The Norman Transcript

Homepage

March 24, 2014

Breastfeeding mother asks about diet

NORMAN — Q: I want to breastfeed my baby; do I need to follow a special diet?

A: Congratulations on your new baby. Breastfeeding is a wonderful and healthy way to nourish your baby. There is currently no special diet for breastfeeding moms. Mothers make healthy breast milk even when their own diets are lacking.

You can keep yourself healthy by choosing a variety of foods and colors. Also, during lactation your fluid needs increase because you are losing fluid through nursing. You may notice that you are thirstier than before. Drink enough water and other fluids to quench your thirst. This also will help keep your milk supply up. A helpful tactic is to keep a full reusable water bottle at your side at all times. A great free resource is Choose My Plate Plan for Moms. Choose my plate offers meal portioning info as well as healthy recipes and is customizable to your body type, weight, age, and gender. Here are some tips from the site to make your plate healthier:

· Make half your plate fruits and vegetables. Choose a variety of vegetables, including dark-green and red and orange vegetables and beans and peas.

· Make at least half your grains whole. Choose whole grains in place of refined grains.

· Switch to skim or 1 percent milk. Choose fat-free or low-fat milk and milk products such as yogurt, cheese, or fortified soy or nut beverages (such as unsweetened almond milk).

· Vary your protein food choices. Choose seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds.

· Use oils to replace solid fats where possible.

· Make choices that are low in “empty calories.” What are “empty calories?” They are calories from added sugars and solid fats in foods. Examples of food with empty calories are: candy, desserts, fried foods, ice cream, sweetened cereals, biscuits, hot dogs, soft drinks, sweetened tea and fruit drinks.

For nutritional counseling, Norman Regional Health System offers the guidance of registered dietitians. Those interested can schedule an appointment for an assessment with a referral from their family physician.

Breaking news, severe weather alerts, AMBER alerts, sports scores from The Norman Transcript are available as text messages right to your phone or mobile device. You decide which type of alerts you want to receive. Find out more or to signup, click here.

1
Text Only | Photo Reprints
New and Developing

Headlines

Sports
Opinion

Features

Must Read

Big 12 Media Days
Video
Official: Air Algerie Flight 'probably Crashed' TSA Administrator on Politics and Flight Bans Raw: National Guard Helps Battle WA Wildfires Raw: Ukraine's Donetsk Residents Flee Senators Push to End Hamas Threat in Cease-Fire A Young Victim's Premonition, Hug Before MH17 U.N. School in Gaza Hit by Israeli Strike Raw: Deadly Storm Hits Virginia Campground Officials Warn of Avoidable Death in Hot Cars Death Penalty Expert: 'This is a Turning Point' House Committee at Odds Over Obama Lawsuit Raw: MH17 Victim's Bodies Arrive in Netherlands Raw: UN School Used As Shelter Hit by Tank Shell Raw: Gunmen Attack Iraqi Prison Convoy Plane Leaves Ukraine With More Crash Victims The Rock Brings Star Power to Premiere Raw: Families Travel to Taiwan Plane Crash Site Arizona Execution Takes Almost Two Hours Crash Kills Teen Pilot Seeking World Record
Business

Photos


Facebook