How To Feed A Breastfeeding Woman

Your treasure has already come to light and breastfeeding has become an integral part of your daily life. Breastfeeding women often have questions about what can be eaten during this period, what can not, how food will affect the health and mood of the child.

The first and basic rule : this process should create positive emotions in both mother and baby. Therefore, you should not give up foods that you love and give you pleasure just because you are breastfeeding.

Milk production very often depends on the inner state of the woman. The composition of breast milk changes depending on what the mother eats, but in any case it remains the best for the child. If a certain balanced diet is followed, the properties of milk will undoubtedly improve significantly.

Doctors recommend that women consume 300-500 kcal more during pregnancy than with a regular diet. The same goes for the breastfeeding period. For most breastfeeding mothers, this is 2000-2200 kcal, but the amount can vary from 1700 to 2700 kcal, depending on the height and weight of the woman. These figures are calculated on the basis of the milk consumed by the baby.

There are nutritional standards that it is good for breastfeeding mothers to adhere to in order for their milk to be of good quality and quantity enough. If the menu does not meet certain requirements, it will affect the condition of the child.

What to eat when breastfeeding?

You do not need to eat any special or different foods while breastfeeding. However, you should try to follow a healthy and balanced diet that includes:

• starchy foods such as bread and rice (choose whole grains with more fiber);
• fruits and vegetables in abundance;
• lean meats, eggs and legumes rich in protein - you can include at least two servings of fish a week, including more fatty species such as salmon;
• Calcium - an important mineral necessary for the formation of bone tissue and involved in many processes occurring in the body. The recommended amount of the element for nursing mothers is about 1600 mg. This means that 2-4 servings of dairy products should be taken daily. Among the foods rich in calcium are: yogurt, milk, cheese, broccoli, oranges, almonds, fatty fish;
• vitamins - especially important for the growth and development of the child is vitamin D. Breastfeeding women should try to eat more fish, eggs, dairy products to get it. Vitamin D, magnesium and zinc improve the absorption of calcium and are an important addition to the diet of nursing mothers, so they should not forget about whole grains (especially seeds and bran) and leafy vegetables (such as lettuce and spinach).

What should you not eat when breastfeeding?

Most mothers avoid a particular type of food for no apparent reason, simply because they have heard that it can adversely affect the baby. These women receive information from non-specialists and have no scientific basis for the dietary restrictions they impose.

Without a scientific basis, popular myths about the mother's diet during breastfeeding can become barriers to breastfeeding and lead to unnecessary dietary restrictions for breastfeeding mothers.

It is important to know that you can eat almost anything in moderation while breastfeeding!

Often limited foods are: spicy, raw, cold, fatty, some fruits and vegetables, dairy products and caffeine. The reasons for this are that:

• Spicy foods can cause colic or skin rashes - Many mothers are told to avoid spicy foods because these foods are thought to cause colic, gas, diarrhea and rashes in the baby. It is believed that the strong aroma of garlic can change the taste and smell of breast milk, but this is usually not a problem for babies. They rarely respond to food that mothers eat, and the few foods that have been observed to cause reactions differ in infants, so it is not reasonable to recommend that all breastfeeding mothers avoid certain foods;
• raw foods can cause food poisoning or parasite infection - the usual raw foods are fish, oysters, unpasteurized milk. They can be a source of infection, and some fish also contain significant amounts of mercury. Consumption of raw foods by nursing mothers is not a serious problem for infants, although there is a risk of food poisoning in the mother. In general, food poisoning in the mother does not lead to infection in the baby, except in rare cases of septicemia (then the bacteria can reach breast milk). But even with severe septicemia, it is not necessary to stop breastfeeding if the mother is being treated with appropriate antibiotics;

• cold foods can cause diarrhea;
• fatty foods - to reduce milk production because they can lead to blockage of the milk ducts;
• peaches and kiwis can cause allergies;
• broccoli - colic and gas - mothers are usually warned to avoid "gas-forming foods" such as cabbage, cauliflower and broccoli. Their consumption can cause gas in the mother's intestines, but these gases and fiber do not pass into breast milk. Similarly, acidic foods such as citrus fruits, pineapple and tomatoes do not affect breast milk, as these foods do not change the pH of breast plasma;

• pumpkin can reduce milk production;
• cow's milk - can cause allergies.

The most common restricted food groups during breastfeeding

While milk provides good nutrients, its consumption is sometimes discouraged due to concerns about protein allergy. Allergy to cow's milk protein occurs in both exclusively breastfed and formula-fed infants (although the incidence of allergies is lower in exclusively breastfed infants than in formula-fed infants).

