Breastfeeding has so many benefits both for mum and baby. It meets the nutritional needs of most babies for healthy growth and development, and because it contains anti-infective and anti-bacterial substances, it also gives your baby protection from a variety of infections and illnesses. Amazingly, the composition of breast milk also changes with time to adjust to the changing needs of your growing baby.
Do I need to eat more?
It’s unlikely that you need any extra calories during breastfeeding. However, you may find you are especially hungry, and this is completely normal - making milk is an intensive process! If you are feeling extra peckish, you can have up to 500 extra calories a day compared to your pre-pregnancy calorie intake, which can be easily attained by incorporating one or two extra nutritious snacks into your daily routine.
For example:
The number of calories you need depends on how old and big your baby is, how hungry they are, your body mass index (BMI), how active you are, whether your baby is eating solids, and whether you are feeding more than one baby. Breastfeeding is deemed successful when your baby is experiencing appropriate weight gain.
Throughout pregnancy, women typically store an additional 2 to 5 kg of tissue, primarily as fat. This is equivalent to 19,000 to 48,000 calories. This happens naturally to prepare the body for breastfeeding. If these extra calories aren't consumed, the body's existing stores are used to support breastfeeding. For this reason, it’s common for women who are breastfeeding to lose around 0.5 to 1.0 kg per month starting from the second month after giving birth. However, this isn’t the case for some women.
During the initial weeks, try not to worry about shedding the "baby weight" gained during pregnancy. Instead, focus on keeping yourself and your baby nourished and content, and don’t consume below 1,800 calories per day.
Do I need to eat and drink more?
You may also find you are more thirsty. Listen to your body's signals - thirst is a natural indicator that you need to drink fluids, so let your thirst guide you in how much to drink.
Pay attention to signs like dark yellow urine, feeling excessively thirsty, or a dry mouth. Your urine should be the colour of straw, so if it’s a dark yellow it could be a sign you need to drink more water. However, do note that some b-vitamins in supplemental form, like you would find in a multivitamin, can also cause a strong yellow-coloured urine.
Water is the best choice for hydration. Keep a water bottle handy and take sips throughout the day, especially during nursing sessions - perhaps make it a habit to have a glass of water each time you breastfeed.
If you're breastfeeding in hot weather or after intense exercise, consider consuming foods or drinks with natural electrolytes (like coconut water) to help maintain electrolyte balance.
Do I need to eat more?
It’s unlikely that you need any extra calories during breastfeeding. However, you may find you are especially hungry, and this is completely normal - making milk is an intensive process! If you are feeling extra peckish, you can have up to 500 extra calories a day compared to your pre-pregnancy calorie intake, which can be easily attained by incorporating one or two extra nutritious snacks into your daily routine.
For example:
- Nut Butter and banana on 1 slice of whole grain toast: approx 300 calories
- 200g Greek (soya or dairy) yoghurt with berries and a handful of nuts: approx 250 calories
The number of calories you need depends on how old and big your baby is, how hungry they are, your body mass index (BMI), how active you are, whether your baby is eating solids, and whether you are feeding more than one baby. Breastfeeding is deemed successful when your baby is experiencing appropriate weight gain.
Throughout pregnancy, women typically store an additional 2 to 5 kg of tissue, primarily as fat. This is equivalent to 19,000 to 48,000 calories. This happens naturally to prepare the body for breastfeeding. If these extra calories aren't consumed, the body's existing stores are used to support breastfeeding. For this reason, it’s common for women who are breastfeeding to lose around 0.5 to 1.0 kg per month starting from the second month after giving birth. However, this isn’t the case for some women.
During the initial weeks, try not to worry about shedding the "baby weight" gained during pregnancy. Instead, focus on keeping yourself and your baby nourished and content, and don’t consume below 1,800 calories per day.
Do I need to eat and drink more?
You may also find you are more thirsty. Listen to your body's signals - thirst is a natural indicator that you need to drink fluids, so let your thirst guide you in how much to drink.
Pay attention to signs like dark yellow urine, feeling excessively thirsty, or a dry mouth. Your urine should be the colour of straw, so if it’s a dark yellow it could be a sign you need to drink more water. However, do note that some b-vitamins in supplemental form, like you would find in a multivitamin, can also cause a strong yellow-coloured urine.
Water is the best choice for hydration. Keep a water bottle handy and take sips throughout the day, especially during nursing sessions - perhaps make it a habit to have a glass of water each time you breastfeed.
If you're breastfeeding in hot weather or after intense exercise, consider consuming foods or drinks with natural electrolytes (like coconut water) to help maintain electrolyte balance.