Breastfeeding
VITAMINS AND MINERAL NEEDS FOR NURSING MOMS
By Julianne Deveraux
If you're like many women, your diet may be less than ideal following
the birth of your baby. You're tired, and busy -- who has time to plan
well-balanced meals? A nutritious diet, especially if you're
breastfeeding, is one of the best things you can do for you and your
baby.
The good news is that breastmilk always maintains a
certain nutritional quality, even if your diet isn't perfect. But the
levels of some vitamins, such as vitamins B6 and C, and minerals, like
chromium, in your breastmilk is directly affected by your dietary
intake. That's why a nutritious diet is so important and why
supplements can be a real asset.
Here's how to make sure you get all the vitamins and minerals you'll need.
Getting what you need from food Though time and energy may be in short supply, it's still possible to follow a good diet. The basics should include:
- 5 to 9 servings fruits and vegetables
- 6 to 11 servings grains, breads, cereal, rice, pasta
- 3 to 4 servings milk or other calcium-rich dairy products
- 2 to 3 servings lean meats, eggs, dried peas, and beans
- 8 or more glasses of water
Getting what you need from supplements A
vitamin-and-mineral supplement can go a long way in meeting the
nutritional demands of breastfeeding. Making nutritious breastmilk will
be your body's first priority, and it will use whatever nutrients are
available to do so. If your diet isn't providing adequate amounts, a
supplement will fill in the gaps.
The key to taking supplements is that you get just the right amount
of vitamins and minerals, but not too much. Large doses of a particular
nutrient can offset the delicate balance in your body and, in some
cases, can actually be harmful.
While supplements can be helpful, they can't guarantee good heath if
your diet is really lacking. Foods contains many nutrients, in micro
amounts, that just can't be duplicated with a multipurpose supplement.
Most
supplements do not produce any side effects if taken in amounts that do
not exceed the U.S. Recommended Dietary Allowances (RDA). Iron when
taken in amounts exceeding normal requirements may cause constipation
in adults. If this is the case, take your iron as a separate supplement
so you can gradually increase the amount, or break the pill in half,
and take it in smaller doses.
Supplement guidelines Consider these guidelines when choosing a supplement:
- It should provide 100 percent of the U.S. Recommended Dietary
Allowances (RDA) for the nutrients listed on the label; there's no need
to get mega doses of any individual vitamins or minerals, unless
recommended by your physician or dietitian.
- General purpose vitamin and mineral supplements don't have
enough calcium and magnesium to meet the demands of a breastfeeding
mother. Ask your doctor if an additional supplement for those two
nutrients is a good idea.
- Avoid supplements with nonessential substances such as vitamin B15 and inositol.
If
you're planning to take a vitamin supplement, it's best to set a
specific time to take it in the morning, such as with breakfast. This
way if you forget it, you'll have a chance to take it later in the day.
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About The Author
Julianne Deveraux travels frequently between Atlanta and Boston
as a freelance writer and Your Baby Today contributor.
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