Nursing mother’s diet – rules, products, vitamins and minerals. Elimination of products in the diet of a nursing mother

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The diet of a nursing mother is a method of nutrition appropriate for a woman who is breastfeeding her child in a natural way. This diet is quite optional, but it should consist mainly of wholesome and healthy products, while eliminating products that may adversely affect the development and health of the child.

Nursing mother’s diet – what is it about?

The diet of a nursing mother is, above all, a reasonable selection of eaten foods and the products they contain, so as to provide the woman with the right amount of calories and all the necessary nutrients, including vitamins, unsaturated fatty acids and minerals. A properly selected and composed diet affects lactation and food quality, and thus has a real impact on the health and development of a child. The well-being of the nursing mother is also important – it is best that her diet does not cause digestive ailments such as indigestion, heartburn or flatulence, and has a positive effect on the condition of her nerves.

It should also be remembered that many nutrients get into breast milk (similarly to substances contained in medications and stimulants), and thus affect the baby that is fed to it. However, while some flavors from food, spices, or drinks can change the taste of breast milk, research shows that it is unlikely to affect your baby’s feeding time or make her picky eaters.

Also check: Medical benefits of breastfeeding

Nursing mother’s diet – rules

Generally speaking, the principles of a nursing mother’s diet are as follows.

1. Avoid excess strong coffee (about 1 percent of caffeine is transferred into breast milk, and studies show that caffeine metabolism takes significantly longer for infants; drinking caffeinated beverages like coffee has not been shown to be harmful, but it can affect sleep) child), strong black tea and give up alcohol (absolutely, unless the mother expresses food immediately after consumption and does not give it to the child).
2. It is recommended to stop smoking while breastfeeding. The nicotine in cigarettes passes into your baby through breast milk and can cause problems such as making it difficult for your baby to fall asleep and reducing the amount of food you eat, with the result that your baby does not get as much milk as he needs. Secondhand smoke is also harmful to your baby. It can cause lung and breathing problems. Children of smoking mothers die more often than non-smoking children from cot death (SIDS). If the mother smokes, she can breastfeed, but she should smoke as little as possible and not smoke around the baby.
3. It is recommended to avoid highly processed food and fast food.
4. It is recommended to avoid fatty, fried and hard to digest food.
5. It is also recommended to refrain from culinary experiments and include in the diet of products and dishes that have not been eaten so far.

The diet of a nursing mother should be rich in nutrients and easy to digest, and preferably the woman should follow the principle of healthy eating consisting in eating several small meals during the day instead of two or three large meals, between which there is a long break.

Find out more: 10 facts about breastfeeding. A few will surprise you

Nursing mother’s diet – elimination of products

The elimination of certain food products from the nursing mother’s diet, which for years was recommended to avoid, among others, food allergies do not seem to be strongly confirmed by scientific research. Recent publications question the wisdom of using the so-called exclusive diets. Therefore, if you want to exclude the product from your diet, you should always consult a doctor.

Another common misconception is that gas-causing foods, such as cauliflower and cabbage, also make your baby gas. While these foods can actually cause these types of problems, the researchers say compounds that increase gas production do not pass into breast milk.

Nursing mother’s diet – products indicated

The diet of a nursing mother should include products such as: poultry meat – preferably boiled, grilled or baked – sea fish such as tuna, mackerel, cod and halibut. Sea fish, especially fatty fish, are rich in omega-6 and omega-8 unsaturated fatty acids, which have a positive effect on the health of both the mother and the baby who is fed with her milk.

A nursing mother should also include vegetables such as carrots, beetroot, celery, parsley (also parsley) and pumpkin, potatoes, rice and pasta in her diet, preferably from wholemeal flour. Dairy products (preferably with low fat content) are recommended, such as yoghurts and natural kefirs, cream, milk, cheese, cottage cheese. In the diet of a nursing mother there are no restrictions on the amount of vegetables consumed, you can also reach for garlic or broccoli. On the other hand, a variety of fruits should be a supplement, not the basis of the diet.

The diet of a nursing mother should include green and red tea and herbal teas (however, be careful here and read the labels, as not all herbal teas are indicated during lactation). A nursing mother should use olive oil in the kitchen and limit her consumption of butter.

