A varied, balanced and regular diet supports the nursing mother. Nutritious foods and extra vitamins and minerals are important.
- Nutrition for the breastfeeding mother
- Nutrient-rich foods: the first choice when breastfeeding
- Secure valuable carbohydrates
- Add protein
- Balance vitamins and minerals
- Increased need for iodine
- make up lost iron
- Drinking: very important in the nursing mother’s diet
- Do not avoid any foods unnecessarily
Nutrition for the breastfeeding mother
During breastfeeding, you need extra energy and nutrients to feed your baby with breast milk. In the first four months after the birth, you need around 500 calories per day in addition to the basic requirement of around 2000 calories. Yes that sounds like a lot but you dont want to starve your baby.
So if you feel more hungry because of breastfeeding, you can and should give in to this feeling of hunger now.
This calorie allowance for you, mom is average and may vary slightly from person to person. You’re on the right track if you’re maintaining your weight or slowly losing weight.
If the pregnancy reserves are used up and you have reached your weight from before the pregnancy, you are welcome to eat a little more again. Dieting to lose weight while you’re breastfeeding makes no sense. That can affect breastfeeding and your health plus remember how short the time is in that you’re experiencing nursing your baby. Enjoy and embrace it!
Nutrient-rich foods: the first choice when breastfeeding
It reduces milk production and the milk’s energy content, if you weigh too much or too little Eating more does not increase milk production. You should eat enough and healthy food, simply because of the vitamins and minerals that are supplied with the food. Get your calorie intake from nutrient-dense foods whenever possible, such as vegetables, fruit, fish and whole grains. On the other hand, you should only enjoy sweets, cakes and the like in small quantities. These products provide a lot of calories, but no valuable vitamins and minerals.
Secure valuable carbohydrates
When it comes to nutrition while breastfeeding, you should take in more than 50 percent of the necessary energy from foods that are rich in fiber and starch. Wholemeal bread, wholemeal flakes, brown rice, wholemeal pasta and other grain dishes, legumes, potatoes, fruit and vegetables are characterized by a high nutrient density. They should be an integral part of the diet while breastfeeding and should be on the breastfeeding mother’s daily menu. The high fiber content of these products also helps prevent constipation and keeps you fuller for longer.
Add protein
You also need more protein than usual to produce milk. Fish, legumes, nuts and whole grain products are best suited to meet your increased need.
Balance vitamins and minerals
When it comes to vitamins, you need more folic acid in particular increases during breastfeeding. You should talk to your doctor about taking a folic acid supplement. Foods high in folate include: tomatoes, cabbage (kale, Brussels sprouts, cauliflower), peas, spinach, lamb’s lettuce, whole grain bread, wheat germ, wheat bran, oranges, strawberries, and grapes.
When it comes to minerals, you should pay particular attention to iodine, calcium and iron.
Increased need for iodine
You need more iodine increases during breastfeeding and the iodine content of breast milk depends largely on your own iodine supply. Since iodine deficiency during breastfeeding – just like during pregnancy – can impair the physical and mental development of the child, an adequate iodine supply is therefore important.
The consumption of sea fish and sea creatures is super important for salt. For example, breastfeeding women are recommended to eat sea fish twice a week if possible, and sea fish at least once a week. Dont eat fish such as tuna or swordfish because of the pollution.
make up lost iron
You dont need more iron now because you’re breastfeeding. However, the intake recommendations are slightly higher than normal to compensate for the loss during pregnancy. Foods you should eat are bread and vegetables (spinach, black salsify, carrots, fennel, lamb’s lettuce). The iron an come from plants. Since vitamin C improves the absorption of iron, it is good to drink a glass of orange juice with a meal.
Drinking: very important in the nursing mother’s diet
You should make sure that you drink plenty of fluids regularly while you are breastfeeding. You should drink about two liters of liquid per day. It is best to drink a glass with each breastfeeding, this may make it easier for you to drink enough every day.
Tap water, mineral water, unsweetened herbal and fruit teas are okay too. Sage and peppermint tea are considered to increase milk production. It has not been scientifically proven that special teas for milk production really promote milk production. However, if you enjoy these teas, you are welcome to drink them in the recommended daily amounts.
You should only drink coffee and black tea in small quantities. About two to three cups a day, but ry to drink it after nursing, if possible. Also, be aware of the caffeine content of colas, energy drinks, and iced teas.
Alcohol harms you and the baby. Please dont drink more than a glass of wine here and there because alcohol passes into milk, you should avoid it while breastfeeding.
Do not avoid any foods unnecessarily
If your baby suffers from bloating, you can test for yourself and see if it improves if you leave out vegetables such as cabbage, garlic, legumes or onions. But you dont have to avoid bloating vegetables all together.
Citrus fruits or certain types of vegetables such as tomatoes and cucumbers are repeatedly suspected of being responsible for babies’ sore butt.
Here again you don’t have to stop, but do all in moderation.
