1. Nursing Mothers and Weight Loss
Nutrition Guide
All bodies require a certain amount of energy in order to keep them going. The general
rule of thumb for weight loss is to reduce calorie intake and increase time spent exercising.
However, the energy requirements for lactation are much greater than those who are not
lactating, not pregnant, or even pregnant. Not only are the energy requirements higher, but the
nutritional requirements as well. The good news is the additional nutritional requirements will
only benefit weight loss, and giving you good habits for staying healthy throughout your lifetime.
This guide will provide you with more specific nutritional information to keep yourself healthy
while working towards your goals for the benefit of both you and your new baby!
ENERGY
Generally speaking, in order to lose weight one must have a 500 calorie deficit created
through calorie reduction and increase in exercise, reducing to nothing lower than 1200 calories
per day. However, milk production causes an energy demand of 500 calories during the first six
months, and about 300­400 calories through the first year.
This translates to: if you reduce your calorie intake to 1500 calories day, your body is
actually only getting 1000 calories of that, which is below the lowest calorie intake suggested
above. Therefore, for the first six months of breastfeeding while simultaneously on a weight loss
journey, the calorie goal should be 1700­2000 calories per day.
PROTEIN
For the average sedentary woman, the daily recommendation for protein intake is 46 g.
Milk production, however, utilizes 25 g of protein, nearly 50% of the mother’s dietary intake. This
means that the mothers protein intake must double from the daily recommendation, and
increase above that for an exercising person.
Protein is an important nutritional component in our bodies. It helps with satiety, or the
feeling of being full, it is necessary for muscle recovery and production post­workout, and it is
essential for proper brain development in infants.
FISH
Similar to protein, fish contain large amounts of essential fatty acids such as omega­3
fatty acids that are crucial for brain development in infants. Although there isn’t enough data
supporting fish intake in mothers and the infant’s brain development, these same essential fatty
acids are strongly suggested for healthy bodies and weight loss. The Food and Drug
Administration approves 8­12 oz per week (two average servings) of fish such as shrimp, tuna,
salmon, pollock, and catfish. As long as one stays away from predatory and raw fish, the
concern for mercury exposure, affecting the nervous system, is largely negligible.

2. FAT­SOLUBLE VITAMINS
To compensate for fat­soluble vitamin secretion into milk production, nursing mothers
should increase their consumption of vitamins A and E. Vitamin A is converted to a compound
called retinol which is important for eyesight. Vitamin E is an important antioxidant which
protects our cells from oxidative damage caused by free radicals. Good sources of vitamin A
include carrots, cantaloupe, apricots, and bell peppers while good sources of vitamin E come
from nuts, seeds, and oils.
Vitamin K is another major fat­soluble vitamin important for our bodies. It is in charge of
prothrombin productions, increasing the number of platelets, which are the clotting factor in
blood. However, vitamin K in milk is unaffected by maternal consumption, therefore it is not
necessary for mothers to increase their vitamin K intake while breastfeeding.
CALCIUM AND VITAMIN D
Contrary to what one may think, increasing calcium intake while breastfeeding does
nothing to the quality of milk or production. This is because the calcium that goes into breast
milk comes from calcium mobilization from the mother’s bone. Although it does recover after the
baby weans from breastfeeding, this also means that maternal bone loss will occur.
Strength training is an important component of weight loss because it strengthens bone
and creates lean muscle tissue. While losing weight and breast feeding, this just means that
strength training is all the more important for you to combat bone loss, and build muscle to keep
carrying around the little one as they keep growing!
Vitamin D is another fat­soluble vitamin in charge of calcium uptake by the body. Without
it, our bones would not be able to utilize any calcium ingested. One can usually get their vitamin
D intake from a healthy amount of sun exposure, but that gets increasingly difficult during the
long winter months in more northern regions. Some OB/GYNs recommend additional vitamin D
supplementation for infants during this critical growth period, so ask your physician or midwife if
this is something you should consider for your new baby.
STRESS MANAGEMENT
Stress, anxiety, fatigue, and illness are all things that seriously diminish milk production
and quality. As difficult as it may be with a new baby who needs your undivided attention, let
alone any other kids you may have, do your absolute best to get enough sleep and relaxation
time. Taking care of yourself, whatever that means for you, is extremely important for being able
to take care of your little one!
REFERENCES
"Maternal Nutrition During Lactation." ​Up to Date: Current, Evidence­Based Knowledge for
Physicians​. Wolters Klewer, 1 Jan. 2016. Web. 22 Jan. 2016.
Information Reviewed By: Dr. Suzette Peltier, M.D., Eau Claire, Wisconsin Mayo Health
Systems, Department of Obstetrics, Gynecology, and Women’s Health.