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  Breastfeeding – Weight Loss
 
How can I lose my pregnancy weight without affecting my breastmilk?

Many women find that breastfeeding burns up so much energy that pregnancy weight falls off easily. However it is important to lose your excess weight in a slow and steady manner. Breastfeeding is extremely demanding on a woman’s body, and a good diet is absolutely essential. So the first point is to make good nutritional decisions and get most of your kilojoules from healthy foods such as lean protein sources and plenty of fruit and vegetables. There will be a huge difference in the well being and energy of two people who have the same energy intake, yet one person eats lots of sugar and fat (such as biscuits, sweets and fried fatty foods) while the other makes healthy choices and keeps sugar and fat intake to a minimum. You need all the energy you can get so it is worth eating healthily and having the occasional treat.

Below is a rough diet guideline listing daily requirements for a balanced diet during breastfeeding which will enable you to loose your excess weight slowly but still maintain your energy levels:

Protein – 3 servings
  Make sure that at least one portion of protein is iron-rich.
 
1 serving comprises -
around 100g lean meat, fish/chicken
2-3 eggs
2-3 glasses skimmed milk
125g low fat cottage cheese
 
Vegetables – 3 servings minimum
 
Make sure that you get a good mixture of green, yellow and red vegetables to ensure that you are getting all the vitamins that you require. Vitamin C intake is important for the health of breastfeeding moms so try and buy very fresh and high quality fresh produce.
 
1 serving comprises -
2 small tomatoes
2 tablespoons of cooked green vegetables
¼ small sweet potato
1 medium green pepper
3 tablespoons of mushrooms, green beans, parsnips, broccoli, cauliflower, peas or Brussel sprouts
 
Fruit – 2 servings minimum
 
Once again a mixture of fruits of different colour will provide a variety of vitamins.
 
1 serving comprises -
1 apple, orange, banana, peach, pear
Half a mango, grapefruit, pawpaw or guava.
3 tablespoons strawberries, cherries, grapes, blueberries
 
Complex carbohydrates – 6 servings
 
Stay away from white bread, biscuits, white flour and try to have whole wheat or unrefined carbohydrates. This will minimize the possibility of blood sugar problems.
 
1 serving comprises -
1 slice whole wheat bread
2 rice cakes
40g cooked brown rice
25g whole wheat pasta
 
High fat foods – 4 servings per day max
 
Remember that much of this fat will come from the food you are already consuming, and that your fat intake needs to be carefully controlled to help with your weight loss efforts.
 
1 serving comprises -
50g hard cheeses such as cheddar
3 tablespoons single cream
3 tablespoons nuts
2 large eggs
 
Calcium
 
This is a vital aspect of a breast feeding diet, as if the mother’s diet is poor in calcium then it will be drawn from the bones of the mother, which can have repercussions in later life. As with fat, you need to check how much calcium you are getting from the existing diet before adding more food. This reinforces the point that choosing nutritious food is essential.
 
1 serving comprises -
40g cheddar cheese
1 glass milk
7 tablespoons broccoli
170ml canned salmon

See also:

Breastfeeding - After Caesarean

Breastfeeding - Alcohol to boost milk

Breastfeeding - Basic info

Breastfeeding - Breast infection continuing feeding

Breastfeeding - Breast Infection or mastitis

Breastfeeding - Difficulty

Breastfeeding - Effect of exercise

Breastfeeding - Effect of laughter

Breastfeeding - Engorgement Discomfort

Breastfeeding - Engorgement Pain Relief

Breastfeeding - Engorgement Reason

Breastfeeding - Fear

Breastfeeding - Feeding positions

Breastfeeding - Feeding when ill

Breastfeeding - Frequent feeding

Breastfeeding - Importance

Breastfeeding - Increasing Milk

Breastfeeding - In the beginnning

Breastfeeding - Jaundice

Breastfeeding - Latching

Breastfeeding - Leaking Milk

Breastfeeding - Let-down Reflex

Breastfeeding - Medication

Breastfeeding - Milk Consistency

Breastfeeding - Milk Release

Breastfeeding - Milk Starting

Breastfeeding - Mother's Sickness

Breastfeeding - Mother's Stress

Breastfeeding - Mother's Thirst

Breastfeeding - Nipples Healing

Breastfeeding - Nipples Painful

Breastfeeding - Nipples Washing

Breastfeeding - Overdue Baby

Breastfeeding - Reasons Not To

Breastfeeding - Restless Baby

Breastfeeding - Second Baby

Breastfeeding - Shape Of Breasts

Breastfeeding - Simplicity

Breastfeeding - Sleepy Baby

Breastfeeding - Some Advantages

Breastfeeding - Watery Breastmilk

Breastfeeding - When To Wean

Breastfeeding - World breast feeding day
 
   
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