Learn to eat properly for you and your baby

There is no need to eat for two, during the pregnancy or while breastfeeding. This is an old-fashioned and false idea. But you do need to look after your diet, not only for your baby, who feeds exclusively on your milk, but also for yourself and to help you recover after the pregnancy and delivery.

A mother’s body is so exceptional that although your diet may not be perfect or totally suitable, your milk will go on being excellent for your baby. Nevertheless, we are going to help you make your diet as healthy as possible.

Special needs during breastfeeding

• Your calorie needs will go up by about 500 calories, which is what you are going to be burning additionally. You must have enough strength to recover from sleepless nights and the permanent attention demanded by the baby. Forget about trying to reach your ideal weight when breastfeeding. You will lose weight naturally as a result of all the extra effort and your body will gradually recover.
• Raise your intake of proteins to 2 grams per kilo of weight a day. Do so on the basis of grilled meat, oily fish and pulses, and try to ensure that no fats are added in the cooking method. This way you will avoid digestive problems.
• Increase your intake of foods with calcium, as the demand is greater and it can affect your bones. Have milk and dairy products, if skimmed, even better, and vegetables like broccoli, watercress, or spinach, fish with bones, such as sardines, pulses like lentils or chick peas and nuts like pistachios or walnuts.
• You also need foods rich in phosphorous, which helps bone mineralisation. Have cheese, eggs, yoghourt, meat, shellfish or chocolate! 🙂
• There is no need to increase your intake of carbohydrates, but try not to stuff yourself with sweets and eat wholegrain pasta and rice, pulses and potatoes.
• Do not forget fruit and vegetables of all kinds, as they provide vitamins, fibre and water.
• Drink at least two litres of fluid a day. The best is water, natural juices or infusions.

Look after yourself!

• Go for a walk with your baby as often as you can. The sun will help you synthesize vitamin D which will help set the calcium you take in.
• Have five or six meals a day. It is better to eat less more often. That way you will not feel so hungry and so tired.
• Sleep as often as you can. I know that is easy to say but it is the only way to catch up on your sleep and not feel so tired. Don’t worry! It gets better every day.
• Eat a bit of everything. The more varied your diet, the less likely you are to not to be lacking in anything.

Remember that the healthier you are, the more you can enjoy your baby and this equally important and wonderful stage in your life.

This post is also available in: Spanish