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  • Gila Daman, MS, RDN, LD, CDE

Nutrition for Breastfeeding Mamas


Breastfeeding moms need on average 500 additional calories. Taking care of a newborn is a lot of work, so finding time to eat and drink well is often not easy. Having friends and family provide you with meals in the beginning (commonly referred to as a meal train) can help a lot for the first couple of weeks, but then you are on your own. Preparing foods ahead of time that can be frozen is one way to keep up with your increased calorie needs and make sure you are taking care of your own diet while providing nutrition for your newborn child. Another factor to pay attention to is the nutritional quality of your food.

You just experienced labor and delivery and are now exhausted from caring for a newborn; of course having a chocolate chip cookie here or there is appreciated! The issue becomes if you begin to rely too much on this and other junk food for your sustenance throughout the day. When breastfeeding, it is important to focus on eating a healthy diet as always recommended, and this includes the foods that you are adding to make up for the calorie deficit caused by breastfeeding. As with pregnancy, the focus should be on eating nutritious, calorie dense food choices. Which is why, below, I have provided you with one such recipe!

The pumpkin bread recipe below is made with 100% whole wheat flour, helping you get adequate fiber intake. Eating sufficient fiber, such as in whole grains, vegetables, and fruit, as well as drinking enough fluids (water!) will help keep your digestive tract healthy postpartum. And because this pumpkin bread is made with whole wheat flour, you also get vitamins and minerals that your body needs during breastfeeding.

An added bonus? This recipe is simple and requires only one bowl!

Pumpkin Bread Recipe

Ingredients:

1 ¾ cups whole wheat flour

1 teaspoon baking soda

½ teaspoon salt

¾ cup sugar

½ cup vegetable oil

1 cup pumpkin (canned)

1/3 cup water

2 eggs

1 ½ tsp nutmeg

1 ½ tsp cinnamon

1 ½ tsp allspice

Preparation:

Mix all ingredients until smooth. Do not overbeat. Pour into 1 loaf pan. Bake for 1- 1 ¼ hours at 350 degrees.

Nutrition Facts:

(Serves 16)

One Serving : Calories 155, Total Fat 8g, Saturated Fat 1g Trans Fat 0g, Cholesterol 26 mg, Sodium 92 mg, Total Carb 20 g, Dietary Fiber 2 g, Sugar 10 g, Protein 3 g, Vitamin A 48%, Iron 5%


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© 2016 Gila Health and Wellness, LLC

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