Some infants react to the protein in cow's milk, which causes symptoms such as:

• bloating;
• itchy skin and rash;
• swollen eyes, face or lips;
• wheezing or coughing;
• stool changes - diarrhea, constipation;
• vomiting or reflux;
• poor appetite;
• eczema;
• low weight gain.

If an allergy to cow's milk protein is suspected, diagnostic elimination of dairy products should be started for a limited period of time. In case of rashes or breathing problems after breastfeeding it is necessary to seek medical help.

When the mother's restrictive diet leads to significant benefits, it is best to continue it. However, during this diet, the breastfeeding woman should receive enough calcium (1000 mg / day).

If the child is diagnosed with a milk allergy, consult a nutritionist to advise you on how to remove these products from your menu completely.

You will find additional information in the topic: "Breastfeeding a baby with an allergy to cow's milk protein".

In infants who have a family history of allergies, exclusive breastfeeding in combination with restricted maternal nutrition may be beneficial. However, evidence to suggest that avoiding certain products during breastfeeding reduces the development of allergies is insufficient. When imposing restricted nutrition, the issue of maternal malnutrition is more serious. Therefore, the recommendation of all breastfeeding mothers to avoid specific foods to protect their children from allergic diseases is an unnecessary precaution.

This group includes beans, lentils, broccoli, cabbage, cauliflower, Brussels sprouts and others. There is little evidence that consuming these foods during breastfeeding causes colic in the baby. Yes, these foods can cause bloating and gas in the mother as they ferment in the gut, but this cannot pass into the baby's body through the milk. Colic can be due to other things, such as improper breastfeeding or too fast sucking, in which the baby takes in a lot of air or other allergens that may be present in the food.

Some mothers are worried about eating eggs, peanuts and other nuts, but again there is no real evidence that this can trigger an allergy in the child. So, as long as you yourself are not allergic to peanuts, you can eat them as part of a balanced diet.

Fish is an exceptional source of protein and omega-3 fatty acids. But due to the high pollution of the seas and the accumulation of mercury in some species (shark, swordfish, king mackerel, tailfish), it is desirable that they are not consumed during lactation. But there are other species that are safer - salmon, tilapia, cod, trout. It is good to be careful with the consumption of seafood, as they are a greater allergen.

The diet of nursing mothers should include adequate polyunsaturated fatty acids and very low levels (ie less than 1%) of trans fatty acids. The amount of fat in breast milk changes during each meal and throughout the day. The mother's diet can affect the composition of fatty acids, but does not change the total milk fat content. Docosahexaenoic acid (DHA) is critical for visual acuity and neural development. Its intake through consumption of fish and seafood increases its level in breast milk.

Unlike the benefits of omega-3 fatty acids, trans fatty acids in breast milk can adversely affect the growth and development of babies. High levels of such acids are constantly associated with lower levels of omega-3 acids. The most common foods containing trans fatty acids are: snacks, fast food and margarine. The World Health Organization recommends limiting trans fats to less than 1% of your total daily caloric intake.

Caffeine can be taken in moderation during pregnancy and breastfeeding! About 300 mg of caffeine per day is permissible (this is about two or three cups of coffee and more cups of tea depending on its type). A cup of coffee, tea or other caffeinated beverage immediately after breastfeeding is the safest option to stick to. Consuming more than this amount of caffeine may not harm the baby, but it can also cause some discomfort (due to the fact that his digestive system is still immature and he cannot process caffeine as quickly and easily as adults). Therefore, if your baby looks nervous and finds it difficult to fall asleep, try to avoid caffeinated beverages.

More on the topic in: "Breastfeeding and coffee - does caffeine affect the baby".

Chocolate contains a substance called theobromine, which has the effect of caffeine. However, theobromine is not a problem for breastfed babies unless the mother is drinking large amounts of chocolate.

Can't overcome your love for hot sauce? Most babies may not have a problem with this, but if you notice that your baby has gas or colic and diarrhea every time you eat spicy foods, it's a good idea to start limiting yourself. There are many nations whose menu often includes spicy foods and those with strong aromas (such as garlic, onions), but there is no evidence that their babies have gas or other feeding problems for their mothers. It is clear that some of the strong aromas of food can pass into breast milk, but this does not mean that it will cause problems. In fact, one study found that babies were breastfed better after the mother ate garlic.

