Breastfeeding 301: Nutrition

In the last two posts, we discussed the basics of breastfeeding as well as some of the challenges. This post, we are going to deep dive into the nutrition.
We discussed the choice that parents need to make between breast milk and formula. Below is a chart that outlines the differences between breast milk., cow's milk, and formula. This is based on an average serving of 25 ounces and a baby boy that is 6 months of age:
(Per 25 Fluid Ounces)Breastmilk%DV*Cow Milk
(Whole Fat)		%DV*Formula
(Nestle Good Start)		%DV*
Energy (Calories)**55096.49%47583.33%50087.72%
Protein (grams)887.91%24263.74%11120.88%
Fat (grams)33.75108.87%24.7579.84%25.7583.06%
Carbs (grams)5388.33%28.6547.75%56.2593.75%
Calcium (mg)250125.00%850425.00%325162.50%
Sodium (mg)125104.17%325270.83%125104.17%
Vitamin C (mg)37.593.75%00.00%45112.50%
Vitamin B6 (mg)0.075750.00%0.2752750.00%0.3753750.00%
Vitamin B12 (mcg)0.5125.00%3.5875.00%1.75437.50%
Vitamin A (RAE - mcg_RAE)475118.75%35087.50%450112.50%
Vitamin E (mg)0.512.50%0.512.50%7.5187.50%
Vitamin D (IU)256.25%400100.00%32581.25%
Vitamin K (mcg)2.5500.00%2.5500.00%408000.00%

Mom's Diet

What you eat is just as important as what your baby eats. Your body is designed to take care of yourself first, so you need to make sure you are getting enough nutrients for you, plus extra to create milk for your baby. Breastfeeding can burn about 500 calories per day. However, yoy ushould increase your calorie count only by 330 so that the calorie deficit will help you lose about 1.76 pounds (.8 kg) per month.


The following is a sample menu designed for a new mom who is nursing a baby 6 months or younger. Mom is 30 years old, 5 foot, 4 inches and her pre-pregnancy weight was 150 pounds (brand names listed are for consistency. I am not being compensated for this post). 


Breakfast: Acai Bowl

1 Pouch Acai Roots Brand Puree 

3 tbsp Nutiva Hemp Protein Powder

4 tbsp Bear Naked Fruit & Nut Granola

1 tbsp Flax Seed

1 Sliced Banana

2 Mandarin Oranges


Mid Morning Snack:

43 g Vega Sport Premium Protein Powder (Mocha Flavor mixed with water) 


Lunch: Spinach Salad

2 cups Spinach

Medium Baked Sweet Potato (about 2 inches in diameter)

1 cup Garbanzo Beans

1/2 Avocado, 

Dressing made of 1 tbsp Apple Cider Vinegar and 1 tbsp Extra Virgin Olive Oil


Mid Afternoon Snack: Pumpkin Pie Smoothie

1 cup Organic Pumpkin Puree

1 cup Almond milk

2 tbsp Pepitas

1 tsp Ground Cinnamon

1 tbsp Blackstrap Molasses

46 g Orgain Sweet Vanilla Bean Protein Powder


Dinner: Black Bean Burrito

1 cup Black Beans

2 tsp Taco Seasoning

1 cup Red Cabbage

2 tbsp Newman's Own Mild Chunky Salsa

1/2 Avocado

1 Burrito-sized flour tortilla


Evening Snack:

Large Granny Smith Apple 

2 tbsp Natural Peanut Butter


Supplements & Notes:

- MyKind Organics Women's Daily Multivitamin provides a supplemental source for Vitamins B12, D, and Zinc. 

- Be sure to drink plenty of water through out the day. At least 3 liters is recommended, but drink enough so that your urine remains a pale yellow color. 


TOTALS:

Calories - 2635

Carbohydrates - 48%

Fat - 32% 

Protein - 20%

Vitamin B6 - 12 mg

Vitamin B12 -  12 mcg

Folate -  1317 mcg

Vitamin A - 42,309 IU

Vitamin C - 206 mg

Vitamin D - 1098 IU

Vitamin E - 39 mg

Vitamin K - 450 mcg

Calcium - 1371 mg

Iron - 39 mg

Sodium - 1853 mg

Zinc - 15 mg


Check My Sources:

Brown, Judith E., et al. Nutrition through the Life Cycle. Cengage Learning, 2017.

www.cronometer.com


Photo Credits:

https://www.pexels.com/@pixabay

https://www.instagram.com/mdsn.design/

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