Nutrition
Nutrition during breastfeeding: balanced and regular
A varied diet rich in vitamins and nutrients is important when breastfeeding. This helps the mother to regain her strength quickly and provides the baby with all the nutrients it needs to grow. Everything the mother eats or drinks can be found in tiny quantities in breast milk. So if you eat a balanced diet on a regular basis, breast milk has the optimum composition for your baby.
What do mothers need when breastfeeding?
When breastfeeding, mothers need more calories and nutrients than usual. In the first 4 months after the birth of the child, an additional 500 to 600 calories a day are allowed to cover the increased requirement. Meals should preferably consist of fresh fruit and vegetables, and two portions of sea fish and lean meat per week are also recommended. Particularly important: the body needs plenty of fluids to produce milk, preferably water and dairy products.
What does a balanced nutrition plan look like during breastfeeding?
It is important to know that maternal nutrition during breastfeeding has a strong influence on the wellbeing of the breastfed child. You should bear this in mind:
What does a balanced nutrition plan look like during breastfeeding? It is important to know that maternal nutrition during breastfeeding strongly influences the well-being of the breastfed child. This is what you should pay attention to:
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Eat regularly
Even if your baby turns your everyday life upside down at the beginning, you should make time for regular meals to ensure you have enough energy.
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Drink a lot
At least 2 liters a day, especially suitable are drinks without calories such as water and unsweetened herbal or fruit tea or generously diluted juice. You should drink a glass of water with every breastfeeding meal.
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Plant-based foods
The table should include plenty of colorful vegetables, salad and fruit, fiber-rich whole grain products and side dishes such as potatoes, pasta and rice.
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High protein diet
You need enough protein to produce milk. Milk, buttermilk, yogurt, cheese, pulses, nuts and wholegrain products are best suited to meet this increased requirement.
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Fish
Eat sea fish twice a week. Once a week, include oily salmon in your diet. Eating fish contributes to the important supply of iodine, among other things.
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Less animal-based food
Low-fat cheese, low-fat meat and low-fat sausage are recommended.
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Few sweets and snacks
Sweet, salty and fatty foods should only be eaten in moderation
What should mothers avoid while breastfeeding?
Little is forbidden during breastfeeding. In general, the more varied your diet, the easier it is to get all the nutrients you need. To prevent allergies to certain foods, you should even eat as varied a diet as possible. This also stimulates your baby's sense of taste. However, if your family is known to have severe allergies, you should discuss this with your pediatrician.
Most mothers can eat anything they want without their child reacting sensitively. If your baby is prone to flatulence or a sore bottom, test whether it helps if you leave out some vegetables such as cabbage, leeks or onions. The same applies to citrus fruits. Foods such as garlic or asparagus are among the foods that change the taste of breast milk.
Your baby may react sensitively and refuse breast milk. In this case, you should avoid it. You should also be careful with large quantities of caffeinated drinks, e.g. cola or energy drinks. Caffeine can make the baby restless and affect the sleep rhythm. However, about 2 to 3 cups of coffee a day won't do any harm. However, it is better to drink coffee after breastfeeding.
Alcohol should still be avoided while breastfeeding. Alcohol passes into breast milk and is harmful to your child's health.
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