Breastfeeding, Weight Control and Healthy Diet
How to Manage Weight While Nursing
Diet & Weight Reduction - Help to Lose Weight - My Attitude to Weight Loss - Success Stories
What is a Healthy Weight? - How to Reduce a Fat Stomach? - Unexplained Weight Loss
Does Diet and Exercise Work? - What's the Best Way to Lose Weight? - Count Calories or Carbs?
How Fast Can You Lose Weight? - What is Your Ideal Weight? - What's the Best Weight Loss Goals?
Two Easy Ways to Lose Weight - Easy Way to Reduce Weight - Why Does Weight Loss Stop?
Lose Your Last 10 Pounds - How to Lose Weight After Pregnancy - Breastfeeding & Weight Control
Hypothyroidism and Weight Gain - What Causes Weight Gain? - Mid-Life Weight Gain After 50
Weight Loss and Depression - Best Weight Loss Support Group - Brilliant Motivation Tips!
Best Exercise to Burn Calories - Weight Loss For Teens - Help For Overweight Children - Surgery

Breastfeeding, Diet and Weight Control

If you want to breastfeed your baby and control your weight, think "healthy eating" rather than "dieting". Provided you eat the recommended number of calories and (above all) eat a variety of healthy foods, you won't gain weight during lactation, and you will probably shed some of your excess fat.




WEIGHT LOSS How Many Calories Do You Need When Breastfeeding?

Women's bodies are typically very efficient at producing breast milk, so you don't need to eat for two people! As a rough guide, increase your calorie-intake by about 500 calories over what you needed before you became pregnant. On average, this means that most nursing moms need to eat at least 2000 calories per day. (Note: You can obtain an extra 500 calories by eating a peanut butter sandwich and a glass of milk.)

WEIGHT LOSS Make It a Priority to Eat Regularly When Nursing

When you're looking after a brand new baby, it's not easy to find the time or energy to eat properly, especially if you're not getting enough sleep. However, it's vital for your and your baby's health, that you eat regularly and healthily. So try to make eating a top priority. Some food tips when breastfeeding:

- Continue the healthy-eating approach you adopted when pregnant
- Plan meals in advance
- Keep them simple for quick and easy preparation
- Eat small meals more frequently

WEIGHT LOSS Is a Special Diet Necessary When You Breastfeed?

No. You don't need to follow a special diet during lactation, provided you eat a variety of nutritious foods. That said, your doctor may advise you to continue taking a prenatal supplement while nursing, in order to rebuild iron levels which may have become depleted during pregnancy. Also, if you are worried that your diet is not as balanced as it should be, ask your doctor about taking a multinutrient supplement. But in general, provided you are eating sufficient calories from a variety of nutritious foods, your diet will be satisfactory.

WEIGHT LOSS Variety of Food is Essential

It's important for all breastfeeding mothers to eat a variety of healthy foods. Why? Because only a variety of different foods gives you all the vitamins and minerals you and your baby need. A proper varied eating plan should include:

  • Plenty of fresh fruit and vegetables (especially leafy green vegetables). Aim for five portions a day.
  • Starchy foods such as bread, pasta, rice and potatoes for extra energy.
  • Plenty of fiber from foods like: whole grain bread, beans, oats, frozen peas, All Bran, apples, pears, citrus fruits, mango, figs, and vegetables like corn, parsnips, Brussels sprouts. After childbirth, bowel action can be disrupted and constipation is particularly painful, but fiber helps with both of these.
  • Protein from foods like: lean meat and chicken, fish (aim for two servings of fish per week, including one of oily fish), eggs, beans and lentils.
  • Dairy foods like: milk, cheese and yogurt, for calcium and protein.

For more information about healthy eating, see Guide to a Healthy Diet, and Principles of Healthy Eating

Problem Foods
There are no foods that are guaranteed to cause problems for all infants, so unless your baby noticeably reacts within six hours every time you eat a certain food, there is no need to avoid any particular foods. That said, spicy or gassy foods may cause wind, while caffeine can cause irritation and difficulty sleeping.

For specialist informations about nutrition when breastfeeding, contact your physician, a certified lactation consultant (IBCLC), or a dietitian/nutritionist who specializes in perinatal nutrition.

WEIGHT LOSS How Much Do You Need to Drink When Breastfeeding?

As a rough guide, drink when you feel thirsty. During the first few days after delivery, you may feel extra thirsty and may need to drink more fluids. A useful test is to check the color of your urine. It should be a light-colored yellow. If it is a deep yellow, or dark and strong smelling, you are not drinking enough. Water, milk, unsweetened fruit juices and soup are all good choices. You may drink caffeinated beverages, but limit your intake to one or two 8oz servings per day, and be aware that caffeine can make your baby irritable, or have difficulty sleeping. It is best to drink mainly caffeine-free beverages when breastfeeding.

