Nutrition Tips for Breastfeeding Mothers
The nutrition requirements for breastfeeding are similar to 怀孕, 和 women are recommended to continue eating similarly to how they were eating during their 怀孕. 然而, a breastfeeding woman needs 200 more calories per day than she did during 怀孕, 和 it is important that the calories come from nutritious foods. Breastfeeding women usually lose 1 to 4 pounds per month without restricting their calorie intake.
蛋白质的需求
While breastfeeding you should eat two to three servings of protein each day. A serving is equal to 3 to 4 ounces of meat, fish or poultry. Good sources of protein include:
- 肉
- 家禽
- 海鲜
- 鸡蛋
- 奶酪
- 牛奶和酸奶
- 白软干酪
- 豆腐
- 干豆
关于海鲜的注意事项: The Food 和 Drug Administration (FDA) recommends that nursing mothers not eat shark, 剑鱼, king mackerel or tilefish because of their high mercury content.
钙的需求
The suggested daily intake of calcium for breastfeeding mothers is 1,300 milligrams per day. Reading nutrition labels can help ensure that you are getting enough calcium. For example, one cup of milk or yogurt contains 300 milligrams of calcium. The best sources of calcium are:
- 牛奶
- 酸奶
- 硬奶酪
- Calcium fortified orange juice
- 加钙豆腐
For more information, please see 食物中的钙含量 和 摄入足够的钙.
铁的需求
Iron also is important for breastfeeding mothers. If you are 18 years of age or younger, you should get 10 milligrams of iron per day. For those over 19, the suggested daily intake is 9 milligrams. Good sources of iron include:
- 肉
- 家禽
- 海鲜
- 干豆
- 干果
- 蛋黄
如上所述, it is important not to eat shark, 剑鱼, king mackerel or tilefish because of their high mercury content.
维生素C需求
Nursing mothers need slightly more vitamin C than they did during 怀孕. If you are 18 years of age or younger, you should get 115 milligrams of vitamin C per day. If you are 19 or older, you should get 120 milligrams per day. Good sources of vitamin C include:
- 柑橘类水果
- 西兰花
- 哈密瓜
- 土豆
- 甜椒
- 番茄
- 猕猴桃
- 菜花
- 卷心菜
复合维生素
Breastfeeding mothers need to take some sort of daily multivitamin that contains 100 percent of the recommended dietary allowance (RDA). 如果你愿意, you can continue to take your prenatal vitamin or mineral supplement – however, it contains much more iron than needed for breastfeeding. 如果你对……有问题 便秘 或者胃部不适, switch to a general multivitamin that contains 100 percent of the recommended dietary allowance (RDA).
水的需求
While breastfeeding you should drink at least 8 cups of water each day. Have a glass of water each time you nurse your baby. In addition to water, other good liquids are juice, milk, broths, herb teas 和 soups.
Exercise 和 high temperatures will increase your need for liquids. Therefore if you are active or it is warm, make sure you keep hydrated 和 drink even more water.
其他技巧
Limit high-caffeine foods 和 beverages, such as coffee, tea 和 some sodas. It is a good idea to limit your intake of highly caffeinated foods 和 drinks to 8 ounces a day.
Avoid alcohol, cigarettes 和 street drugs. 也, it is important that you do not use any medications that are not approved by your health care provider, even those available over the counter.
加州大学旧金山分校健康 medical specialists have reviewed this information. It is for educational purposes only 和 is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.
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