We often hear the phrase “eating for two” during pregnancy, but the reality is that exclusive breastfeeding demands even more energy than pregnancy itself. During breastfeeding, a mother continues to provide all the calories and nutrients needed for her baby to grow and develop, but now the baby is much larger than it was in the womb.
Energy and Nutrient Needs
Breastfeeding generally requires an additional 400-500 calories per day, increasing to 500-700 calories as the baby grows. This increased energy demand means that mothers need to consume more food compared to pregnancy. Along with extra energy, additional nutrients are also necessary because the baby is bigger and growing rapidly.
Calcium is a prime example. Bones are composed of about 85% calcium, and the baby’s skeleton is built entirely from the nutrients obtained from breast milk. If the mother does not consume enough calcium (the recommended intake during breastfeeding is 1300mg/day), her body will draw calcium from her bones to ensure the baby gets enough. This can decrease the mother’s bone density, which is already at risk due to the low estrogen levels associated with exclusive breastfeeding.
Risks of Low Energy Intake
If a mother tries to cut her energy intake too much during exclusive breastfeeding, it can lead to a decrease in breast milk production. Additionally, reducing food intake impacts nutrient intake, which is crucial for both the mother and the baby. Important nutrients like iodine, B12, and calcium are vital for the baby’s development, and iron, although not expressed in breast milk, is often low in mothers post-birth and is another essential nutrient in the post-natal diet.
The Take-Home Message
Breastfeeding uses more energy than pregnancy, making it an unsuitable time to reduce energy consumption in an effort to lose pregnancy weight. Low-energy diets during this period can negatively affect the mother’s health and breast milk supply.
Everyone is unique and has the right to feel and move in their body as they wish. However, it’s important to foster a culture of self-compassion and realism about the challenges of being a new mom, rather than celebrating how quickly a woman’s body can return to its pre-pregnancy state. 💕