Yes, breastfeeding mothers can safely eat honey. This is important to note, as many mothers know that babies under the age of 1 should not be given honey, corn syrup or even maple syrup because of the risk of botulism.

The difference is that babies do not have enough stomach acidity to deal with botulinum toxins. But because mothers have it, they can kill the bacteria that cause botulism and there is no risk of them being passed on to the baby through breast milk.

Most mothers eat citrus fruits without any problems while breastfeeding. In fact, they are very useful as a snack or as part of a meal because they are full of vitamin C.

You may have heard that the acid in citrus fruits can upset a baby's stomach, but most children don't actually have a problem after their mothers have eaten citrus fruits. Of course, you still need to monitor your baby's reactions, and if he is restless or has symptoms (such as diarrhea), try to eliminate these fruits from your diet for a while to see if this will solve the problem. But be sure to get plenty of vitamin C from other sources, such as dark, leafy vegetables or strawberries.

Sometimes a person wants to eat something in a hurry. In such cases, breastfeeding women should choose the most harmless options, which are good to always have on hand. For example:

• normal or low-fat cheese;
• rye diet rusks;
• low-fat cottage cheese;
• fresh or frozen fruit (and berries);
• fruit salad seasoned with yogurt;
• hard boiled egg;
• fruit milkshakes;
• raw or cooked vegetables.

Do you need to drink a lot of water when breastfeeding?

Many mothers believe that drinking plenty of fluids is beneficial for increasing breast milk production. However, fluid intake during lactation does not affect the volume of breast milk. Drink when you are thirsty is the best guide to how much fluid a breastfeeding mother should drink. You need to drink enough to quench your thirst. Drinking more water will not affect milk production. However, keep in mind that during breastfeeding, the body releases the hormone oxytocin, which makes you thirsty. So, always have a glass of water nearby when breastfeeding.

If you are worried that you are not drinking enough fluids, you can find out the color of your urine. Its pale color indicates that you are drinking a lot of fluids. In cases where the color is dark yellow or the urine smells strong, you need to increase your water intake, as you risk dehydration.

Your body is very good at regulating its reserves so that it can continue to produce enough milk.

Do you need to take extra calories while breastfeeding?

Your body is efficient enough to produce milk. You need to be guided by your appetite and eat when you are hungry. Your body may have accumulated fat deposits during pregnancy and may be used during breastfeeding.

The amount of food to be eaten depends on the weight before pregnancy, the weight gained during pregnancy and the activity.

It is often said that breastfeeding increases appetite. If this is not the case with you, one of the reasons may be that you need emotional support. Women who suffer from postpartum depression sometimes lose their appetite. Therefore, if you do not have an appetite and force yourself to eat, it is good to seek medical help.

Can you lose weight while breastfeeding?

Yes! You can lose weight by gaining weight before pregnancy. The loss of about 500 grams to 1 kg. per week should not affect the quantity and quality of milk you produce.

However, for the care of a newborn, you will need a lot of energy. If you try to lose weight too soon after birth, you may slow down your recovery and feel even more tired. So, try to wait until the postnatal period (the period from birth to the sixth week) has passed before losing weight.

Healthy eating and light exercise will help you get in shape. Don't go for very strict low calorie diets while breastfeeding. You can gradually increase your training six to eight weeks after birth if you feel well.

Can alcohol be combined with breastfeeding?

Alcohol passes through breast milk and is absorbed by the baby. Alcohol consumption can reduce the amount of milk you produce and even affect your baby's development.

You will find more information in the topics: "The effects of smoking, alcohol and drugs during breastfeeding" and "Alcohol and breastfeeding".

Can Herbal Remedies Be Taken While Breastfeeding?

You can drink herbal teas during breastfeeding. They are usually prepared from herbs, which are used almost daily as spices, and also have a stimulating effect on milk production. These are most often dill, chamomile, anise, cumin - they are safe to drink in moderation.

Of course, there are those that have the exact opposite effect and their use is desirable to avoid - mint, parsley, sage, thyme. Their use in large doses can reduce or even stop lactation.

Herbal medicines should also not be taken without consulting a doctor during breastfeeding, as they can also affect milk secretion.

More information can be found in the article: "Taking supplements during breastfeeding".

By following these simple rules, a breastfeeding woman can lay the foundations for health and good mood, both for her child and for herself. Such a diet has a beneficial effect not only on the quality of milk, but also on the appearance of the mother.

Give health to yourself and the most valuable thing in life - children!