Firstly, congratulations on becoming a mumma!
I'm sure that you've already discovered that feeding your bub is one of your biggest concerns
at the moment.
If you're like most mummas, you've already started to track every poo, every burp and
worry endlessly about whether your sweetheart is getting enough or too much.
So, in this video, I'm going to answer some of the most common questions I get about breastfeeding
and your nutritional needs.
Stay tuned!
Hi! If this is our first time connecting, welcome!
My name is Melanie McGrice and I'm a pre and postnatal dietitian.
I help couples give their baby's the best start possible with the power of good food.
Make sure you subscribe and connect with me on my socials... you'll find all the details
in the description box below this video.
So, let's get into the top 7 questions that I'm asked about nutritional needs for breastfeeding:
Question 1. How many additional calories should I eat whilst breastfeeding?
When breastfeeding exclusively, you can expect to burn around 2,000 KJ just from breastfeeding each day.
To put this into perspective, the average woman would need to go for a 2 hour walk to
burn 2,000 kilojoules.
This is one of the reasons why breastfeeding is so beneficial for post-pregnancy weight loss.
Question 2. Should I take a nutritional supplement whilst breastfeeding?
Yes, it is usually a good idea!
Iodine and vitamin D, in particular, are important nutrients that most women need higher amounts
of whilst breastfeeding.
Look for a supplement that is specifically designed for breastfeeding.
Question 3. Should I avoid allergens (such as wheat, cow's milk and eggs) whilst breastfeeding?
No, not unless you are personally allergic to them or your baby has a diagnosed allergy.
It is actually beneficial to include as many allergens as possible in your baby's diet
via your breastmilk, as this will help to build up your little one's immune tolerance
to these foods.
Question 4. Do I need to increase my protein intake whilst breastfeeding?
Nope, you actually need less protein during breastfeeding then you did during pregnancy.
Breastmilk contains very little protein, so as long as you are meeting basic protein requirements
with two serves of meat or meat alternatives and 2-3 serves of dairy each day, you'll easily
meet your protein requirements.
Question 5. I'm hungry. What can I fill up on whilst breastfeeding?
Because you're burning so many calories, you may be hungry during breastfeeding.
If you're trying to watch your weight, fill up on raw veggie sticks or a vegetable soup.
If you're losing weight too quickly (more than half a kilo or 1 pound per week), opt
for more nourishing snacks such as unbuttered popcorn, dry crackers spread with avo or pita
bread chips with dip.
Question 6. I'm exhausted.What can I do to give me more energy?
Firstly, get your iron levels checked by your doctor.
If these are low after giving birth, you may need an iron infusion or some iron supplements.
Secondly, try not to turn to coffee or sugar.
Instead, ensure that you are well hydrated, by drinking lots of water, and try to eat
regular, nutritious meals or snacks every 3-4 hours.
If possible, allow others to assist you with some meal prep or purchase meals which don't
require a lot of prep such as putting ingredients into a slow cooker.
Question 7. I have more questions about what I should be eating whilst breastfeeding.
What should I do?
I'd recommend that you book a consultation with a postnatal dietitian.
I work with a team of fantastic dietitians, and our dietitians are happy to undertake
virtual consultations so you can see them from any where in the world, from the comfort
of your own home.
You'll find my website details in the description box below this video.
I've also put together a fantastic resource for you!
A free breastfeeding meal plan.
Just go to www.melaniemcgrice.com/breastfeeding to download it.
And, please feel free to share this video with your mother's group or girlfriends who
are breastfeeding their little ones.
I look forward to seeing you in my next video!