| Author | |
JenPre
Forum Pro
Joined: June 16 2009
Location: Rhode Island
Online Status: Offline
Posts: 366
|
| Posted: Dec 17 2009 at 3:18pm | IP Logged
|
 |
|
I just did a search and couldn't find an answer to my question so please forgive me if this has already been discussed.
What do you nursing mother's eat? Anything special? I don't mean to go on a "diet" I mean just what do you eat to keep up energy and milk supply?
My milk came in good and strong and then this afternoon I had a scare when I tried to nurse and she couldn't get anything  I switched sides and then placed her back and she did manage to eat but it was a not too pleasent feeling.
So then I looked up diets for nursing mother's on-line and read that the "average" calorie intake should be between 1500-1800. I'm no where near that. I don't "like" food and find it hard to eat unless it's placed right in front of me. But I'm afraid of my milk supply suffering so want to do this right!
Any suggestions on what you nursing mother's typically eat in the course of a day?
Thank you!!
__________________
Jen
Mommy to Marie-Therese born 12/4/09
|
| Back to Top |
|
| |
Angel
Forum All-Star
Joined: April 22 2006
Online Status: Offline
Posts: 2293
|
| Posted: Dec 17 2009 at 3:56pm | IP Logged
|
|
|
Hmmm. This article suggests that 1500-1800 calories is the minimum a nursing mother should have, and that it should probably be closer to 2000.
I liked Real Food for Mother and Baby by Nina Plank. Here is her website.
If you don't like to eat, what about drinking your calories? Smoothies might be a good solution, as you can pack in a lot of nutrition.
__________________
Angela
Mom to 9, 7 boys and 2 girls
Three Plus Two
|
| Back to Top |
|
| |
JodieLyn
Forum Moderator
Joined: Sept 06 2006
Location: Oregon
Online Status: Offline
Posts: 12234
|
| Posted: Dec 17 2009 at 4:17pm | IP Logged
|
|
|
First of all realize that your baby will nurse more at times to increase your supply it won't be because you don't have enough right now but so that you'll have more as they grow.. they conicide often with growth spurts.. also teething tends to increase comfort nursing and/or not wanting to nurse if the pressure hurts. I believe I've heard it called a rule of threes.. 3 days, 3 weeks, 6 weeks, 3 months, 6 months..
but those are just approximate could be a bit sooner or a bit later etc.
So that said..
Have good for you snacks.. and when you sit to nurse the baby you take a snack and a glass of water with you.
And keep taking your good prenatal vitamins.. you're not nurishing that baby on the inside but you're still doing so.. so it's good for you and baby for you to keep up on those.
__________________
Jodie, wife to Dave
G-18, B-17, G-15, G-14, B-13, B-11, G-9, B-7, B-5, B-4
All men who have turned out worth anything have had the chief hand in their own education.
-Sir Walter Scott
|
| Back to Top |
|
| |
mary theresa
Forum All-Star
Joined: Nov 08 2006
Location: N/A
Online Status: Offline
Posts: 766
|
| Posted: Dec 17 2009 at 7:15pm | IP Logged
|
|
|
Lots of water is really important too!
For myself, I have always tried to eat more fat (alla Nourishing Traditions). when I feel like the baby is hungry and I don't have alot of milk. I figure if my milk is fattier, the baby will feel fuller. 
Coconut oil is a good fat to eat. I am able to eat it by the Tbsp-full. If you can't manage that, try mixing it into your tea or coffee -- it melts right in a gives a coconut flavor.
You can also mix some into a cup of cooked brown rice (instead of or in addition to butter) and it tastes good like that too.
I get my coconut oil here
Good luck Jen!
__________________
Mary Theresa
mother to 3 little girls --March '06, Dec '07 and Jan '10
|
| Back to Top |
|
| |
SaraP
Forum All-Star
Joined: Dec 15 2005
Online Status: Offline
Posts: 531
|
| Posted: Dec 17 2009 at 8:27pm | IP Logged
|
|
|
1500-1800 calories seems awfully low to me. I eat around 2500 during the first 6 or 8 months and still lose weight pretty fast. But I am usually also nursing a toddler and have babies who gain weight really quickly, too.
