Breastfeeding is the healthiest way to feed a young baby. Dr. Bill Sears, a pediatrician and professor at the University of California at Irvine, states that breastfed babies have stronger immune systems than those who are formula-fed. Breastfeeding also provides health benefits to mothers, yet it can be difficult for some nursing mothers to maintain a healthy weight. Not only does nursing burn extra calories, but new moms are sometimes so busy caring for their babies that they don’t have time to get the nutrition they need. Increasing calories through healthy, calorie-dense foods will help breastfeeding woman gain weight when necessary.

Recommended Caloric Intake

Kelly Bonyata, International Board Certified Lactation Consultant (IBCLC), recommends that nursing mothers consume anywhere from 1,800 to 2,200 calories per day to maintain her weight. When a nursing woman wants to gain weight, she will need to eat more calories. Since one pound is made up of 3,500 calories, eating an extra 500 calories a day, or around 2,300 to 2,700 calories total daily, will help her gain about a pound per week. Ann Smith, of IBCLC, explains on Breastfeeding Basics that if a nursing woman still feels physically hungry after eating her recommended calorie intake, she should listen to her body and have another snack. Eating enough calories is essential to gaining weight.

 

Nursing Frequency

The amount of calories that a breastfeeding woman needs to eat depends on how frequently she nurses her baby. Women who breastfeed exclusively burn an extra 300 to 500 calories per day, according to Kelly Bonyata. Those who combination-feed with formula do not need to eat as much.

Calorie-Dense Foods

Unlike pregnant women, those who are breastfeeding do not need to avoid specific foods to keep their babies safe. Ann Smith states that breastfeeding women should pay attention to their cravings, have occasional treats and eat foods from all the food groups including grains, fruits, vegetables, dairy, meats and beans. Calorie-dense foods like peanut butter, whole-fat milk, avocados and nuts will help gain weight faster.

Physical Activity

Even if a breastfeeding mom wants to gain weight, she shouldn’t avoid exercise. Working out provides many benefits for the cardiovascular system. Ann Smith suggests taking walks and doing other forms of moderate exercise like weight training or swimming. Just make sure you eat a little more to make up for the calories you burn.