Nutrition during the first months of breastfeeding

A mother's nutrition during breastfeeding is very important not only for the health of her baby, but also for the restoration of physical fitness after childbirth. It is very important that the child receives all the nutrients with breast milk that would not cause discomfort in the tummy and would not cause allergic reactions. Therefore, mothers should know what they should eat for this and in what quantities.

General rules for a mother's nutrition during breastfeeding

Many new mothers wonder how breastfeeding will affect their diet, since the quality of milk depends on the food. Some mothers are so prone to taboos and obligations regarding their diet when breastfeeding that breastfeeding may seem too difficult to tolerate for very long. Unfortunately, in most cases there is no real reason for these rules to exist. Breastfeeding is a normal stage of a woman’s reproductive life, where, as in all other stages of her life, her diet should be healthy, balanced and adequate, taking into account any specific medical conditions. In our daily lives, most of us have eating habits that are not “perfect”, but still good enough to provide sufficient nutrition. A woman who is not strict about her diet can successfully breastfeed. However, it is important to keep in mind that good nutrition helps the mother maintain her health.

One of the important properties of breast milk is that it can fully provide the baby with calories and all the necessary nutrients, even if the diet of the nursing mother is not good enough. However, if the diet of a young mother is low in calories, or prefers one food group to the exclusion of others, this can affect the quality and quantity of your milk.

Therefore, the main thing to remember is not to starve, especially with the goal of losing weight after pregnancy. After all, the main thing for a mother now is the health of her child, and physical fitness will be restored gradually through proper nutrition, and not by starvation. When a mother does not receive the necessary nutrients from food that she needs, her body relies on its reserves, which can eventually be depleted. In addition, a mother needs energy and strength to care for a newborn.

There are several principles of proper nutrition for a nursing mother - sufficient calories, balance, richness in vitamins and nutrients, absence of harmful and allergenic products. But it is necessary to take into account that although there are main principles, the approach to nutrition is individual, since some children tolerate some products well, and others - not so well. A varied diet is one that includes an assortment of different food groups, without excluding any specific product. But even in the case of specific allergies or food intolerances, a diet that includes different types of food and varies from meal to meal, from day to day and from season to season will help reduce reactions that may occur with repeated consumption of large quantities of a certain product.

Many breastfeeding moms feel hungry almost all the time, which makes sense since your body is working around the clock to make your milk complete and nutritious. There is no one-size-fits-all answer to the exact calorie intake every breastfeeding mom should have. The exact amount of calories depends on a number of factors, such as your weight, how much physical activity you get each day, how fast and efficient your metabolism is, and how often you breastfeed. But in general, moms who breastfeed regularly need between 2,000 and 2,500 calories per day. A mom who is less active, has higher fat stores, or eats a higher calorie diet may need fewer calories than a mom who is more active, has less fat stores, and eats more processed foods. Instead of counting calories, use your hunger as a guide to how much you need to eat.

Can a nursing mother eat at night? A newborn eats the same during the day and at night, so the mother's hunger at night after feeding is the same as during the day. Therefore, the mother can and even should eat at night to ensure normal lactation. Another issue is the mother's weight, which can increase because of this. In this case, the mother should give preference to light foods - kefir, cottage cheese, light soup, which will add energy and do not tend to be deposited as excess weight. Sometimes it is simply impossible to fall asleep after night feeding due to hunger. This is, of course, understandable, because after feeding the child, the mother loses a lot of calories. In this case, you cannot starve, and regular exercise will help in losing excess weight. A low-calorie diet in the first few months can reduce the amount of milk produced and the child may be undernourished.

Balance is one of the main criteria not only for the health of the child, but also for the normalization of the mother's physical fitness. Eating the right combination of proteins, carbohydrates and fats helps to absorb the amount of substances that your body and the child's body need. Complex carbohydrates, such as whole grains and cereals, some vegetables, not only provide calories, but they provide longer-lasting energy.

Some ingredients in breast milk are present in constant proportions in all breastfeeding mothers. Others may vary depending on the mother’s diet. We know, for example, that the type of fat in the mother’s diet is closely related to the type of fat in the mother’s milk, although the calorie content of breast milk is fairly stable. So when it comes to choosing fats, it’s important to choose mono- and polyunsaturated fats. Foods rich in these “healthy fats” include olive oil and fatty fish (like salmon), avocados, olives, nuts, and seeds. It’s also important to limit saturated fats, which are easily digested and considered unhealthy. They’re found in fatty meats, tropical oils (like palm kernel and coconut), butter, and lard. Getting too much of these unhealthy fats from your diet can change the fat composition of your breast milk, which is bad for your baby’s health.