JenPre wrote:
| What do you nursing mother's eat? |
|
|
yogurt and granola
whole grain cereal with 2% milk
apple slices with peanut butter
peanut butter sandwiches
bananas, grapes, peaches, etc. (fruits that don't require any prep)
crackers and cheese
tuna or salmon salad sandwiches
veggie burgers
Amy's Burritos
Whatever frozen dinners I have made ahead or have been given by wonderful people who do that sort of thing. 
__________________
Mama to six on earth, two in heaven and two waiting in Russia. Foxberry Farm Almanac
|
| Back to Top |
|
| |
Maria in WI
Forum Rookie
Joined: Jan 10 2008
Location: Wisconsin
Online Status: Offline
Posts: 55
|
| Posted: Dec 17 2009 at 8:44pm | IP Logged
|
|
|
Make sure you are drinking plenty of water. This is the hardest thing for me to remember to do consistently.
This article from Kellymom says:
"Studies have shown that most healthy breastfeeding women maintain an abundant milk supply while taking in 1800-2200 (or more) calories per day. Consuming less than 1500-1800 calories per day (most women should stay at the high end of this range) may put your milk supply at risk, as may a sudden drop in caloric intake."
The same article also states:
"A mom who does not have any spare fat reserves (and most of us do!) will need the greatest number of extra calories. Maternal fat stores typically provide about 200 calories per day towards lactation, so if your BMI is low (particularly if you're considered very underweight, or BMI<19.8) you will need to get extra calories from your diet."
I hope that helps!
I know that the first 6 months or so, I try to make sure I am getting plenty of good protein and fat- whole milk yogurt, peanut butter on whole wheat toast, milk, cottage cheese, lots of veggies and flax seed oil or fish oil supplement. It helps for me to remind myself that I need to eat well for my baby's sake.
|
| Back to Top |
|
| |
Barbara C.
Forum All-Star
Joined: July 11 2007
Location: Illinois
Online Status: Offline
Posts: 882
|
| Posted: Dec 17 2009 at 9:19pm | IP Logged
|
|
|
I am a little unsure what you mean that you don't "like" to eat. Do you not like cooking? Are you a picky eater? Do you lack any appetite, especially if you are stressed? Are there things you would rather do than eat, like take a nap or a shower?
I am chronically underweight myself, especially when I am nursing. Besides having my dad's fast metabolism, many of the factors I listed above apply to me. I often struggle to hit 1800 to 2000 calories a day for these reasons. Thankfully this has never effected my milk supply but I wonder about the damage it does to me.
These are things I have learned that have helped:
1. Zinc deficiency can lower your appetite. It's a vicious cycle. You eat less, so you don't get enough zinc, you lose your appetite, you eat less, you don't get enough zinc.
2. Make a habit of eating at certain times: breakfast, lunch, afternoon snack, dinner, bedtime snack. And now that I am pregnant again I eat mini-meals at snack time.
3. Be prepared. My motto is that bad real food is better than junk food. So I don't feel guilty about not eating organic veggies and popping frozen pizzas in the oven instead. It's better than reaching for a pack of cake rolls.
4. That being said I eat a lot of high protein foods. Even though I remain underweight, my milk is usually really fatty. (I pumped a few times and saw for myself in addition to the fact that my babies go from scrawny to super chubby within six weeks of birth.)
**And your very first little one is just two weeks old. It can be VERY overwhelming with that first one. I remember how hard it was. I felt guilty if she cried or made a peep for one minute while I went to the bathroom.
Don't forget to make sure she is latching on correctly for both your sakes. Be sure to relax and drink lots of fluids. And take as much help as you can get right now. Don't feel like you have to do it all yourself.
And you might consider foods that you can eat one handed right now.
__________________
Barbara
Mom to "spirited" dd(9), "spunky" dd (6), "sincere" dd (3), "sweet" dd (2), and baby girl #5 born 8/1/12!!
