Breastfeeding women do not need a particular nutrition plan. However, you should know what to eat during Breastfeeding? Or a diet while Breastfeeding.
When breastfeeding, mothers do not need to have perfect nutrition. However, they must choose healthy foods and eat a balanced diet to restore their nutritional reserves after childbirth and thus avoid exhaustion. They can also eat foods that were not recommended during pregnancy.
What to eat During Breastfeeding?
A fresh, colorful menu provides an optimal mix of nutrients for the mother, which reaches the child through the milk. The ideal blend consists of plenty of vegetables and fruits, whole grains, a piece of meat now and then and fish at least once a week – both of which provide valuable proteins. It is good to pay attention to regional and seasonal origins as well as organic seals when shopping.
A Diet while Breastfeeding
Your body needs extra calories to produce milk. Part of these calories comes from the reserves you have accumulated during pregnancy. Your diet supplies the other Part. So, to provide sufficient milk, you have to eat when you want.
Some mothers even say they have more appetite while breastfeeding. It’s healthy, and they should not worry or limit the amount of food they eat. When they respect their taste, most breastfeeding mothers lose weight gradually within six months of giving birth. After that, their weight stabilizes.
Here are some useful tips to guide you What to eat During Breastfeeding? Diet while Breastfeeding:
- To be sure you eat all the nutrients essential for your health and that of your baby, consult the Food Guide.
- In addition to your three daily meals, grab some healthy, nutritious snacks, such as fruits, vegetables, muffins, whole grain bread, cheese, yogurt.
- If you eat well, you don’t need to take vitamin and mineral supplements. However, if you are a vegetarian and do not consume any animal products, it is recommended to take a vitamin B12 supplement.
- Listen to your thirst. If your urine is dark, this may be a sign that you are not consuming enough water. Be aware, however, that drinking a large amount of fluid will not increase the amount of milk you produce. Also, the belief that you have to drink milk to make milk is false.
How much should a nursing mother eat During Breastfeeding?
With the mother’s milk, the mother passes on energy and nutrients to the child. She has to eat more than a woman who is not breastfeeding. You should know what to eat during Breastfeeding? Diet while Breastfeeding. This additional requirement is even higher than during pregnancy. However, the other needs should not be covered by chocolate bars and cakes, but by a balanced mixed diet.
You should eat a lot of vegetables, potatoes, whole grains and fruit and some fish, meat, eggs, milk products, fats, and oils. If a breastfeeding mother eats a balanced diet and is economical with sweet and high-fat foods, she will lose weight slowly when she eats after appetite.
The average weight loss after birth is 0.5-1 kg per month. The more a woman has gained weight during pregnancy, the more she tends to lose weight after giving birth. Beyond this weight loss, a diet while breastfeeding is not recommended. Fat-soluble pollutants are released from the adipose tissue when you lose weight, and the amount of contaminants in breast milk increases. An intensive restriction of calorie intake (<1500 kcal/day) also reduces the amount of milk.
Does a breastfeeding mother need to drink more?
Breastfeeding also increases the need for water, and the mother’s thirst rises automatically. On average, babies drink 0.8 l of milk a day – this additional fluid requirement must, of course, be met by drinking more. But it makes no sense to force drinking beyond natural desires.
On the other hand, if fluid intake is restricted, the amount of urine is concentrated, but the amount of milk remains constant. Therefore, the nursing mother should drink after thirst. Tap or mineral water is best for this, pure or mixed with some fruit juice as required. Lemonades or even alcoholic beverages are, of course, not suitable for quenching thirst. Women who are breastfeeding sometimes need something to drink at night – put water in your bed.
Does the Mother’s Diet influence the Quality of Breast milk?
The elemental composition of breast milk is independent of the mother’s diet. It means that the mother can continue to feed as before during Breastfeeding and can assume that her baby is well looked after. The content of certain nutrients, such as vitamins and fatty acids, depends on the mother’s diet. Long-chain, polyunsaturated fatty acids are essential for optimal brain development in the baby.
Therefore, breastfeeding women are advised to include in their diet high-fat sea fish (salmon, herring or mackerel 2-3 times a week if possible) and valuable vegetable oils (eg, rapeseed, olive, and linseed oil). There is also evidence that eating fish regularly during pregnancy and lactation reduces the risk of the child developing atopic diseases such as neurodermatitis or hay fever.
Fruit and hot spices: cause of sore bottom?
Avoid breastfeeding citrus fruits, chili, etc. from the start. Try in small quantities how your child reacts to fruit acids or spicy foods. Some babies get a sore bottom, but many tolerate such foods wonderfully. If there is any suspicion, you can leave out certain types of fruit or spices for a few days and observe whether there is an effect on a baby’s skin.
Legumes, cabbage, onions, and garlic: do they bloat the baby?
Babies do not get flatulence just because the mother likes to eat lentil soup or kale. “If the mother can tolerate such food, the child will too,” said the lactation consultant. By the way: carbonic acid from the mineral water does not get into breast milk, this is an old wives’ tale. Are you a garlic fan? Don’t worry, the child will still accept breast milk: “A baby knows the flavors from the amniotic fluid. Later it recognizes them in the milk.
Raw meat and raw milk cheese allowed again
Still, taboo in pregnancy, tartar, or raw milk Camembert is generally allowed back for breastfeeding women.
Sea Fish Protects Against Allergies
Breastfeeding itself reduces the baby’s risk of developing allergies. According to current guidelines on allergy prevention, eating high-fat fish during pregnancy and lactation also appears to reduce the risk of atopic diseases such as asthma, hay fever, and dermatitis in children. But sea fish, in particular, are often contaminated because chemicals get into the sea and accumulate in the fish’s body. “Pay attention to the organic origin and only eat fish once a week.
In sporadic cases, the infant may be allergic to cow’s milk in the mother’s diet. That manifests itself differently, for example, with dermatitis. Caution: Do not change your food on your own, but clarify with the doctor beforehand.
Your child is Eating Too!
Always remember: The healthier you eat, the better your baby will have cared. Because through breast milk, you pass on all vital vitamins, minerals, and trace elements to your little one.
Try to eat a balanced and wholesome diet – with lots of fresh fruits and vegetables, nuts, dairy products, and occasionally fish, meat, and eggs. Carbohydrates form the broad basis of nutrition.
You should be careful with wholegrain products, cabbage, onions, and garlic in the beginning, however, because these foods can cause your child to be bloated.
Drinks: Coffee and black tea in moderation
Your beloved morning coffee does not have to resist Breastfeeding. “However, caffeine can cause restlessness in children,” says pharmacist Bark, because the substance is excreted in breast milk. Her tip: “Stop drinking coffee or other caffeinated drinks in the afternoon or the evening so that you can relax at night.” The German Nutrition Society recommends that nursing mothers not consume more than three cups a day. That’s equivalent to 300 milligrams of caffeine.
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