Most nursing mothers can eat a wide variety of foods without any objections from their baby. In fact, the quality of the foods determines the taste of breast milk that the baby feels. Eating your favorite foods gives your baby a "taste" of your diet, and this can help him form his own taste preferences in food in the future. This should be taken into account in your future nutrition.

A fairly common problem is an allergic reaction in the baby to what the mother eats. If so, you may notice a reaction on his skin (rash) and exclude such products.

Even though your diet is rich in vegetables and fruits, which are sources of vitamins, you may want to continue taking the vitamins you took during pregnancy. This is especially true during the time when there are very few fresh, healthy foods outside in the winter or spring. After that, you can switch to a regular multivitamin and mineral supplement or stay on your prenatal vitamin, depending on your individual needs.

You should eat at least three servings of calcium-rich foods (such as milk and other dairy products, canned fish, or calcium-fortified foods such as cereals, juices, soy and rice drinks, and bread) a day. If you don't have these foods in your diet or don't get them in sufficient quantities, you'll need to take calcium supplements. The recommended dose for women before, during, and after pregnancy is 1,000 milligrams.

If you are going to take calcium, be sure to also add vitamin D. This is a vitamin that helps build strong bones and stabilize overall health. Vitamin D also helps your body absorb calcium, and it can reduce the risk of developing diabetes and some autoimmune diseases later in life. But the properties of vitamin D are such that it is not passed on through breast milk, so the mother must provide herself with vitamin D and the child with additional medication.

A healthy diet offers many benefits that go beyond those that directly impact breastfeeding. The entire family, including the baby who will soon be eating with others, reaps the benefits as healthy eating habits are established. Even if a mother's daily diet is lacking certain nutrients, she will still produce milk that will help her baby grow. It's just a matter of knowing the basic nutritional guidelines that a mother can follow to eat foods and monitor her baby's reactions.

Foods a mother needs while breastfeeding

It should be noted that there are practically no "forbidden foods" during breastfeeding, and all dietary recommendations are individual. But there are basic groups of products that should be included in the daily diet. What can and cannot be eaten by a nursing mother? The main criterion is the child's reaction to what the mother eats. And if for some women it is absolutely forbidden to eat cabbage or drink coffee, then for others these products may be acceptable, since the child reacts normally to them.

The smaller the child, the more likely he or she is to have allergic reactions or tummy problems. Therefore, if there are dietary restrictions, they are especially strict in the first months, and then the diet can be expanded.

Proper nutrition for a mother during breastfeeding by month involves the use of products that do not cause problems for the child at this age, although colic or other disorders may have occurred earlier.

The main food groups that must be included in the diet of a nursing mother are the key to proper nutrition and benefits for the child.

Fresh vegetables and fruits (preferably in season) of all kinds, eaten raw or cooked. Choose produce that is in season in your area, such as apples, plums, grapes. Produce that travels long distances often contains more pesticides. Fresh produce tastes better, contains more vitamins, and is less susceptible to oxidation or damage caused by storage in less than ideal conditions. The shorter the time between harvesting and eating the food, the healthier the fruit or vegetable will be. Breastfeeding mothers need vitamins and should eat fresh vegetables or fruits twice a day. Lingonberries and viburnum are berries that have a huge amount of nutritional extracts and antioxidants. These berries are filled with beneficial vitamins and minerals, which can help maintain high energy levels. Grapefruit and other citrus fruits are a great fruit to eat while breastfeeding, as breastfeeding mothers need more vitamin C.

Spinach, arugula, parsley and dill contain vitamin A, which is good for your baby. Green vegetables are also loaded with antioxidants.

Various grains (wheat, rice, corn, barley, millet) preferably whole, in various forms, as whole or broken kernels, as well as semolina and a minimal amount of flour (and products made from them, including bread and pasta).

Folic acid is crucial for your baby’s development in the early stages of pregnancy. But its importance doesn’t stop there. Folic acid is an important nutrient in your breast milk that your baby needs for good health. Whole grain breads and pastas are fortified with folic acid, and they also provide a healthy dose of fiber and iron.

Protein products from animal sources ( dairy products, eggs, meat and fish ) and plant sources (lentils, legumes, soybeans). Nursing mothers need to eat protein and iron, which are important for the structure of red blood cells and the supply of oxygen to cells. Iron is present in meat, legumes, green vegetables, whole grains and some dried fruits.

Omega-3 is an important fatty acid that children need for brain development. You can increase the amount of it in your milk by eating fish 2-3 times a week. The best sources of omega-3 are salmon, bluefish, bass, trout, flounder, and tuna. Avoid squid, shark, and king mackerel. They contain high levels of mercury.

