Breastfeeding Plan

A breastfeeding woman burns about 650 calories each day milk production required to feed a child – usually about 24 ounces a day. The additional caloric needs to produce this milk means that a nursing mother should eat about 500 calories more per day than normal. The 150 extra calories come from fat reserves you have produced during pregnancy – which should help you to lose weight you gained during pregnancy. A healthy diet of breastfeeding provide nutrition you and your baby need. Read on to find out what you should eat and avoid while breastfeeding.

Breastfeeding Plan

Guiding Principle

The most important ingredient for a healthy diet of breastfeeding is to have a well balanced diet that contains moderate amounts of all food groups.

  • In the group of bread, make sure to choose whole grain breads and rice, as they will provide more nutrients and fiber.
  • Fruits and vegetables provide many vitamins and antioxidants. Choose foods with bright colors and eat them raw if possible to get the most nutritional value.
  • Fish, lean meat, beans and eggs provide the protein you need. Make sure you eat fish rich in omega-3 acids from fats (salmon and other fatty fish).
  • Low vitamin fortified milk fat or yogurt are excellent sources of vitamins and minerals.

Foods to Eat while Breastfeeding

Some foods are especially good to add to a diet of breastfeeding are:


Why is it recommended for Breastfeeding


Salmon contains omega-3 fatty acid, DHA, which also occurs naturally in breast milk. Eating salmon and other cold water fish such as halibut ensures that you will have a lot of DHA in breast milk. The Food and Drug Administration (FDA) recommends limiting your consumption of fish just two servings per week to avoid too much exposure to mercury could be in fish. A wonderful side effect of eating oily fish is that DHA may actually help prevent postpartum depression!

Lean Beef


Lean beef contains a lot of iron and very little fat. – During pregnancy, your iron stores have been depleted so now is the right time to implement these energy reserves by the extra lean beef consumption. Vitamin B12 lean beef will also help keep your energy level high during lactation.



Legumes including dark red kidney beans and black beans are another great source of protein. If you are vegetarian or can not tolerate animal protein, do not forget to add lots of black beans to your diet to make sure you eat enough protein.


Blueberries are an excellent source of vitamins, minerals, antioxidants, and carbohydrates that will help keep your energy levels high during lactation. They can be added to your whole grains to add flavor and nutrition.

Brown Rice

Brown rice, especially when fortified with vitamins, is a wonderful source of carbohydrates carbonevous must continue to produce milk for breastfeeding. Although you want to lose baby weight you put on during your pregnancy, you need high-quality carbohydrates to continue breastfeeding. Make sure you eat brown rice instead of white rice finest that will add “empty” calories to your diet.


Vitamin C in oranges and other fruits is an excellent supplement to a diet of breastfeeding! In addition to vitamin C, oranges which provide health simple carbohydrates that give you an energy boost during the day. While the whole fruit is the best option, vitamins and calcium fortified orange juice is a good way to get lots of vitamin C and calcium than the breastfeeding mother needs.

Big Bread Wheat

Probably your healthcare professional spoke of folic acid during pregnancy and its importance in the prevention of neural tube defects. Once the baby is born, your baby still needs this importantenutriments – and you need it for your own health!Enriched whole wheat bread is full of folic acid and iron, and fiber you need to keep your body healthy while breastfeeding.

Whole Grains

If you are one of those people who can not imagine starting your day without a bowl of cereal, be sure to choose a cereal fortified whole grains. Vitamins and fiber added to the cereal will ensure that you have plenty of energy to breastfeed and care for your newborn. During and after pregnancy, constipation can be a big problem and added fiber in whole grains will help you stay comfortable during breastfeeding.


Another good source of protein, eggs can add variety to your diet breastfeeding. If you can find DHA-enriched eggs, use them because this fatty acid is essential for a mother and child healthy.If you fry your eggs, make sure to use oil that is healthy.

Vitamin Supplements

Your healthcare professional will probably recommend that you continue your prenatal vitamins as you begin breastfeeding. Talk to your provider when you should switch to a regular multivitamin.Be sure your supplements contain enough calcium, vitamin D and DHA. As you already know, the DHA is important for the breastfed baby. In a balanced diet of breastfeeding that contains at least 3 servings of food rich calcium, you probably will not need a calcium supplement. However, if you do not drink milk or other dairy products, you should consider adding to 1,000 milligrams of calcium to your diet while you are breastfeeding. Vitamin D is needed for bones – and ensure that your body can use calcium from your diet. Your healthcare provider may want to check your vitamin D levels and prescribe a vitamin D supplement. The doctor of your baby can also recommend a vitamin D supplement for the child.

Foods to Avoid While Breastfeeding

A breastfeeding woman should also be aware that there are certain foods to avoid while breastfeeding. Most of these foods will be those who have somehow a negative effect on your baby. The good news is that if you eat a healthy diet during your pregnancy, you probably will not need to change your diet for the feeding. When your baby becomes gaseous or difficult after breastfeeding, think about what you have eaten in the last six hours. Once you understand what food gives your baby’s symptoms, you can simply avoid the food while you are breastfeeding.

Some common foods that cause negative reactions in babies include:

  • Strong spices such as chilli, garlic and curry, citrus
  • Vegetables such as broccoli, cabbage and cauliflower can drive gas in adults, and chocolate.
  • Caffeine in beverages and foods can disrupt sleep your baby to take caffeine in moderation.
  • Limited quantities of alcohol (ie one drink per day) can be taken after completing breastfeeding for the day.

If your child develops a rash after breastfeeding, consult your health care provider. The rash may be the result of something you ate, but can just as well be due to contact with something in the environment.

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