August 17 is World Breastfeeding Week

Breastfeeding Nutrition: What Should I Eat?

Most breastfeeding mothers will need an extra 500 calories/day, so you must make sure you eat enough! A diet that provides less than 2700 calories/day is unlikely to meet the recommended dietary allowances (RDAs) for several crucial nutrients such as calcium, vitamin A, vitamin E, riboflavin, vitamin B6, vitamin B12, zinc, and vitamin C.

Protein is another key nutrient:  A minimum of 71 grams of protein/day will be needed while breastfeeding.

One of Breastfeeding's perks is Weight Loss, but remember, if you are losing more than 1½ pounds a week, you are most likely not eating enough.

Thirsty?  During breastfeeding you need about 13 cups of fluids daily. Drink more if you're thirsty. Check out these Kids Eat Right Tips on breastfeeding.

The chart below shows what foods contain the vitamins and minerals that you need more of.

Nutrient	Food Sources
Calcium	Dairy products, mustard and turnip greens, cabbage, broccoli, clams, oysters, salmon, fortified juices, and cereals
Vitamin A	Fortified dairy products, organ meat, dark-green leafy vegetables, and deep yellow/orange-colored fruits and vegetables
Vitamin E	Salad oils, shortenings, margarines, whole grains, legumes, nuts, and dark-green leafy vegetables
Riboflavin (vitamin B2)	Dairy products, meat, poultry, fish, dark-green leafy vegetables, and enriched and whole-grain breads and cereals
Vitamin B6	Meat, whole-grain cereals, dark-green leafy vegetables, and potatoes
Vitamin B12	Animal foods, such as milk, eggs, meat, poultry, and fish
Zinc	Plant and animal proteins and oysters
Vitamin C	Citrus fruits, strawberries, cantaloupe, tomatoes, broccoli, raw green vegetables, potatoes, and peppers

Breastfeeding Problems and Solutions:  RD 411 Article

Breastfeeding: 12 Tips for Success Read the full Article Here: RD 411 - 12 Tips 1. Prepare for breastfeeding Clarify any breastfeeding and parenting concerns Read materials and watch programs on breastfeeding Take a class on breastfeeding Choose a baby-friendly hospital; direct the staff not to give your baby formula or water 2. After birthing Breastfeed early and often Do not give your newborn pacifiers or bottles 3. In your room Have your newborn stay with you in hospital room. 4. Hunger Learn your newborn’s hunger signals. 5. Trust your baby Trust your baby to eat the right amount Trust yourself—you’re producing just the right amount of milk 6. Positioning Position yourself and baby properly and comfortably for pain-free and efficient nursing. 7. Nursing frequency Nurse whenever baby wants to eat (on demand) and very frequently the first few months (as often as eight to twelve times every 24 hours). 8. Offer both breasts Alternate breasts to prevent tenderness Mark the last breast with a safety pin on your bra; start with the other breast next time Allow nipples to air dry when possible 9. Burping baby Burp baby when you switch breasts and at the end of each feeding. 10. Breastfeeding in front of others. Wear nursing pads and a good support bra day and night 11. The need for support Join a breastfeeding support group or get lactation counseling 12. The going-back-to-work nursing routine and pumping Help baby adjust to drinking breast milk from a bottle

If your baby is not a happy nurser, it may simply mean your baby has gas and needs burped. If you have concerns that are not listed here, contact a lactation consultant or your health care professional.