I wanted to hear from you all how you take care of yourself when nursing. My hubby recently began a Nutrition Therapy Course (Nourishing Traditions and Weston A Price's book are required reading!!) and I am learning so much, and all the breastfeeding nutrition information is really good! Since, I've been implementing most of it, I feel *gasp* revived and energetic!! Here are the highlights!
First, according to Staying Healthy with Nutrition by Elson M. Haas, M.D.:
Nutritional requirements are much the same as during pregnancy, with even higher requirements for many nutrients and reduced needs for a few. "After all, we are feeding a growing baby. An infant requires about 2-3 ounces of milk per pound of weight, so a newborn of seven pounds need about 18 ounces of milk daily; as he or she grows, more milk is required. Each ounce of milk has about 20 calories, so mother is giving out 300-400 calories a day initially, and more as the baby grows. She needs 200-500 more calories per day than even during pregnancy and 500-1,000 more than before it, depending on her weight. Some mothers will consume fewer calories after birth in order to lose wight, but this is not wise. To great a reduction in calories can diminish milk production. Mother should naturally lose weight during breastfeeding, and as she reduces her level of nursing, she may also lessen her calorie intake.
Water is the main ingredient of mother's milk, so adequate fluid intake is essential.
Mother's diet should also be high in nutrients, mainly from eating those good, wholesome foods. High protein levels are still required, though a little less is needed than during pregnancy; calcium, magnesium, and iron requirements are also similar to that of pregnancy. Folic acid requirements decrease by 25 percent as the mother's blood volume decreases, but Vitamins C, A, zinc, and iodine are needed in higher levels, as well as, extra B vitamins.
Good nourishment is essential to prevent depletion of mother and to provide the right nutrients for baby. Many of the nutrient-rich foods suggested for pregnancy should be consumed-dairy products, eggs, fish, other animal foods, whole grains, vegetables, especially leafy greens, and vitamin C fruits. Standard food-group orientation suggests more portions of most everything.
SO, hubby tested my zinc levels and I was so incredibly low. This is a nutrient needed in higher amounts when breastfeeding. Zinc is so critical to energy, immunity, and so much more. Yikes! So this is my personal Super Mom, supplement plan based on their nutrient program for lactation!
Vita Natal by Eclectic institute (for pregnant and lactating women)
http://www.iherb.com/Eclectic-Institute-Vita-Natal-Multi-Vitamin-Mineral-Formula-180-Tablets/15335?at=1Alfalfa Tabs for 350 mg. more of Vitamin K
http://www.iherb.com/Now-Foods-Alfalfa-10-grain-650-mg-500-Tablets/378?at=010 Liver Tablets (HUGE, but the best deal you will find! From grass fed cows)
http://www.vitamindeal.com/universal-uni-liver-500.html600/300 mg. extra cal/mag citrate(I can't do dairy)
50 mg. Zinc (chelated) (liver has good amounts of zinc as well as prenatal, so will probably discontinue when my levels are back up.)
1,000-2,000 Vitamin C (ascorbic acid w/bioflavaniods)
20,000 IU vitamin A
2,000 IU Vitamin D
2,000 mg Omega 3 from fish oil
Enough protein (65-90 grams) and water is so CRITICAL. I am shocked by how essential these are. Water and protein are the two things that make up most of our human body, and maintain it! We get plenty of iodine in our diet via Celtic sea salt. Iodine is vital for thyroid and glandular health in general, and you have greater need for iodine when lactating.
What are some great sources of nutrition information you have found, and what are you feeling good on? Thanks!!
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