Breastfeeding does have benefits for your baby, but did you know that it also helps your body? Aside from releasing the milk that gets stuck in your breasts, it could also help the mother to become healthier and away from certain diseases, such as cancer and diabetes.
If you breastfeed your little one regularly, chances are, your breasts will shrink back to their normal size faster, allowing you to quickly get back to work without all the extra bulge. In this article, let’s have a look at how many extra calories are burned while you are breastfeeding.
The Calories You Burn During Breastfeeding
Do you wonder how many calories you can burn during breastfeeding? Most studies show that 500 calories can be burned when your body is producing milk. After all, milk doesn’t just magically make itself in your body, right? It has to go through some chemical processes in order to do so.
These processes are what make you need calories for it to function. Therefore, moms who are breastfeeding tend to be hungrier more than they regularly should be, since they are, after all, feeding their baby.
How Many calories to Intake during Breastfeeding
If you are breastfeeding or nursing your little one, chances are, you will have to add extra 500 calories to your regular diet. For example, if your average daily intake is 2,000 calories, you could increase that up to 2,500 or so to help sustain your healthy lifestyle and diet plan.
Here is some great breastfeeding food that you can eat to help fill in the added calorie intake for your own milk production:
1. Peanut butter. Most people are aware that peanut butter is an energy snack, so go on ahead and make that sandwich happen! Peanut butter can be helpful in terms of energy levels and having the right amount of calories so you don’t feel exhausted too much after nursing your baby.
Since peanut butter is also made with healthy fats, it could add some nourishment and extra energy for both you and your baby. It may also help your milk production to go steadier.
2. Bananas. As a non-citrus fruit, it can be friendly for both you and your baby’s diet. It is filled with vitamin B6, which can be an energy booster and is also usually included in your breast milk when you nurse your baby.
Aside from that, bananas are also sources of potassium, calcium, and iron. Most moms definitely need iron to help their blood levels to stay in place and calcium can also keep their bones strong and healthy. Potassium is also ideal for maintaining the right amount of blood pressure and counteracts excessive sodium in your body.
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3. Yogurt. A staple for most breastfeeding moms, as with all kinds of dairy products such as cheese or milk, yogurt can be taken as a snack and it is usually filled with B-vitamins and protein to keep you stronger and less likely to faint after nursing. It is also a good source of calcium, since it is, after all, milk-based.
Grab a pack or cup of yogurt in case you get hungry after breastfeeding. It even has vitamin D that can be beneficial for your health. What’s more, they taste good, especially if you did have cravings for them when you were carrying your baby in your womb.
4. Pasta and other noodles. They can also be a great source of energy and carbohydrates, which may be needed by your body if you lack a few calories due to breast milk production. You can even combine this with your favorite potato or vegetables if you like.
Starch foods have the ability to keep you energized so that you don’t feel like your stomach is rumbling all day. Just look for trusted brands to make sure they have quality ingredients.
5. Whole grains. Consider brown rice, cereals, oatmeal, and the like. These are healthy boosters not only for your heart but also for your extra calories burned. They can be a source of your daily energy but make sure that they are truly whole grain.
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6. Lean meat. Consider chicken, fish, lean beef, and the like. They can be a great energy booster since they are packed with protein. Chicken is commonly prepared for dinner, but you can also go for alternatives, such as turkey, especially during Thanksgiving.
7. Healthy fats. You can find these from avocados, nuts, seeds, olive oil, lentils, and the like. These healthy fats can be converted into energy and calories to help sustain your milk production.
To wrap it up, calories burned during breastfeeding should not be ignored. As a hardworking mom, breastfeeding should be done with proper diet so that you don’t get fatigued after nursing your baby. This includes preparing the right diet plan for your daily calorie intake. We hope this article helps you!