development and health.

One benefit of breastfeeding for the mother is that it burns extra calories – anywhere from 300 to 500 calories per day. Although you may be concerned with losing pregnancy weight, you may, in fact, need to eat to make up for some of the extra calories you’re burning.

If you still have baby weight from your pregnancy, the extra calories you’re burning from breastfeeding will naturally be used for your milk. If you have already lost your pregnancy weight you may need to eat an additional 300 to 600 calories each day in order to keep your energy up.

Once your baby starts eating other foods at 6 months, you’ll be producing less milk and then you can cut back on the additional calorie intake.

Just like when you’re pregnant, it’s best to turn to nutrient-rich and healthy choices for those extra calories when breastfeeding.

Healthy diet choices help fuel your milk production. Include protein-rich foods like lean meats, eggs, dairy, beans, lentils and seafood low in mercury in your diet. You should definitely also incorporate a variety of whole grains, fruits and vegetables.

Ideally, you should eat protein two to three times per day, three servings of vegetables, two servings of fruit, and whole grains such as whole wheat breads, pasta, cereal and oatmeal.

The amount of fluids you take in is just as important as what you’re eating while breastfeeding.

You should drink liquids frequently, preferably before you feel thirsty – since thirst is a sign of dehydration. It’s a good idea to keep a glass of water nearby for yourself while feeding your baby.

What you drink matters, too. Juices and sugary drinks can contribute to weight gain or inhibit your efforts to lose your pregnancy weight. Caffeine can also be troublesome.

You should limit yourself to no more than two to three cups of caffeinated drinks per day. Caffeine is passed into your milk, but most babies aren’t bothered by it. However, caffeine in your milk may agitate your baby or interfere with their sleep. Talk with your pediatrician about their recommendations.

Some women look forward to their first drink after their pregnancy is over. But, just like caffeine, alcohol is passed into your milk and there’s no level of alcohol in your milk that’s considered safe for your baby.

If you wish to have an alcoholic beverage, wait two to three hours after each serving. Pumping and dumping your breast milk doesn’t speed up the elimination of alcohol from your body. For reference, one serving of beer is 12 ounces, wine is 5 ounces, and liquor is 1.5 ounce.

If you’re making healthy choices, taking in enough calories and avoiding or limiting caffeine and alcohol, you don’t need to go on a special diet while you’re breastfeeding. You and your baby will reap all of the rewards breastfeeding has to offer if you simply focus on those healthy choices.

Alfred Casale To Your Health
https://www.timesleader.com/wp-content/uploads/2015/11/web1_casale1.jpg.optimal.jpgAlfred Casale To Your Health

By Alfred Casale

To Your Health

Dr. Alfred Casale is chairman of surgery for the Geisinger Heart Institute, co-director of the Cardiovascular Service Line for the Geisinger Health System and Associate Chief Medical Officer for the Geisinger Wyoming Valley Medical Center. Readers may write to him via [email protected].