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A nursing mother is usually anxious to get her pre-baby body back, but not at the expense of her new bundle of joy. How can a new mom lose weight and keep her strength up during this exciting time? These healthy diets for nursing moms are a great start toward getting fit and firm again!
Cut Calories
Lactating women need more calories than their non-nursing counterparts to keep milk flowing and baby happy. While it is possible to scale back on the amount of calories that a nursing mom takes in, it should be done carefully. On average, an additional 500 daily calories is burned while breastfeeding, so nursing moms can need up to 2500 calories to maintain a healthy energy level while lactating and should avoid taking in anything less than 1800 calories a day. While calorie reduction alone won't guarantee success, making healthier choices – a 150-calorie dessert in lieu of a 450-calorie one, for example – is the kind of healthy diet consideration a new mom should take.
Skip Simple Starches
There has been a lot of buzz lately about the importance of complex carbohydrates in the battle to lose weight, and nursing moms can take advantage of this advice, as well. By substituting whole grain alternatives for traditional white breads, pastas, and cereals, new moms can get a fix for their starch craving and gain important amounts of fiber to help them feel full during the day. Moms need energy to get them through the busy first months of motherhood (and to create all that life-giving milk), and a healthy diet must include some carbs. Popular diets that severely restrict or limit carbs will not give nursing moms the power they need to function, and often milk supply can suffer as a result.
Eat These for Extra Energy
A healthy diet for new moms shouldn't lead to exhaustion or a feeling of deprivation. If nursing mothers feel worn down or hungry all the time, their enthusiasm for nursing and overall well-being may go into deep decline. These power foods are designed to give moms a much-needed boost during this busy time, which can lead to healthy activity and an increase in general fitness:
No matter how careful a nursing mom is with her diet, certain other factors can sabotage her efforts to get back into shape. A lack of sleep, which is common in the first months after baby's birth, can make it harder to burn calories efficiently and may lead to stress eating. It is also important to stay hydrated during this time, as dehydration can lead to unnecessary eating and may prohibit a healthy milk supply. If a new mom doesn't take care of herself, even a very healthy diet will not give her the results she desires.
Above all, new moms should take it easy and enjoy these first few months with her child. There will be plenty of time to work on that weight in the coming months!
Email This
A nursing mother is usually anxious to get her pre-baby body back, but not at the expense of her new bundle of joy. How can a new mom lose weight and keep her strength up during this exciting time? These healthy diets for nursing moms are a great start toward getting fit and firm again!Cut Calories
Lactating women need more calories than their non-nursing counterparts to keep milk flowing and baby happy. While it is possible to scale back on the amount of calories that a nursing mom takes in, it should be done carefully. On average, an additional 500 daily calories is burned while breastfeeding, so nursing moms can need up to 2500 calories to maintain a healthy energy level while lactating and should avoid taking in anything less than 1800 calories a day. While calorie reduction alone won't guarantee success, making healthier choices – a 150-calorie dessert in lieu of a 450-calorie one, for example – is the kind of healthy diet consideration a new mom should take.
Skip Simple Starches
There has been a lot of buzz lately about the importance of complex carbohydrates in the battle to lose weight, and nursing moms can take advantage of this advice, as well. By substituting whole grain alternatives for traditional white breads, pastas, and cereals, new moms can get a fix for their starch craving and gain important amounts of fiber to help them feel full during the day. Moms need energy to get them through the busy first months of motherhood (and to create all that life-giving milk), and a healthy diet must include some carbs. Popular diets that severely restrict or limit carbs will not give nursing moms the power they need to function, and often milk supply can suffer as a result.
Eat These for Extra Energy
A healthy diet for new moms shouldn't lead to exhaustion or a feeling of deprivation. If nursing mothers feel worn down or hungry all the time, their enthusiasm for nursing and overall well-being may go into deep decline. These power foods are designed to give moms a much-needed boost during this busy time, which can lead to healthy activity and an increase in general fitness:
- Salmon, in moderation
- Low-fat dairy products
- Lean beef
- Legumes (beans)
- Eggs
- Dark, leafy greens
- Citrus fruits
- Berries (especially blueberries)
No matter how careful a nursing mom is with her diet, certain other factors can sabotage her efforts to get back into shape. A lack of sleep, which is common in the first months after baby's birth, can make it harder to burn calories efficiently and may lead to stress eating. It is also important to stay hydrated during this time, as dehydration can lead to unnecessary eating and may prohibit a healthy milk supply. If a new mom doesn't take care of herself, even a very healthy diet will not give her the results she desires.
Above all, new moms should take it easy and enjoy these first few months with her child. There will be plenty of time to work on that weight in the coming months!