August 17, 2021

Breastfeeding offers tons of well-proven physical and mental benefits for both moms and their bundles of joy. But breastfeeding is no easy task and can require a lot from your body. It’s important to stay hydrated and eat a diet rich in protein, iron, calcium, and other nutrients. Taking vitamins can help. Here are some suggestions for getting your daily dietary requirements.

Water

Staying hydrated is a must if you’re a breastfeeding mom. If you get too little liquid, your milk production can slow down. There is no better way to get the liquid your body needs than drinking water. Experts recommend drinking about 128 ounces, or 16 eight-ounce glasses, each day.

Protein

A steady supply of milk requires lots of protein-rich foods. It’s so essential, in fact, that new mamas should make sure to add 25 grams of protein to their daily intake while breastfeeding. Here are some yummy ways to get it:

• Meat, fish, and chicken
• Eggs
• Cheese and yogurt
• Nuts
• Legumes

Iron

During pregnancy, your body used up much of its iron supply. While you are breastfeeding, it’s recommended you get 9 milligrams of iron each day. Here are some iron-rich foods that can help you get there.

• Red meat, chicken, and fish
• Leafy green veggies
• Legumes
• Nuts and dried fruit
• Whole grain breads and cereals

Calcium

Getting the right amount of calcium is crucial to you as a new mom to meet the increased demands on your body. The lack of calcium now can weaken your bones later. The recommended daily allowance while nursing is 1,300 milligrams. You can find calcium in:

• Milk
• Yogurt
• Hard cheeses
• Calcium-fortified orange juice
• Calcium-fortified tofu

Vitamin C

As a nursing mom, you need even more vitamin C than you did while pregnant. Experts recommend getting 120 milligrams per day. These foods are great sources of vitamin C:

• Citrus fruits
• Broccoli
• Cantaloupe
• Potatoes
• Bell peppers
• Tomato
• Cauliflower

Folate and Folic Acid

While nursing, you can easily deplete your supply of folate. You can get this essential B vitamin naturally in a wide variety of foods, including:

• Spinach, asparagus, brussels sprouts, avocados, and broccoli
• Beans, peas, chickpeas, peanuts, and kidney beans
• Breakfast cereals, white rice, enriched spaghetti, and white bread
• Oranges, orange juice, bananas, and cantaloupe
• Beef, halibut, crab, and chicken

Vitamins

Sometimes breastfeeding moms need extra help getting the essential vitamins and minerals their bodies need. A good multivitamin can help fill the gaps with much-needed nutrients. Prenate^® Restore is an option for helping moms replenish nutrients lost during breastfeeding. Learn more about Prenate^® Restore here.

Prenate^® Vitamin Family
This post is brought to you by the Prenate^® Vitamin Family, a line of prescription prenatal supplements designed to enhance preconception, prenatal, and postpartum nutrition in women. Talk with your doctor about how taking a daily prescription prenatal or postnatal vitamin could help support a healthy pregnancy and postpartum wellness.