Typically, women will need an additional 400 – 500 calories per day during the first six months of breastfeeding. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source This is useful for losing pregnancy weight, but it means you need to account for the loss of calories when planning your diet. During the second six months of breastfeeding, you will likely burn about 400 additional calories per day.
It is important to get enough protein. Sometimes, this can pose the greatest challenge for vegetarians. Aim to get about 89 grams per day. High protein foods include beans, nuts, and eggs (which many vegetarians don’t eat). You also need to make sure to eat plenty of Vitamin B12. You can get your daily 26 mcgs by drinking milk or fortified soy milk. You can also find it in fortified cereals and yogurt. Breastfeeding moms need about 1,000 mgs per day of calcium. [5] X Research source Eat vegetarian dairy products, fortified orange juice, dark leafy greens, and almonds. You can get Vitamin D from these sources, too. Empty calories include things like cakes, cookies, pastries, soda, ice cream, bacon, hot dogs, and pizza.
Make sure to limit your caffeine intake while breastfeeding. Opt for caffeine free green tea instead. Low fat milk is also a great choice to help you stay hydrated.
One of the most common supplements for breastfeeding mom is Vitamin B-12. This nutrient is key to your baby’s development, and is found almost exclusively in animal products. [8] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Your doctor might also recommend a Vitamin D supplement. This is especially common if you are not able to get enough natural sunlight. Your baby needs Vitamin D to help him absorb calcium. A Vitamin D deficiency can cause rickets, which is a weakening of the bones.
Set aside some time at the beginning of each week to plan your meals. The government offers a very useful checklist that you can rely on. You can find checklists here: https://www. choosemyplate. gov/MyPlate-Daily-Checklist Choosemyplate. gov will allow you to view food choices that will supply you with the needed nutrients. You can pick some foods from each group, and the site will help you figure out which nutrients you’re getting and which you still need.
Try to eat three regularly sized meals and three between meal snacks per day. Even if you are at home with your baby, try packing a lunch as if you were going to work. Then you will have a meal you can just grab and eat as needed. Have plenty of snacks prepared. The ones you can eat with one hand are best, so that you can still care for your baby as needed. Keep a supply of nuts, fruits, yogurt, and cheese handy.
Make use of lentils. Lentils are an excellent source of protein, but often overlooked. You can make a wide variety of lentil soups, casseroles, and veggie burgers. Bonus: lentils are very inexpensive and will keep in your pantry for a long time. Try dried fruits. Although fresh fruits are delicious, even our favorite things can grow tiresome. Try switching up your routine by adding some dried fruits, such as mangoes, to your meals. You can even add them to salads. Experiment with meat substitutes. Most vegetarians are probably familiar with tofu and tempeh. In addition to these great products, grocery stores are adding more meat substitutes each day. Try some vegan gyro “meat” to add some variety. Eat nutrient-dense foods, such as avocado, beans, and full-fat soy milk.
Try searching “vegetarian lactation bars” or “vegetarian lactation cookies” into a search engine. You will likely find many different recipes.
Even without a baby, mornings can be hectic. Don’t forget to make some breakfasts to freeze ahead of time. Single-servings of oatmeal or muffins are great options. Make large batches and freeze into single servings. This will make them easier to reheat and eat. Try a pot of vegetarian chili, a vegetarian lasagna, or a lentil casserole. Don’t forget about snacks. You could make a big batch of granola or homemade peanut butter energy balls to freeze and have on hand.
For example, try muffins for breakfast. You can make a whole batch of these single serve meals and freeze them. In a muffin tin, combine eggs (if your vegetarian diet permits you to eat them) and any vegetables you like (think spinach, onions, tomatoes). Add some shredded cheese for extra protein and bake until no longer runny. Wrap in foil and place in a freezer bag. In the morning, just pop one in the microwave for 1 minute and enjoy with one hand. Lunch can be a challenge. Make burritos or wraps your friend. For example, wrap a whole-wheat tortilla around black beans, cheese, spinach, and salsa. You can make this any time throughout the day (or a day or two ahead) and keep in the fridge. Then, just heat and eat whenever you’re ready. For dinner, eat vegetarian lasagna. You can pack this with veggies, and low-fat cheese is a great source of protein. Make ahead of time, freeze, and heat single-servings as necessary. Snacks are a necessity. Try making (or having a friend make them) homemade fruit and nut bars to keep on hand. [14] X Research source
Try planning only two options for breakfasts, two for lunch, and two for dinner. This will get you through the week, but cut down on the amount of ingredients you need to buy. A full fridge will help ease your stress, so buy more than you think you might need at first. You’ll find that with a new baby, it’s much harder to pop out to the store if you need something.
When you take your baby for checkups, talk to your doctor about what you have been eating. Ask plenty of questions. Let your doctor know if you have any concerns about your baby’s development or nutritional needs.
Breastfeeding is also good for the environment, as it produces less waste than purchasing food. Breastfeeding can make your life easier, as you don’t have to worry about shopping for formula or baby food.
Avoid large amounts of caffeine and alcohol, as they can be harmful to your baby’s health. Do not eat much fish. Fish is good for you, but many varieties contain high levels of mercury, which can harm your baby. Do not eat more than 6 oz. of fish per week.
