It’s very important for vegan nursing moms to eat well, as calorie requirements while breastfeeding are even greater than during pregnancy.
Extra calories are needed both to produce milk and to provide the calories your growing baby needs.
Some women are keen to lose a few pounds after their baby is born however it is important not to decrease calories too much as this could cause your milk supply to decrease as well.
Nutritional needs also increase, so it’s important to eat plenty of nutrient rich foods.
Drinking plenty of fluid is essential too, for producing adequate milk.
The two nutrients that require the most attention are Vitamin D and Vitamin B12.
It’s important for vegan breastfeeding moms to take a daily Vitamin B12 supplement.
And the American Academy of Pediatrics recommends Vitamin D supplements for ALL breast fed babies, not just vegans.
Many health care professionals also recommend an Omega 3 DHA supplement for vegan nursing moms.
To ensure you get your daily calorie and nutrient requirements as a vegan nursing mom, you should aim to include the following in your diet each day :
Grains and starchy vegetables 6 or 7 servings (a serve = 1/2 a cup or 1 slice of bread)
Legumes and soy foods 6 servings (a serve = 1/2 a cup or 1 cup of soy milk)
Nuts and seeds 2 servings (a serve is 1/4 cup or 2 tbsp of nut or seed butter)
Vegetables 5 servings (a serve is 1/2 a cup)
Fruit 2 servings (a serve is 1/2 a cup fresh, 1/4 cup dried or 1/2 cup of juice)
Fats 2 servings (a serve is 1 teaspoon of vegetable oil or soft margarine)
You also need to make sure that at least eight of your servings be of Calcium rich foods.
The above recommendation is the minimum, some women will need more to maintain their weight.
As always, consult your own health care professional if you have any concerns.
READ : What Is A Vegan Diet