how to incorporate enough calories for breastfeeding

Jlbuban

What should i do?

kommodevaran

Add 500 if you exclusively breastfeed.

Sued0nim

Depends

Under 3 months ..+300

Exclusive breastfeeding 3-6 months +500

Mixed feeding +300 and trailing off dependent on number of feeds

But if you feel your supply at risk then rest, and increase

ejobson23

Before I started watching what I ate (sounds better than dieting to me I did my research on foods and drinks that help boost milk supply. A lot of these foods are in healthy meals!!!
Foods that boost milk:
-salmon
-almonds
-avacados
-Gatorade
-LOTS OF WATER (especially if you're working out) I drink 3+liters a day
-chic peas
-spinach
-any veggies high in iron
Just some off the top of my head.

pistachionuts

I've updated my base calorie intake to increase by 500cals for exclusive breastfeeding. It seems to work. My supply hasn't been affected and I'm still losing around 1-2lb a week

JenniferNoll

Oatmeal is also a great galactogogue (food that helps you produce milk). I find that oatmeal for breakfast with protein and fruit keeps me full longer and satisfies me. I add a tablespoon or so of brown sugar, chopped dried fruit, and cinnamon.

terbusha

If you're having troubles getting in enough calories, then change some of the foods you eat to incorporate more calories-dense options. Work in some peanut butter (1 piece of whole grain bread and 3 tablespoons of peanut butter are ~450 calories), potatoes, some pasta, etc. The key is to prioritize your overall calorie intake, macro breakdown, fiber, and getting in your fruits/veggies to get enough micronutrients. If you're doing that, then eat the foods you like! It's called flexible dieting.