Some of our clients have recommended Fenugreek, lactation teas, and lactation cookies.Focus on food quality and micronutrients.
#Calorie tracker for breastfeeding moms plus
Increase water intake, drinking at least ½ body weight in ounces, plus an additional 20 ounces.We also encourage immediate communication (within 24 hours) if milk supply dip is concerning. The nursing mom reports every week if she’s noticed any changes in milk supply. Each week we adjust the macros of the nursing mama like we would any other client, however we take into account milk supply as a measure of biofeedback. Protein intake we typically manage the same as any other client (working towards the very general “goal” 1g of protein for every pound). We typically give nursing moms a higher fat intake percentage (33-38% of total caloric intake depending on the mom) than the non-nursing mom to ensure healthy hormones. Just as we mentioned above, macros should be individualized. We NEVER decrease caloric intake when putting together a starting macro count for a nursing mom. After that we typically increase anywhere from 100-300 calories on a starting macro count depending on what the nursing mom reports. We require that all nursing moms track their food intake for a minimum of three days, preferably one week, so that we can determine caloric averages. Some women are able to produce a large milk supply independent from any specific calorie goal, while others consume upwards of 3500 calories and struggle to produce.Īs a macro coach, we need a solid idea of how much food you’re consuming to keep up with the demands of your baby.
What Should My Calories Be While Nursing?Īs with any client, every person’s calories should be individualized, but never more important than when nursing. We share with our readers what has been successful for us in our own lives. Some women have started back as soon as 3 weeks postpartum.Īlways consult your health care provider regarding your exercise and nutrition routine postpartum. Personally, I started tracking my own macros 4-6 weeks postpartum. How soon to start is completely up to you. How Long Should I Wait Before Tracking Macros?įirst of all, CONGRATULATIONS on your new baby! The newborn phase is fleeting and we highly recommend soaking up those first few weeks with baby as your family adjusts to a new addition. Our nutrition program has become home to many postpartum, breastfeeding moms and today, we want to go over some macro basics that we implement when serving breastfeeding moms. We get so many emails from postpartum moms with these exact words. “I want to lose weight, but I don’t want to lose my milk supply.”
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