Diet during breastfeeding – What should you pay attention to?

Breastfeeding is best for your baby, especially in the first six months of life, until complementary feeding begins. The production and optimal composition of breast milk is influenced by the mother’s lifestyle and eating habits, since the nutrients of the food she eats are excreted in the breast milk. In our previous article, we already touched on the topic and gave tips for milk stimulation, but this time we will go over the topic of diet during breastfeeding in more detail. Which foods are recommended to eat and which should be avoided, so that this period is as balanced as possible for both the baby and the mother in terms of nutrition.

What does your body need during breastfeeding?

The mother’s nutritional needs are different during breastfeeding than during pregnancy. On average, your body needs a similar amount of fluid and 20-25% more energy to produce 850 ml of breast milk per day . Another 20% more energy is needed to turn food into breast milk. The body can cover this from the 2-4 kilograms of fat stored during pregnancy. It is recommended to consume approximately 500 kcal more energy from food than before pregnancy.

The mother’s diet has less influence on the main components of breast milk, such as protein, milk sugar, fat and calcium, but if her diet is deficient in these components, she will withdraw them from her own body. However, the quality of the water-soluble vitamins and fatty acids in breast milk is greatly influenced by the mother’s diet. It is also recommended to take in more protein, at first 20, then 15 grams of extra protein per day.

What vitamins and minerals do you need while breastfeeding?

A balanced diet is not necessarily sufficient, in the same way as during pregnancy and breastfeeding, it is also worth supplementing the most necessary vitamins and minerals in the form of dietary supplements. The needs of most of them can increase by 30-100% . These include vitamins A, D, B1, B6, B12, C, folic acid, calcium, magnesium, zinc, iodine, fluorine, phosphorus. It is even possible to continue taking the pregnancy vitamins , which ensures that the mother and the baby get the right amount of vitamins A, D, E, and B.

The calcium content of breast milk is high, and its absorption increases in the mother’s body during breastfeeding, so an intake of 1200 mg of calcium is recommended. The body’s need for iron is roughly the same as before pregnancy (about 20 mg of elemental iron), but the need for vitamin K may increase.

According to research, it can be useful for mothers to take probiotics in the form of food supplements , as the beneficial bacteria in breast milk are Lactobacillus strains, in addition to helping the baby’s digestion and the development of the intestinal tract, they prevent the proliferation of pathogens and provide protection against infections.

Several clinical studies are also underway regarding the importance of Omega-3 fatty acids . These can be found in sea fish, linseed oil, fish oil and can support the development of the baby’s brain, nervous system, eyes and immune system, but they are also assumed to have a beneficial effect in preventing allergies.

Iodine is also attributed an important role in the growth and brain development of the baby. If necessary, 150 mcg of iodine per day can also be taken during pregnancy and breastfeeding.

11 important aspects for the composition of the diet during breastfeeding

Regular meal

Don’t skip a main meal either, 4-5 balanced meals a day are recommended. Many people skip the morning meal, but during breastfeeding it is worth including it, even in the form of a small portion of nutritious porridge or milkshake.

A balanced ratio of raw materials

In terms of raw materials during meals, vegetables and cereals, vegetables and fruits rich in complex carbohydrates and fibers should play the main role, which should be supplemented with lean meats, fish, dairy products, as well as legumes, eggs, and oil seeds in smaller quantities.

Protein intake

It is recommended to eat meat and meat products 1-2 times a day, preferably poultry meat (with the fat and skin removed), but fish, such as salmon, cod or tuna, are also an excellent source of protein. Legumes, oilseeds, soy are good plant protein sources. You can also support your protein intake with a protein shake: the best choice is a complete vegetable protein powder that does not contain any artificial ingredients.

Fluid intake

Pay attention to the adequate daily fluid intake, which should be replaced primarily with pure water, mineral water, caffeine-free teas or fruit juice with a high fruit content and low sugar content. Carbonated soft drinks should be avoided as they can cause bloating in the baby.

Salt consumption

Reduce your salt intake, try to avoid eating foods with a high salt content, and salt them afterwards, as well as primarily use iodized salt.

Fruits and vegetables that can be eaten while breastfeeding

If possible, choose seasonal vegetables and fruits: you can eat them fresh, or even in the form of mireli, compote, pickles, in an amount of about 500 grams per day. Eating fruits also helps with daily fluid intake. One of the most nutritious fruits is the banana, it also contains a large amount of fiber and antioxidants, making it an excellent source of energy. Peaches are also a great solution, as they contain phytoestrogens, thereby influencing the regulation of milk-producing hormones. Blueberries, apples, avocados, grapes, plums and melons are also recommended fruits during breastfeeding. Regular consumption of pumpkin, potatoes, beets, beets, lettuce, celery, zucchini, and spinach is recommended among vegetables.

Breads

Try to include breads and bran bread made from whole grains, enriched with seeds, in your meals, which have a higher dietary fiber and vitamin content. You can spread nutrient-rich vegetable creams on the bread, but butter and butter cream are also allowed less often.

Oils

It is recommended to use vegetable oils for cooking and baking, for example olive oil, rapeseed oil, coconut oil, but it is worth avoiding or at least doing it less often.

Sweets

It is not recommended to eat desserts with a high sugar and fat content more than 1-2 times a week. If you still want it, choose dishes low in fat and sugar, which contain more nutrients, for example in the form of fruit or muesli bars and oatmeal cookies.

Seasoning

The flavors of the spices also enter the breast milk, so it is worth handling them carefully. In general, spices with a more characteristic flavor can cause problems, such as garlic, pepper, strong paprika, and cinnamon. Certain spices can also affect milk production, consuming too much parsley, mint and sage can reduce the amount of breast milk. In rare cases, menthol toothpaste and candy also cause problems.

Dairy products

The consumption of dairy products is allowed, mainly in the form of cheeses, yogurts and kefir. Drinking milk does not cause any problems in most cases, but more sensitive babies may experience allergic reactions in the form of stomachaches and skin rashes. In such a case, it is worth reducing or even abandoning milk consumption.