Nutrition In Nursing Mothers

It is important to emphasize that food is not intended to increase lactation. Stimulation of lactation is carried out to the greatest extent by suckling the infant and additional pumping afterwards.

The purpose of the diet for breastfeeding mothers is to improve the quality of breast milk so that it is complete, containing all the necessary nutrients. When the levels of essential vitamins and minerals are low, they are primarily transferred to breast milk and there is a deficiency in the mother's body.
Therefore, complete nutrition during breastfeeding is extremely important.

Some mothers refuse to breastfeed because they have heard that they will have to give up favorite foods such as chocolate, coffee and more. Such a view is unacceptable. There is no evidence that it is harmful for the baby if the mother drinks one coffee a day or 2-3 bars of chocolate. Understandably, cigarettes and alcohol are completely excluded.

The breastfeeding mother can eat all the foods she is used to. There is no reason to worry that if he eats prunes, the baby will have a disorder. It is true that sometimes the baby's stomach does not tolerate certain foods that the mother has consumed. Of course, if this happens several times, she can give them up.

Eat a varied and complete diet. It is mandatory to have large amounts of calcium in breast milk , necessary for rapid bone growth. If the mother does not get enough calcium, it will be extracted from her bones. It is a misconception that calcium is extracted from the mother's teeth and breastfeeding necessarily means caries. To get the necessary calcium, consume milk and dairy products, sesame tahini (a rich source of calcium), almonds, figs, green leafy vegetables.

Eat lots of fruits and vegetables every day. Intake of fresh fruits and vegetables should be at least 5-6 times a day. To get the necessary amount of vitamin C, twice a day fruits and vegetables should be raw and include tomatoes, cabbage, peppers, strawberries, raspberries, rose hips, blueberries, etc. Avoid citrus fruits. They may be the cause of colic in the baby. As, of course, this is not a universal rule for everyone. You will get vitamin A from carrots, tomatoes, nettles, potatoes. In addition to fresh, fruits and vegetables can be canned, frozen or dried.

Meat - at least one large portion, preferably two, for the day. Red meat is a rich source of iron and arachidonic acid. The latter is important for the development of the brain, eyes and nervous system. The liver is especially useful and should be included in the menu from time to time, but do not overdo it.

Fish . Recent studies claim that not a lot of fish should be consumed during breastfeeding and pregnancy due to the content of heavy metals and water pollution. But fish is a rich source of omega fatty acids. They support the development of the brain, vision, motor skills, good heart function. Prefer oilier fish - mackerel, sardines, tuna, salmon. They are rich in polyunsaturated fatty acids.

Eggs . Eat at least 4-5 eggs a week if you do not have a family history of heart disease.

Pasta and bread. Choose wholemeal pasta three times a day. They are a rich source of B vitamins.

Fluids . To have enough milk, drink plenty of fluids - mostly water. Juices are also beneficial, but are an additional source of carbohydrates that can cause weight gain. You will need at least 2 liters of water every day. Always keep a large bottle of water close to you while breastfeeding. An indication that you are not drinking enough fluids is if your urine looks very dark or has a strong odor. Milk is also a good option to get the right amount of fluids.

Alcohol and caffeine . Avoid alcohol while breastfeeding. It takes about 3 hours. of a glass of alcohol to leave your body. If you want to consume alcohol you can express breast milk in advance. 
Control your caffeine intake, large amounts can excite the baby. The same goes for chocolate. This does not mean excluding them completely from your menu.
 

Beans and legumes . Despite the rich content of vitamins, limit the intake of beans, lentils, etc. They can cause colic in the baby.