Nutrition while breastfeeding for nursing mothers plays a significant role. But even during pregnancy, there are some things to consider, because even now you alone take care of enough vitamins and nutrients for you and your baby. We clarify the most important questions about Nutrition while breastfeeding for nursing mothers.
What should you watch out for while breastfeeding?
Breastfeeding offers many advantages: breast milk provides your baby with all the essential vitamins and nutrients.
Therefore: The healthier you eat, the better your baby will be fed!
But don’t worry, basically you can’t go wrong! Try to keep a balanced and varied diet. Get fresh fruits and vegetables, nuts, dairy products, and carbohydrates. Your newborn baby needs proteins as well! Meat or fish should, therefore, be on your diet 2-3 times a week.
Babies react differently to the mother’s diet. To avoid sore bumps in your baby, avoid excessive consumption of acidic foods, such as pineapples and kiwis. With some foods, caution is advised in the early days because they may cause your child to gas. If you notice that your baby is prone to painful flatulence, avoid flatulent foods such as onions, garlic, cabbage, or legumes.
Should more liquid be consumed when breastfeeding?
Yes, you must drink a lot now. Breastfeeding increases your need for fluids; try to consume at least 2.5 liters of fluid a day. In addition to still mineral water, fruit juice spritzers or herbal teas are recommended. But be careful with peppermint and sage teas, they have an anti-milk effect.
A little tip: place a glass of water next to your bed, breastfeeding women often need something to drink at night. Which vitamins are particularly important during breastfeeding?
Folic acid is also present during breastfeeding essential for the growth of your child, because the vitamin is responsible for all cell division and growth processes. Your need for sensitive vitamins is still increased.
Besides, your body also needs the “helper vitamin” of folic acid vitamin B12.
Vitamin D3 plays an essential role in the development of the child’s bone and immune system, which means that your need during breastfeeding is increased.
The mineral iodine now also plays a particularly important role. It is needed to build up thyroid hormones. These hormones control the growth and development of the organs, nervous system, and brain.
Therefor it’s advisable to take 400 micrograms of folic acid in combination with vitamin B12, vitamin D3, and iodine, as contained in Folio Phase 2, during breastfeeding.
Women who should not ingest additional iodine for medical reasons can use the corresponding products without iodine – for example, Folio iodine-free phase 2.
Can I be on a diet while breastfeeding?
Many women dream of getting back into their old outfits quickly and losing the last few pounds to their starting weight. However, keeping a diet is not recommended now.
You need around 500 calories in addition to your basic requirements in the first six months after birth, and the body gets these from the few extra pounds that you have left after pregnancy.
A little tip: To avoid food cravings, you should eat several small portions throughout the day.
You should eat a balanced diet and make sure you exercise enough. Select good foods to eat while breastfeeding to increase breast milk supply and do post-exercise gymnastics; the kilos will drop on their own. Give your body time!
Breastfeeding creates specific nutritional demands on your part, which you can meet by carefully selecting your food from the following list, and taking care to always eat one food from each group.
Nutrition while breastfeeding for nursing mothers
There is nothing mysterious about eating well during breastfeeding. Instead, think of it as an additional motivation to continue the healthy diet you enjoyed during pregnancy.Let’s take a look at nutrition while breastfeeding for nursing mothers.
- Add some fresh fruits and vegetables. It’s good to take at least five small daily servings of various fruits and vegetables.
- The starchy foods in bread, breakfast cereals, pasta, rice, and potatoes, to provide the extra energy you need. When you are very hungry, try turning to starchy foods rather than snacks high in fat or sugar, high in calories but poor in other nutrients.
- Protein, in the form of lean meat, chicken, eggs, and pulses. At least two servings of fish per week, one of lean fish, the other of fatty fish.
- Milk and dairy products such as cheese and yogurt, which provide the body with lots of calcium, are also valuable sources of protein.
- Lots of fiber: starchy foods made from cereals, like the foods mentioned above, provide a lot of fiber. Fruits, vegetables, and pulses (peas, beans, and lentils) are also sources of fiber.
- Fibers from other plants, in sufficient quantity. Cereal fiber, like other fibers, can help fight constipation, which after birth can be a very painful problem.
What should you drink while breastfeeding
We should all drink at least 6 to 8 glasses of fluids a day. Nursing mothers have greater needs: around 10 to 12 glasses are recommended.
Having a drink when breastfeeding can be a good idea. Water, milk, or fruit juices without added sugar are all recommended drinks. Furthermore, when you drink a lot, the fibers you eat work more effectively against constipation.
Vitamins and iron supplements during breastfeeding?
While breastfeeding, it is advisable to take a vitamin D supplement every day. Ten micrograms are the suggested daily dosage.
Nutrition while breastfeeding for nursing mothers
If you were taking an iron supplement during pregnancy, you should consult a health care professional to find out if you should continue while breastfeeding. If you include iron-rich foods such as lean meats and pulses in your diet, you may be able to do without supplements.
Foods to avoid during breastfeeding
If your baby is uncomfortable with certain foods you have eaten, it is worth learning your diet nutrition while breastfeeding for nursing mothers and eliminating whatever that seems to be related to the newborn baby’s health problems.
Broccoli, cabbage, onions, and Brussels sprouts are some of the risky foods to watch out for; they can be responsible for flatulence in adults, and sometimes colic for breastfed babies.
Another example: many mothers consider spicy or spicy dishes to be upsetting to their babies. Others, on the other hand, do not notice a negative effect after eating these dishes. Oily fish is an excellent source of omega 3 fatty acids.
However, they must be limited to two servings a week. Fresh tuna, mackerel, sardines, and trout are considered fatty. Canned tuna does not fall into this category and therefore does not count as one serving of fatty fish.
If you drink alcohol or coffee, try to do it only occasionally. Caffeinated drinks affect the baby and can prevent him from sleeping. Caffeine is found naturally in certain foods and drinks, such as coffee, tea, and chocolate. It is also found as an additive to certain cold drinks or energy drinks, as well as in certain cold or flu medications; always consult the labels.
Can we diet while breastfeeding?
The good news is that the excess fat accumulated during pregnancy will be used for lactation; breastfeeding will, therefore, help you regain your figure more quickly.
It is not recommended that you go on a diet while breastfeeding, as your body needs more calories than usual to offset your energy expenditure and produce enough milk.
Despite everything, it is possible to lose weight during breastfeeding simply by following a healthy and balanced diet, nutrition while breastfeeding for nursing mothers, exercising a little regularly, and giving up refined sugar and alcohol.