One of the most important questions on the mind of every woman who experiences childbirth and breastfeeding for the first time, is how many calories are recommended for breastfeeding mothers? This is to maintain the amount of milk that the infant eats, and at the same time, the nursing woman can maintain her health, strength and weight without excessive increase.
Is the recommended number of calories for nursing mothers and mothers the same?
While the general rule is that breastfeeding mothers need about 500 calories a day than usual before pregnancy, the truth is that there is no one-size-fits-all answer to this question. You are breastfeeding or not, so we can say that The recommended number of calories for breastfeeding mothers depends on more than one factor, including:
Breastfeeding and infant age
If the child is completely dependent on breast milk or has some nutritional supplement, in between, the amount of calories a nursing mother needs varies, for example, an older child gets less milk and there are additional meals he can eat Calorie requirements are relatively lower, while a mother who breastfeeds a 5-month-old who is going through a growth spurt will need significantly more calories than a mother who breastfeeds her one-year-old child only at bedtime, and this Assuming the mothers share the same size, shape, and activity level.
Mother’s fat reserves
Is your BMI low, high or average? We find that a mother who does not have any fat reserves will need the most additional calories, mothers’ fat stores usually provide about 200 calories per day for breastfeeding, so if you have a low BMI, especially if you are considered low If you are very overweight, or have a BMI of less than 19.8, you will need to get the extra calories that you should get in your diet.
How many calories are recommended for breastfeeding mothers?
According to doctors’ recommendations, a breastfeeding mother needs on average 300-500 calories per day than is required to maintain her weight, since the recommended added calories during the last two trimesters of pregnancy is 300 calories per day, you will need A mother who is breast-feeding in particular can limit her to either the same amount of calories she was getting at the end of pregnancy, or up to an extra 200 calories per day, which equates to adding 1-2 healthy snacks per day.
Also, some doctors say that 400-500 extra calories are sufficient to maintain the mother’s body weight, to avoid the formation of fat in certain areas, which makes it a major problem during the lactation period for many, so the statistic for recommended calories for nursing mothers is as follows:
- 1800-2200 for a nursing mother who does no extra effort other than breastfeeding.
- 2000-2300 for nursing mothers who make moderate effort beside breastfeeding.
- 2250- 2500 for breastfeeding mothers who exert extra effort and hardship.
How many calories does a nursing mother burn per day?
It is normal for breastfeeding mothers to feel more hungry compared to others, as the nursing mother consumes about 80 calories for every 100 milliliters of milk for the infant per day, and considering the number of feedings is from 6 to 8 times a day, she burns about 500 to 700 calories per day As a result of breastfeeding only.
What if she is doing other physical efforts, such as going to work or doing physical exercise, in addition to doing exhausting housework, it is clear from this simple calculation of the calories that the mother burns daily, that she needs to follow a diet full of energy and at the same time low in calories, To maintain her health and fitness besides the health of the infant and to help maintain its normal growth, and our advice to you, dear mother, is to do a light sport that does not exceed abdominal exercise, morning exercises or a walk in the open air to double the calorie loss.
Also Read: How Many Calories Are in Chicken Breast?
Do breastfeeding mothers need extra fluids?
The average amount of fluid a breastfeeding mother normally consumes is 3.1 liters (13 cups), compared to 2.2 liters, 9 cups for non-pregnant and breastfeeding women, versus 2.3 liters, 10 cups for pregnant women.
With the wide variation in water needs based not only on differences in metabolism, but also on environmental conditions and the activity undertaken by a nursing woman, it is important to count calories from natural juices within the recommended number of calories for breastfeeding mothers.
Read also: How many calories are in eggs
How do you control hunger during breastfeeding?
You definitely feel hungry a lot, especially when you wake up from sleep because of those hours that you spend between sleeping and breastfeeding your baby, without eating the necessary fluids or a meal that adds some calories to you, so we brought you a set of snacks that make you overcome your hunger during different periods of the day, as You can have a meal containing 200 to 250 calories (snacks) every 3 or 4 hours throughout the day to feel full and at the same time provide you with the necessary energy, including:
- An amount similar to a fist of nuts such as: cashews, peanuts and walnuts.
- A medium-sized plate of tomato salad, white and red beans, and olive oil.
- A plate of lentil soup with coriander and tomatoes.
- Egg omelette with vegetables.
- A cup of several fruits cut into slices, without adding sugar or honey to it.
- A large glass of homemade natural juice without sugar.
- A large cup of yogurt by adding pieces of natural fruit to it.
- One roasted potato in the oven with a teaspoon of olive oil and a sprinkle of thyme.
- 2 cups of skimmed milk.
- 1 cup of homemade popcorn without oil.
- A large cup of assorted vegetable soup without adding chicken or meat soup.
- A palm-sized piece of whole-grain toast, topped with a piece of low-fat cheese.
- 1 boiled egg with a piece of skimmed cheese.
This was the answer to the question, how many calories are recommended for breastfeeding mothers, and we talked about listing some snacks that do not contribute to the increase in the weight of the breastfeeding mother, but rather give her more energy and compensate for some of the calories she loses while breastfeeding her child.