WEIGHT LOSS Breastfeeding For Vegetarian Mothers

The milk of vegetarians is typically no less nutritious than that of meat-eaters. However, following a healthy vegetarian diet is more difficult than one that permits animal foods, and typically requires a wider variety of foods. Thus vegans and even lacto-ovo vegetarians may need to take supplements of vitamin D, iron, and calcium during lactation. In addition, vegans need to ensure their intake of vitamin B12 is sufficient, by eating enough B12-fortified foods.

WEIGHT LOSS Do You Need to Give Up Alcohol When Breastfeeding?

Yes. It is best to avoid alcoholic beverages while breastfeeding. The occasional alcoholic drink may not cause a problem for your breast milk, provided it is drunk immediately after breastfeeding, but a no-alcohol diet is safest for your baby.

WEIGHT LOSS Breastfeeding For Diabetics

Diabetes is not incompatible with breastfeeding. But for optimum health - both for you and your baby - be guided by nutritional advice from your doctor.

WEIGHT LOSS Weight Gain After Breastfeeding

When lactation stops, you need to eat fewer calories otherwise you will gain weight. For optimum weight control after breastfeeding, it's best to eat as regularly but choose smaller meals. Also, continue to follow the same principles of healthy eating as you did when breastfeeding.

For more information, see Diet For Optimum Health and Weight

More Information About Weight Management
Weight Loss and Your Star Signs - How to Look Thinner Without Dieting
What Are The Health Dangers of Obesity? - How is Obesity Treated?
What Influences Weight Gain? - Healthy Eating Guide - GI Diet Information
Healthy Cholesterol Levels - How to Lower Your Blood Cholesterol Level
Diets For Women's Health - Diet For Optimum Weight

Back to Weight Loss Help


Weight Loss Help | Healthy Weight Advice | Health Risks of Obesity | Body Mass Index Chart | Obesity Information
Weight & Health Risks | Ideal Weight for Women | Ideal Weight for Men | Waist Circumference | Body Fat Percent
Body Fat & Health | Body Fat Calculators | Reduce Fat Belly | Obesity & Breast Cancer | What Causes Weight Gain
Hypothyroidism | Weight Loss Plateau | Healthy Cholesterol Level | How to Lower Cholesterol | Low Cholesterol Diet
Diabetes Diet | Diabetic Diet Questions | Eating Disorders | Food Cravings | Health & Weight Benefits of Exercise
Weight Loss Tips | Best Support Group | Easy Ways to Lose Weight | Lose Last 10 Pounds | Nutrition and Pregnancy
Lose Weight After Pregnancy | Weight Loss - Pregnancy | Mid-Life Weight Gain | Weight Control in Menopause
Menopause & Diet | Weight and Depression | Teen Weight Loss & Healthy Eating | Help For Overweight Children
Child Obesity | Weight Chart For Children | Weight Loss For Men | Fast Weight Loss | Raise Metabolism
Best Exercise to Burn Calories | Exercise and Calories Burned | Diet Pills | Weight Loss Drugs to Reduce Obesity
Bariatric Surgery | Gastrointestinal Surgery | Health Dangers of Bariatric Surgery | Health Dangers of Gastric Bypass
Weight Loss Programs | Articles | Weight Loss Questions | How to Reduce Weight | Weight Loss Advice
Healthy Diet Advice | Healthy Diets For Women | Reviews of Diets | Diet News | Fad Diets | Cabbage Soup Diet
Weight Watchers Diet | Low Fat Diet | Carbs and Diet | Dr Atkins Diet | South Beach Diet | Zone | Cider Vinegar Diet
Carbs Guide | Carbs & Blood Sugar | Carbs & Insulin | Carbohydrate Needs | Glycemic Index Guide | GI Diet Method
Low GI Foods | Glycemic Load | Diets For Health | Diet & Health | Diet For High Blood Pressure | Fibromyalgia Diet
Gluten-Free Diet | Irritable Bowel (IBS) Diet | Lactose-Free Diet | Best PCOS Diet | PMS Diet | Online Diet Plans
Food Digestion | Calories Index | Guide to Calorie Needs | Calorie Needs for Women | Calories & Weight Loss
Burn Calories and Lose Weight | Calories Used by Exercise | Calorie Savings | Diet Nutrition | Vegetarian Nutrition
Guide to Healthy Diet | Guide to Healthy Eating | Diet Foods | Diet Fat | Good Fat | Protein in Diet | Protein Needs
Good Protein | Good Carbs | Dietary Fiber Guide | Sodium in Diet | Dietary Sugar | Water Needs

© 1995-2018 bioslimherb.com. All rights reserved.