A balanced diet can be achieved by eating a variety of foods from each of these food groups, and by eating individual foods in different forms, such as eating different types of fruits and vegetables or cooking foods differently. Some vitamins and proteins are better absorbed if other vitamins and minerals are also present. For example, iron is better utilized if vitamin C is present in the diet. On the other hand, too much of some foods can be harmful. Large amounts of protein, for example, can cause the body to rid itself of excess vitamins and minerals.

Additives in food should be kept to a minimum. The use of preservatives prolongs the shelf life of food, often simply by masking the natural processes of deterioration. The preservative itself usually does not benefit our health, and the food is less nutritious than if it were fresh anyway. Flavors and colors keep food tasting and smelling good during the time it is processed, packaged, transported, and eaten. Some colors are plant-based and usually do not cause problems. Other colors are derived from animals or are synthetic and can cause hypersensitivity and related problems.

All food must be processed to a minimum degree. Only then will all the nutrients originally present in the food be preserved.

Milk and cheese are an important part of a nursing mother’s diet. In addition to providing protein and B vitamins, these foods are high in phosphorus, and they also load your milk with calcium to ensure normal bone cell synthesis for both mother and baby. So it’s important to eat enough calcium to meet your own needs. Try to include at least three cups of dairy products each day in your diet. Cow’s milk and dairy products are sources of this mineral in this case. There are many other good sources of calcium, including: canned fish such as salmon or mackerel, which contain bones that become soft during processing and are easier to eat, anchovy paste (from whole anchovies) is also high in calcium. Sesame seeds should be chewed well to increase the body’s ability to use the calcium they contain. Tofu or soy cheese, which is often coagulated using a calcium-rich substance, is an important part of a traditional calcium-rich diet. Certain types of seaweed (sea vegetables like wakame), fermented foods (miso) and seasonings including soy sauce can also help enrich breast milk with calcium, as well as many other nutrients that are especially important for a nursing mother. But this does not mean that every mother should necessarily eat all of these foods. One of these foods should be present in the diet several times a week and that will be enough.

Almonds or other types of nuts and dry fruits such as walnuts and dry figs are important to consume in moderation due to their high calorie content. Therefore, such foods should be wisely limited, especially if the child has adverse reactions.

How much should a nursing mother drink? In general, drinking until you feel thirsty is a good rule. Many mothers feel thirsty when they are breastfeeding, especially when the baby is a newborn. Therefore, it is useful to drink a glass of water when you need it during breastfeeding. Drinking beyond your needs is not necessary, as it does not help increase milk supply.

Herbal teas and infusions are a pleasant way for many women to increase their fluid intake. Although many believe that certain herbs can increase milk production, we know that if the baby is not emptying the breast regularly, milk production will not reach its full potential. Excessive amounts of herbal teas can be harmful to both mother and baby, so they should be used in moderation and with caution.

There are no foods you should avoid simply because you are breastfeeding.

The issue of coffee consumption is always considered controversial. Even a small amount of caffeine gets into your breast milk, and it can accumulate and lead to tachycardia in the baby and his restlessness. Most mothers limit their caffeine intake (including coffee, tea, soft drinks, energy drinks, chocolate) to no more than 300 mg per day. But it must be said that it is normal if the mother can drink a morning cup of coffee during breastfeeding, not exceeding the norm once a day. If there is no reaction in the baby, then this can be allowed. The diet of a mother during breastfeeding at 1 month can be more limited, since at this time the functional activity of the intestines of the baby is not yet developed, and problems such as colic, constipation or diarrhea often occur. Therefore, in the first month of life, it is necessary to limit not only caffeine, but also other products, such as broccoli, cabbage, Brussels sprouts, dairy products, chocolate, citrus fruits, garlic or chili peppers - all of them can contribute to digestive disorders. The mother's diet during breastfeeding in the 2nd and 3rd months can be slightly expanded and products that were limited can be introduced. You need to start with a small amount, and if the child does not react, then increase.

Avoid alcohol while breastfeeding, especially in the first month after your baby is born. Alcohol passes quickly into breast milk (within 30-60 minutes, your breast milk has the same alcohol content as your blood). If you are going to enjoy alcoholic beverages, keep in mind that it takes two to three hours for your body to eliminate alcohol. The exact time frame depends on how much you drink. Babies consume less milk for four hours after alcohol enters the milk, thus protecting themselves. Your baby may become drowsy and fall asleep faster after you have a drink. But the harm of drinking alcohol while breastfeeding is undeniable, so alcohol should definitely be eliminated from the diet of a nursing mother.

The mother's diet during breastfeeding is an important factor that affects the quality of breast milk. But it is important to remember that there are no strict restrictions on certain products, and all recommendations are individual. It is usually recommended that a nursing mother eat whenever she wants, in the quantities she likes, and continue to do so if the child does not have a clear reaction to a certain food. After all, not only the baby, but also the mother should enjoy feeding.

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