Nutrition
Diet during breastfeeding: Balanced and regular
During breastfeeding, a varied diet rich in vitamins and nutrients is important. This helps the mother to regain her strength quickly and provides the baby with all the nutrients it needs to grow. Everything that the mother eats or drinks is found in minute quantities in the breast milk. So if you regularly eat a balanced diet, breast milk has the optimal composition for your offspring.
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What do mothers need during breastfeeding?
When breastfeeding, mothers need more calories and nutrients than usual. In the first 4 months after the birth of the child, it may be an additional 500 to 600 calories a day to meet the increased demand. Meals should preferably consist of fresh fruit and vegetables, and two portions of sea fish and lean meat per week are also recommended. Especially important: The body needs plenty of fluids to produce milk, preferably water and dairy products.
Wie sieht ein ausgewogener Ernährungsplan in der Stillzeit aus?
Wichtig zu wissen ist, dass die mütterliche Ernährung in der Stillzeit das Wohlergehen des gestillten Kindes stark beeinflusst. Das sollten Sie beachten:
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 the infant initially turns everyday life upside down, you should make time for regular meals to ensure an adequate supply of energy.
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Drink a lot
At least 2 liters daily, 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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Vegetable food
Include plenty of colorful vegetables, salad and fruit on the table, fiber-rich whole grains, and side dishes such as potatoes, pasta and rice.
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High protein diet
You need sufficient protein for milk production. To meet this increased need, milk, buttermilk, yogurt, cheese, legumes, nuts and whole grain products are best.
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Fish
Eat sea fish twice a week with pleasure. Fatty salmon should be on the menu once a week. Eating fish contributes to the important supply of iodine, among other things.
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Few animal foods
Low-fat cheese, low-fat meat and low-fat sausage are recommended.
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Few sweets and snacks
You should eat sweets, salty and fatty foods only in moderation.
What should mothers avoid during breastfeeding?
Little is forbidden during the breastfeeding period. 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 as possible. At the same time, this promotes your baby's sense of taste. However, if severe allergies are known in your family, you should discuss this with the pediatrician.
By the way, 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 to leave out some vegetables such as cabbage, leeks or onions. The same goes for citrus fruits. Foods such as garlic or asparagus are among those that change the taste of breast milk.
It can happen that your baby reacts sensitively and refuses breast milk. Then you should rather do without it. Caution is also required with caffeine-containing drinks in larger quantities, for example, in cola or energy drinks. Caffeine can make the baby restless and affect sleep patterns. However, about 2 to 3 cups of coffee a day will not do any harm. Drink the coffee, however, better only after breastfeeding.
Alcohol you should continue to avoid during breastfeeding. Alcohol passes into breast milk and is harmful to the health of the child.
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