Are you breastfeeding and have no idea whether you’re eating too many or even not enough?
Counting calories isn’t always as bad as it seems. For the breastfeeding mom, consuming sufficient calories for you and your baby will be essential at some point. The human body needs calories to survive and thrive.
Here’s the lowdown on how many calories you need while breastfeeding, and where to get them.
How Many Calories Do I Need When Breastfeeding?
The Dietary Guidelines for Americans indicate that the total number of calories you need daily depends on several factors (1). These factors include, but are not limited to:
- Height and weight.
- Physical activity.
- A desire to gain, lose, or maintain current weight.
According to the guidelines, maintaining caloric balance in women aged 19 to 50 requires a daily calorie intake as follows. Keep in mind that as we age and our metabolism slows, we require fewer calories overall:
- Women who lead a sedentary lifestyle: 1,800 to 2,000 kcals.
- Women who are moderately active: 2,000 to 2,200 kcals.
- Active women: 2,200 to 2,400 kcals.
Breastfeeding Women Need More Though
How to keep count? The USDA DRI calculator is a good place to start. It works out the daily nutrient recommendations as provided by the Dietary Reference Intakes.
Foods That Contain Empty Calories
Calories aren’t just calories and there are such things as empty calories. We have foods that carry too many calories and provide few vitamins, fiber, minerals, and phytochemicals (3).
Some examples of these foods include:
- Foods that contain a lot of sugar or sugar substitutes, like syrups, baked goods, and frozen desserts such as ice cream.
- Breakfast foods, such as cereals and bars.
- Fast foods, like deep-fried french fries, pizzas, and onion rings.
- Condiments, such as mayonnaise.
Some drinks also fall into the empty-calories category. Sodas, energy drinks, juices, and alcoholic drinks are but some of the empty-calorie drinks.
Labeling of menus in restaurants has created a greater level of self-awareness. You’re now able to know how many calories are in the foods you are ordering (4).
Nutrient-Dense Foods for Breastfeeding Moms
Since these foods contain healthy fats, vitamins, minerals, and fiber, they will keep your energy levels up for longer. They will also be passed on to your baby and help them grow (5).
Examples of nutrient-dense foods include:
1. Complex Carbohydrates
Whole-wheat bread, brown rice, beans, oatmeal, fruits, and vegetables are good examples of complex carbs that take time to digest. Refined food products spike your energy levels temporarily before leaving you sluggish. Complex carbs, on the other hand, release energy slowly over a longer period.
Additionally, these contain Vitamin B12 which will be passed to the baby through breast milk. Vitamin B12 supports the growth of the baby’s nervous system.
2. Iron-Rich Foods
Think lean beef, poultry, white beans, spinach, lentils, and lima beans. One of the symptoms of iron deficiency is fatigue. These iron-rich foods will help your baby grow, while keeping your energy levels up.
Load up on white meat, eggs, peanut butter, fish, beans, and nuts. Vegetarians and vegans can replace the meats with tofu and legumes, as well as certains grains, seeds and nuts. These excellent sources of protein enhance growth.
Looking for a snack? How about reaching for yogurt or cheese? The calcium will be passed on to your baby and help promote the growth of strong bones.
You can also drink low-fat milk. It contains Vitamin D, some of which will be passed along to your little one.
Will Breastfeeding Help Me Lose Weight?
Even though we need to consume more calories to produce milk, most of us are concerned about post-pregnancy weight. Women who breastfeed exclusively for the first six months of their baby’s life use around 650 calories daily doing so.
So you will be burning calories without necessarily feeling it. That said, weight loss will also depend on your physical activity. The weight gained during pregnancy is also a determining factor.
It is more important for you to concentrate on eating right and providing proper nourishment for your baby. And keep in mind if you’re consuming 1000 extra calories per day because breastfeeding makes you so hungry, breastfeeding isn’t really going to help you lose weight. So relax, and focus on your little one, there will be time later for shedding that weight.
Calories aren’t an evil that always leads to weight gain. Good nutrient-dense calories will help you retain your energy as you breastfeed, and support your baby’s growth.