breastfeeding can be difficult if you are too thin, so you want to do everything you can to stay healthy for you and your baby.A doctor can help you figure out how much you need to eat to gain weight while breastfeeding.Adding calories to things you already eat will help you eat more calories in your meals.
Step 1: Discuss your nutrition needs with a doctor.
Discuss the issue with your doctor if you haven't already.You don't need to gain weight.Your doctor can help you estimate how many calories you need, as well as give you a plan to increase your calories in a way that's good for you and your baby.If your doctor recommends it, you can get one-on-one help to make a diet plan.
Step 2: Determine your needs while breastfeeding.
Factors like height and weight can be used to determine how many calories you need.You need more calories since you're breastfeeding.You can try the one from the U.S. Government.The calculator tells you how many calories you need to maintain your weight.You should mark that you're breastfeeding.
Step 3: To estimate how many calories you're eating, keep a food journal.
You need to eat 3,500 calories more than you burn to gain a pound.It can be a week or a month.It is possible to estimate how many calories you are consuming each day with a food journal.List the foods you eat for breakfast, lunch, dinner, and snacks.You should add up the calories you are consuming.The chart can be used to help you out.If you're not used to counting calories, you may need to measure your food.You may not be able to see what a serving of pasta looks like.You can use online calories to estimate how much you should eat.You can use apps to count calories.
Step 4: The calories you need to maintain your weight can be compared.
You have to take in more calories than you need to maintain your weight.Take the number from what you're eating, and see if it's equal to, less than, or more than that number.If the calculator tells you you need 2200 calories to maintain your weight as a breastfeeding mother, you'll need to take in 2300 to 2400 calories a day to gain weight.500 calories a day is needed to gain a pound a week.
Step 5: You can add cheese to your food to add calories and calcium.
You can add shredded cheese to your casserole or eggs.Feta cheese can be added to your salad or on top of your pasta.It increases your calories easily since cheese is high in calories.Your baby will appreciate the extra calcium.
Step 6: When it comes to your baby's brain health, include healthy fats.
Some of the healthy fats include fish, nuts, olives, peanut oil, and corn oil.Adding more of these to your meals will increase your calories easily.You can put nuts on your salad.Extra fat fish is good for your baby's health.Don't eat fish that is high in mercury.Good fish options include canned light tuna, trout, tilapia, cod, herring, catfish, shrimp, shad, salmon, and herring.Some fish can be eaten in moderation.Don't eat any other fish that week if you stick to a single serving a week.These fish include yellowfin tuna, albacore tuna and grouper.King mackerel, shark, swordfish, orange roughy, and bigeye tuna are high in mercury.
Step 7: Put fat-free milk powder in soup.
Milk powder can add calories.It will give your baby a calcium boost.You won't notice it in your soup, but it may be a bit creamy.Adding a dash to mashed potatoes is possible.
Step 8: On toast, put honey and jam.
Both honey and jam are high in calories.For an extra boost of calories, add them to your food.You can add some jam or honey to your coffee or tea.
Step 9: You can use your breastfeeding time to remind yourself to eat.
Try to eat after you feed your baby because he will be eating small meals throughout the day.If you're having trouble gaining weight, it may be because you get full quickly.Even if you only eat a small amount, it will add up over the course of the day.Each day should have at least 6 small meals.A small meal could be 2 eggs and whole wheat toast, a ham sandwich, or a small can of soup.
Step 10: You should drink fluids after your meal.
Water can make you feel full.Wait 30 minutes after you're done eating if you still want to consume drinks.Milk, juice, and even a smoothie are high in calories.
Step 11: There are foods that are high in calories.
Eating foods that are high in calories can help you gain weight if you get full quickly.Try foods like dried fruit, heavy whole-grain breads, and bean and meat stew.These foods give you and your baby the nutrition you need.You don't feel like you're full when you eat dried fruit, so it's a good option.You can eat nuts and seeds.
Step 12: If you don't feel like eating, down a smoothie or shake.
A smoothie is a good option if you need to eat.You get in some calories, but you don't have to eat.Smoothies give you an extra boost of vitamins and minerals, great for you and your baby.You can make your own smoothie.Add some foods that are high in calories to your smoothie, such as yogurt, peanut butter, milk and almond butter.Meal-replacement shakes are also available.Keep them on hand and then down them.