how to incorporate enough calories for breastfeeding

Jlbuban
Posts: 1 Member
What should i do?
0
Replies
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Add 500 if you exclusively breastfeed.1
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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 increase4 -
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.2 -
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 week0
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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.0
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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.0
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