Articles & Advice for Expecting Moms

Losing the weight gained during pregnancy is on most new mothers' minds. Breastfeeding gives you a head start since it actually helps you lose weight. You will find that you get hungry and thirsty while breastfeeding, and you need to attend to these signals.

Here are the topics we'll discuss in this section:

Tips to help you lose weight without decreasing your milk supply

Tips for Mothers who Bottle-Feed

Tips for Mothers who Breastfeed

Consider these tips to help you lose weight without decreasing your milk supply:
You'll need 500 extra calories a day during the first 6 months, and 400 extra calories a day during the next 6 months, to assure adequate milk production for your baby. Don't drastically reduce what you eat because you'll be depriving your body of the extra nutrition it needs to produce enough breast milk for your baby. To reduce the amount of fat in your diet, substitute skim or lowfat milk for whole milk; broil or bake lean cuts of meats; snack on fresh fruits and vegetables; flavor foods with herbs and spices rather than heavy cream sauces. Start an exercise program as soon as you feel like it and your doctor approves. Try exercising after you breastfeed, when your breasts are not full and your baby isn't hungry. Choose an activity you enjoy. Exercising with a friend can be more fun and a good way to socialize. Brisk walking and swimming are excellent exercises for new moms (unless otherwise advised by your doctor).

Tips for Mothers who Bottle-Feed

Mothers who bottle-feed should consider the following to help achieve weight loss goals:

Eat a moderate, well-balanced diet to help you gradually lose the weight gained during pregnancy. To reduce the amount of fat in your diet, substitute skim or low fat milk for whole milk; broil or bake lean cuts of meats; snack on fresh fruits and vegetables; flavor foods with herbs and spices rather than heavy cream sauces. Start an exercise program as soon as you feel like it and your doctor approves. Choose an activity you enjoy. Exercising with a friend can be more fun and a good way to socialize. Brisk walking and swimming are excellent exercises for new moms (unless otherwise advised by your doctor).

Tips for Mothers who Breastfeed

Eating for two

It's important for the breastfeeding mother to maintain a healthy diet and lifestyle, both for her own good and to ensure that her baby is getting the healthiest breast milk possible. The following are general guidelines for the breastfeeding mother:

• Follow Canada's Food Guide for good nutrition guidelines.
• Make sure to drink 6 to 8 glasses of liquid daily to replenish the fluids lost during breastfeeding.
• Eat an extra 500 calories a day of nutritious food, to support your supply of breast milk. The extra calories will not cause you to gain weight. In fact, you may find that you lose weight in spite of your increased food intake.
• It is likely that you will need to take iron supplements to replenish the iron transferred to breast milk. Consult your physician for advice.
• Avoid foods that seem to be irritating your baby and limit caffeine and alcohol intake, as these are passed on in breast milk.
• Consult your doctor about taking any prescription or over-the-counter medications, as these may pass through your breast milk to your baby. It's best to avoid taking medications altogether unless it is absolutely necessary.

Reference:

DR.PAUL’s Child Health and Wellness Info Site, www.drpaul.com. Pediatrician Dr.Paul Roumeliotis is certified by the American Board of Pediatrics and Royal College of Physicians and Surgeons of Canada.