By Daily Press staff
Moms and pediatricians agree: breastfeeding is best for your baby.
If you follow their advice and choose to breastfeed, remember, after you have your baby you may still be eating for two.
Because the nutrition your baby receives from breast milk comes from your body’s stored nutrients, nursing moms are advised to eat up to 2,500 calories daily, doctors say. So don’t forget to eat the right foods. Try to include a wide variety of foods in your diet and don’t shy away from your family’s favorite foods. Instead, concentrate on a well-balanced diet. You and your baby will both benefit.
Make an effort to consume a variety of healthful foods each day, along with plenty of water — eight to 12 servings daily. Meals rich in calories, carbohydrates, protein, fats, vitamins and minerals will increase your energy level and improve your overall health.
A large portion of your daily intake should come from complex carbohydrates, such as whole-grain pasta, breads, cereals and rice. Stay away from sugary cereals and processed foods. Complex carbohydrates, which are most abundant in natural foods, provide vitamins, minerals and fiber, according to health officials.
Try to eat a combined total of five or more fruit and vegetable servings every day. Fruits and vegetables are excellent sources of many vitamins and minerals, doctors say.
Dairy products are essential to the health of your bones and your baby’s development. Have three or more servings of dairy foods daily to get adequate amounts of calcium, vitamin D and other bone nutrients. Cow milk, soy and rice milk, yogurt, soy yogurt, and cheese are all excellent sources of calcium.
Protein is important when you are breastfeeding. Make sure to have several servings of protein daily. Try to choose lean meat, fish, poultry, dried beans or eggs. For vegetarians, good sources of protein include milk, yogurt, tofu and peanut butter. Protein foods are rich sources of minerals, like iron and zinc.
This is your chance to enjoy some extra fats — just make sure you choose wisely. Healthier fats include canola oil, olive oil, other vegetable oils, and nuts such as peanuts and almonds, doctors say.
If you follow an alternative diet (vegetarian, vegan or low calorie), your doctor may recommend vitamin and mineral supplements while breastfeeding.
After you deliver your baby, your doctor will provide you with some additional guidelines on breastfeeding and its benefits.
To learn more about breastfeeding support groups at Saint John’s Health Care Center, or to make an appointment with a lactation consultant, call (310) 829-8944.
Originally published in the Santa Monica Daily Press print edition on November 9, 2004. Read the original PDF.