Note: While we use clean, whole foods on the Betr program, we are an elimination/reintroduction protocol, and if you are nursing, it is best to ensure you are getting plenty of variety in your foods to nourish both you and your baby. We recommend speaking to your primary care physician or your OBGYN before beginning the Betr Health program.
Nursing and Weight Loss
Nursing can contribute to weight loss for some women. It requires 300-500 extra calories to produce breast milk, which can help burn additional calories and aid in weight loss. Additionally, the hormones released during nursing can help the uterus contract back to its pre-pregnancy size. However, the extent of weight loss while nursing can vary greatly among women. Some women might experience significant weight loss, while others might find it more challenging to shed extra pounds. Factors like diet, exercise, metabolism, genetics, and hormones all play roles in weight loss during nursing.
Restricting calories too much, especially during the first few months of nursing, may decrease both milk supply and much-needed energy levels. Losing approximately 1.1 lbs (0.5 kg) per week through a combination of diet and exercise should not affect milk supply or milk composition, assuming the mother is not undernourished to begin with and gained a healthy weight during pregnancy.
It's important to prioritize your health and nourishment, especially while nursing, to ensure you have enough energy and nutrients for both you and your baby. Therefore, it is recommended to have 500 extra calories a day to meet these needs.
Healthy foods to focus on:
- 2-3 cups of dairy (for calcium and vitamin D needs): dairy or non-dairy milk (Calcium-Vitamin D fortified), Greek yogurt, cottage cheese
- Fish and seafood: Salmon, seaweed, and shellfish
- Proteins: Beef, lamb, pork, eggs, and organ meats, such as liver
- Fruits and vegetables: Berries, tomatoes, kale, avocados, sweet potatoes, carrots
- Nuts and seeds: Almonds, walnuts, chia seeds, hemp seeds, and flaxseed meal
- Grains: oats (great for milk production), quinoa, buckwheat, brown rice
Tips to adhere to a healthy diet
Eat Healthy, On-the-go Snacks Throughout the Day
Nursing moms should snack often throughout the day to ensure they get enough healthy calories and nutrients to fuel themselves and their babies. Consuming nutrient-rich foods like fiber-filled fruits and vegetables, lean proteins, nuts, seeds, and dairy will meet your body's needs. With a little bit of planning, you can make quick and easy snacks to grab while you're on the go! Pack nuts, fruit, or hard-boiled egg in your purse for a quick snack later.
Keep Hydrated
Drinking enough fluid is essential for being a healthy nursing mom and will keep your energy levels up when juggling motherhood and other daily responsibilities. Stick to low-calorie beverages and drink about eight glasses of fluids daily. Water is the most important beverage; fruit or herbal teas, milk-based drinks, clear vegetable soups, and fresh vegetable juices can also help keep you hydrated throughout the day.
Meal Ideas and a Sample Meal Plan
Breakfast:
-
Smoothie with fruit, dairy/non-dairy milk, almond butter, and flaxseed meal
- Chia pudding with strawberries/blueberries and flaxseed meal
- Level 1 fruit and egg or egg muffin and avocado
- Greek Yogurt with berries and flaxseed meal
- Oatmeal with almond butter, blueberries, and flaxseed meal
- Overnight oats with nut butter, chia seeds, flaxseed meal
- Quinoa oatmeal with apples, blueberries, and walnuts
Morning Snack:
- 1 cup of dairy/non-dairy milk
- Level 1 fruit: apples, oranges, strawberries, blueberries, grapefruit
- Add almonds, walnuts, chia seeds, or hemp seeds if hungry
Lunch:
Salad + Protein + Healthy Fat
- Salad: leafy greens, cut-up cucumbers, tomatoes, bell peppers, etc, for example
- Protein: chicken, salmon, beef, fish, shellfish; plant proteins: quinoa, lentils, edamame, chickpeas
- Healthy fat: avocado, hemp seeds, walnuts, almonds, dressings
Afternoon Snack:
Fruit or raw veggie + healthy fat
- Celery or baby carrots with hummus
- Cottage cheese or yogurt with berries
- Fruit and nuts
Dinner:
- Protein: chicken, salmon, beef, fish, shellfish; plant proteins: quinoa, lentils, edamame, chickpeas
- Cooked veggies: asparagus, sweet potato, cooked greens, roasted veggies, green beans
- Side salad for digestive enzymes
Example day
Breakfast:
- Oatmeal with almond butter, blueberries, and flaxseed meal
Morning Snack:
- 1 cup of dairy/non-dairy milk, an apple, and a handful of walnuts
Lunch:
- Salad with chickpeas and avocado and cut-up raw veggies
Afternoon snack:
- Greek yogurt with berries
Dinner:
- Salmon with asparagus and sweet potatoes with a side salad
To sum it up, maintaining a nutrient-rich diet of healthy foods is essential to meet your and your baby's nutritional needs and help you reach your weight loss goals while nursing. While participating in the Betr program, please let your coach know you are nursing so that they can transfer you to a dietitian or head coach to ensure you are getting enough nutrients and can help troubleshoot if your milk supply decreases.
Sources include Sanford Health
