MB BFPC orientation handbook pdf

Breastfeeding Super Nutrients

Protein:
This is the body’s basic building material. Usually breastfeeding
moms need about 15-25 more grams of protein per day than
before they were pregnant. Great sources of protein are
chicken, beef, low mercury fish, turkey, cheese, eggs, milk,
yogurt, beans and nuts.

Carbohydrates:
Now is not the time to try a low carb diet! With big changes to
energy and sleep, maintaining about 210 grams/day of healthy
carbs will help keep a balance of energy. Healthy carbs are not
white flour/bread/sweets. Look for whole grains and high fiber.
Great choices include fruits, beans, and healthier grains (such as
whole wheat bread/pasta, quinoa, whole grain rice, barley,
bulgur wheat, etc.)

Folic Acid:
A breastfeeding mom needs about 0.5 mg/day, because her
baby is developing rapidly the first few years of life. Great
sources include spinach, kale, oranges, liver, eggs, beans, seeds,
fortified breads and pastas, and other leafy greens.

Omega 3 Fatty Acids:
These fatty acids help brain development. Breastfeeding moms
need about 200-300 mg/day. Great sources include certain low
mercury fish such as salmon, grass-fed beef and dairy, chia
seeds, walnuts and free-range or fortified eggs.

Calcium:
Moms don’t need extra calcium more than normal while
breastfeeding, but the normal intake should be around 1,000
mg/day. It’s important to meet this intake to prevent
excessive bone and tooth loss for the mom. Mom’s body will
make sure the baby gets enough calcium in her breastmilk, but
it will use up her calcium stores to do it. Great sources include
dairy products such as milk and dairy products, such as
cottage cheese, as well as salmon, sardines, broccoli, bok choy,
and tofu.

Vitamin D:
This vitamin works with calcium and phosphorus to harden
bones. Moms can get vitamin D from food and supplements,
and also from skin being exposed to the sun. Moms and
babies with darker skin need more exposure to sunlight
because they absorb less than those with lighter skin. Great
sources for moms include fortified milk, eggs, liver, and fish.
Moms should check with their pediatrician regarding whether
or not their babies need Vitamin D supplements while
breastfeeding.

Iron:
Breastfeeding moms need a lot less iron than when they were
pregnant, about 1/3 the amount, which is 9 mg/day. It’s best
for moms to check with their doctors about how much they
recommend, because some special situations require more
(such as a lot of bleeding during or after delivery). Great
sources include red meat, especially liver. The iron from red
meat is absorbed easier by the body. Dried beans, peas, and
dark leafy greens can also provide smaller amounts of iron.

Caution Foods

Alcohol:
Alcohol during pregnancy can have very bad effects on the baby.
If a mom drinks alcohol while breastfeeding, a small amount of
alcohol goes into her breastmilk. Alcohol usually clears from
breastmilk about 2-3 hours after 1 drink. Moms can’t remove
alcohol from breastmilk by just doing a “pump and dump” and
immediately nursing their baby. It takes time for each drink to
wear off. More drinks = greater time before her milk has no
alcohol in it. Babies who consume alcohol can become very sick,
and enough alcohol can be fatal. Also, moms who are drinking
excessively may not be able to care for their baby safely, and may
forget that they need to wait to breastfeed their baby. It’s
important to encourage moms to discuss how much is safe with
their doctor.

Caffeine:
Less than 1% of the caffeine a mom drinks ends up in her
breastmilk, so a small amount of caffeine is ok for mom. It’s
recommended that moms drink less than 3 8-ounce cups of coffee
spread throughout the day (a total of 750 mg). However, some
babies are more sensitive to caffeine than others. If her baby is
especially fussy, jittery, or has difficulty sleeping, she may try
decreasing her caffeine intake to see if it makes a difference.

High Mercury Seafood:
Fish is a great source of many nutrients, but breastfeeding moms
should avoid fish with higher mercury content such as swordfish,
shark, king mackerel, and tilefish. She should limit tuna to once or
twice/week, and avoid albacore white tuna. If she consumes
Great Lakes fish, she should check with her doctor or the WIC
clinic for the advisory information.

Coffective Video

This video, “Coffective TTT Prenatal Platform,” describes how and
why Coffective was designed, and highlights some of the ways you

could use it with the mothers you will be working with.
https://youtu.be/VKtueRE7SSc

Additional Coffective videos: https://vimeo.com/127839660
https://vimeo.com/127838520

Coffective App

Coffective Checklist



Website

After the baby is 6 weeks old, www.wattportal.com is the
website that will be used for diet and exercise tracking:

Booklet
(under construction)