Breastfeeding Awareness Month

August marks the end of summer. Kids are going back to school, and many last minute summer vacations are underway. But August also means Breastfeeding Awareness Month. Breastmilk, the supreme source of nutrition for infants for the first 6 months of life, provides infants immunity to disease, reduces risk of allergy, decreases tendency toward childhood obesity, in addition to many other benefits to both mom and baby. Breastfeeding moms require additional calories during lactation, however these calories should come from nutrient-dense food.

A balanced diet plan is essential for women, being more at-risk for nutritional problems such as osteoporosis than men. While many are inclined to diet after having a baby to shed those pregnancy pounds, a proper diet is even more essential in order to prevent nutritional deficiencies. Moreover, when women are nursing, nutritional needs are at their peak, for that the baby’s nutrition is directly impacted on what women are putting in their bodies.

Some Tips for Nursing Moms:
• Eat 3 or more calcium-rich foods daily including milk or milk alternatives (almond milk, hemp milk, rice milk)
• Drink, drink, drink! The most direct impact to your milk supply is hydration. Less fluids in, less breast milk produced
• Eat a wide variety of fruits and vegetables – colors count!
• Include sources of omega 3s – flaxseed, walnuts, fish
• Consume protein rich foods daily
• Avoid rapid weight loss – aim for about 4-5 pounds per month

Choosemyplate.gov has an excellent tool for nursing moms

This resource is a very user friendly site to get a specific diet plan just for new moms. Just enter in age, weight, and height, in addition to the baby’s birthday, and voila! – calorie suggestions, and a personalized diet for new moms.