Box of Chocolates
|
| Back to Top |
|
| |
JenPre
Forum Pro
Joined: June 16 2009
Location: Rhode Island
Online Status: Offline
Posts: 366
|
| Posted: Dec 18 2009 at 9:24am | IP Logged
|
|
|
Thank you everyone for the ideas.
Barbara as for not "liking" to eat it's more that I hate thinking of what to eat. To me eating is more of a chore then a pleasure. My husband LOVES food and has somewhat of a passion for it...me on the other hand eh. It's just something to do. I like food but only if it's right in front of me and I don't have to think of how it go there 
Due to that and my metabolism I too am underweight. It's bothering me now that I'm nursing this little one so I'm looking for ways to make sure she's taken care of.
Thankfully as I said my husband loves food...recipies, thinking about it, preparing it so he's taken on the task of making sure I get enough.
Thank you for your tips!
__________________
Jen
Mommy to Marie-Therese born 12/4/09
|
| Back to Top |
|
| |
Barbara C.
Forum All-Star
Joined: July 11 2007
Location: Illinois
Online Status: Offline
Posts: 882
|
| Posted: Dec 22 2009 at 6:30pm | IP Logged
|
|
|
I kind of know what you mean Jen. I like eating, but I don't like cooking...and I am a terrible cook.
FYI, being underweight may also effect your fertility. I'm about 5'9" and I probably weighed between 115 and 120 for most 2009. My fertility didn't return until 16 months postpartum. It is probably no coincidence that this happened when I drastically cut back nursing my daughter and finally gained about five extra pounds.
I'm just saying I totally sympathize...and I know that there are many women out there who want to hit both of us with a hammer for complaining about not eating enough/being too skinny. 
__________________
Barbara
Mom to "spirited" dd(9), "spunky" dd (6), "sincere" dd (3), "sweet" dd (2), and baby girl #5 born 8/1/12!!
Box of Chocolates
|
| Back to Top |
|
| |
JodieLyn
Forum Moderator
Joined: Sept 06 2006
Location: Oregon
Online Status: Offline
Posts: 12234
|
| Posted: Dec 22 2009 at 7:44pm | IP Logged
|
|
|
Nah Barbara, my grammy struggled with keeping weight on.. I know it's no fun.. though it's not a problem I have. Just sometimes someone else's problems look "nicer"/"easier" than our own.
__________________
Jodie, wife to Dave
G-18, B-17, G-15, G-14, B-13, B-11, G-9, B-7, B-5, B-4
All men who have turned out worth anything have had the chief hand in their own education.
-Sir Walter Scott
|
| Back to Top |
|
| |
RA's Mom
Forum Newbie
Joined: April 03 2009
Location: Turkmenistan
Online Status: Offline
Posts: 43
|
| Posted: Dec 23 2009 at 5:52am | IP Logged
|
|
|
My mom drank a homemade protein drink once or twice a day. My dad would blend it in the morning, give her one glass and put the other one away for later. It was milk, peanut butter, banana and protein powder. The protein powder was milk powder, soy powder, wheat germ (grainy), brewer's yeast (bitter, use in moderation though it's a good source of folic acid for pregnancy) and carob/cocoa powder. I could get amounts but would recommend experimenting. Mix a week's worth of powder at a time.
|
| Back to Top |
|
| |
Barbara C.
Forum All-Star
Joined: July 11 2007
Location: Illinois
Online Status: Offline
Posts: 882
|
| Posted: Dec 23 2009 at 2:42pm | IP Logged
|
|
|
I used to use Boost quite a bit, too. It was better than reaching for a pack of cake rolls.
__________________
Barbara
Mom to "spirited" dd(9), "spunky" dd (6), "sincere" dd (3), "sweet" dd (2), and baby girl #5 born 8/1/12!!
Box of Chocolates
|
| Back to Top |
|
| |
4Real Forums : Mothering and Family Life
Topic: diet for nursing
