The Role of Nutrition in Breast Feeding.

A lactating woman should consume an extra 500 calories a day to obtain nutrients and to compensate for the energy her body expends in producing breast milk.

In addition, she will require an additional 15 or so grams of protein daily. Omnivores and ovolactovegetarians should have no problem meeting the protein increase. However, vegans should carefully plan their diets to include soy products (soy milk, tofu, soybeans, textured protein), which is a complete protein, or to include foodstuffs in such a manner as to make a complete protein, i.e. rice and beans or beans and other grains, etc.

Obviously calcium for milk production comes from the mother. When calcium levels in mom's blood are not adequate for her needs and those of her child, calcium deposited in her bones is withdrawn for milk production.

In fact, if something is lacking in mom's current diet, mom's body will dip into her reserves of nutrients to keep breast milk nutrient-dense. However, you are going to need your body to be healthy for a long time to take care of your growing child, so don't short change yourself!

Be assured that the composition of nutrients in human milk is consistent. A nutrition shortage for mom is more like to reduce the quantity of milk than the quality of the milk for baby.

Vitamins

Vitamin A requirements increase from 800 micrograms (retinal equivalents) to 1300 micrograms during lactation. The beta-carotene found in plants such as carrots, cantaloupe, and broccoli can be easily converted to vitamin A by your body. Sweet potatoes are an excellent source; see recipe for Sweet Potato Rounds as a nutritious food for a side dish or a great snack. It is sweet potatoes, not yams, for high beta-carotene.

Vitamin C increases are easily met with citrus fruits, broccoli, and potatoes.

Fortified milk, fortified soy milk, and sunshine supply the increased vitamin D your body needs during lactation.

Vitamin E is found in vegetable oils, whole grains, dark, leafy green vegetables plus nuts, although nuts may be too high in fat for mom!

Your need for B vitamins is slightly higher during lactation. Increase your consumption of vegetables, fruits, and whole grains.

Vitamin B12 supplements or foods fortified with this vitamin are necessary for lactating vegan women as well as needed by their child. This vitamin is only found in animal products and although the vitamin B12 stores in the newborn of an omnivore are adequate for the first year of life, the vegan mother's diet may not provide an adequate supply of B12. This could result in anemia and neurologic abnormalities. Some soy milk is now fortified with B12. If you are vegan, address this issue with your doctor.

Minerals

Breast feeding omnivores and ovolactovegetarians can easily get enough calcium by consuming four portions of milk, cheese, and yogurt daily. However, vegans and those who are lactose intolerant, as well as those who have concerns about the levels of hormones and chemicals in cow's milk (me!) should consume fortified soy milk to replace dairy products.

Whole grains will also supply zinc, phosphorous, and magnesium. Eat lots of whole grains. In fact, try adding bulgur wheat, wheat germ, and barley to many of your recipes. They add a lot of nutrition without changing the flavor appreciably.

Don't take nutritional supplements during pregnancy or lactation without your doctor's permission.

Cow's Milk

According to John Wilson, M.D., "The antibiotics and hormones in most cow's milk can be passed to your baby and might be harmful. For that reason I recommend a fortified non-dairy soy beverage, naturally low in fat and totally devoid of lactose, that will fill all of the vitamin D and other nutrition requirements normally met by fortified milk. If you like cow's milk, go back to this after you quit breast-feeding your baby."

Other

If you sense that your child is being overstimulated by coffee, first try drinking it after you feed him/her. This gives your body a few hours to reduce caffeine levels. If this still doesn't help, it is probably best to drop coffee for a month or two, then try again.

Alcohol may pass to your baby through breast milk. And there is no truth to the old wives' saying that there is something in beer that will increase milk production.

Spicy or hot foods can probably be tolerated by your baby. If the baby can not tolerate them, cut down portions or give them up and try again later.

Summary

Each day eat plenty of fruits and vegetables (6-8 servings) plus whole grains, legumes, and nuts (9-11 servings) when you are breast feeding. Try to drink 4 glasses of fortified soy milk as well. This will go a long way to keeping you and your baby healthy!

And in every case, listen to your doctor!