When it comes to sweets, home-made cakes and desserts are the most recommended, they are possibly highly digestible. You can eat pancakes, jelly, pudding, pudding, cheesecake, shortcrust and sponge cake, preferably home-made.

In the first period after childbirth, white bread should be included in the diet of a nursing mother, then dark bread can be added to the diet, and then whole wheat bread. This type of bread, although healthy and providing many valuable nutrients, can cause digestive problems, so it is not recommended in the first days of a nursing mother’s diet.

Also read: The 7 most common health problems associated with breastfeeding

Nursing mother’s diet – vitamins and minerals

Vitamin C – additional vitamin C intake is recommended during breastfeeding. An additional portion of this vitamin is provided by a small glass of orange juice, in addition, important sources of vitamin C are citrus fruits, tomatoes, broccoli, black currants and potatoes. It is good to eat some of these foods every day.

Vitamin A – the need for vitamin A increases during breastfeeding. However, it should be mentioned at this point that most people get all the vitamin A they need from a varied, balanced diet. Vitamin A deficiency is rare and supplementation is generally not needed. Vitamin sources can be foods such as carrots, dark-leaved vegetables, organ meats or eggs.

Vitamin D – Vitamin D is important for bone development and the absorption of calcium and phosphorus by the baby during breastfeeding, and it should be noted that it is usually only present in small amounts in breast milk, especially when sun exposure is limited. Vitamin D deficiency can lead to a disease in children called rickets, and the softening and weakening of bones and in women can lead to postnatal depression. Only a few foods, such as margarine, breakfast cereals, and oily fish, contain vitamin D, although one of the best ways to get it is by exposing your skin to sunlight. Women are advised to consume 10 milligrams of vitamin D daily while breastfeeding.

Vitamin B12 – is an extremely important water-soluble vitamin that is essential for the health of the baby (very important for the developing nervous system of the baby) as well as for the health of the mother during breastfeeding. Many women, especially those who eat primarily plant-based diets, and those who have had gastric bypass surgery, and women who take certain medications (such as acid reflux medications), are already at increased risk of having low vitamin B12 levels. A woman who is in any of these groups or who believes that she is not consuming enough vitamin B12-rich foods such as fish, meat, poultry, and eggs should consider supplementation.

Iron Iron requirements do not increase while breastfeeding, so eating iron-rich foods is usually sufficient. If a pregnant woman has suffered from iron deficiency anemia during pregnancy, supplementation may be indicated. However, if you are unsure, talk to your GP or midwife. The source of iron can be foods such as red meat, poultry, beans or green vegetables.

Iodine – the task of specialists is a breastfeeding woman, you need 290 micrograms of iodine each day. Iodine in breast milk helps your baby’s body to produce thyroid hormones which help to develop bones and nerves. To get iodine into the body, you must eat foods such as fish, bread, cereals and dairy products. You can also consider iodine supplementation (after consulting your doctor first). It’s also a good idea to use iodized salt in your daily kitchen. It is salt with the addition of iodine.

Folic acid – is key to preventing birth defects in early pregnancy, but its effects last throughout infancy to support your baby’s development. Folic acid also has a positive effect on the mother’s heart. Its sources are products such as lettuce, spinach, nuts, tomatoes, eggs and cheese.

Omega-3 fats (DHA) – These fats, naturally found in oily fish and algae, play a vital role in the health of the mother and the fetus. For example, the omega-3 DHA fat is essential for the development of a baby’s nervous system, skin and eyes. What’s more, studies show that babies fed breast milk with high levels of DHA have better vision and neurological development. To supply the mother and baby with DHA, it is recommended to eat fatty fish such as salmon and sardines.

Worth knowing: Breastfeeding and COVID-19. What rules to follow?

Nursing mother’s diet – drinking water

In addition to the fact that a woman has a greater appetite than usual when breastfeeding, she may also experience increased thirst. When the baby grasps the breast, the levels of oxytocin rise and the milk begins to flow. It also stimulates thirst and helps keep your baby hydrated while feeding. It is important to remember that a nursing mother’s hydration needs will vary depending on factors such as activity level and diet.

There is no one-size-fits-all rule to how much fluid you need while breastfeeding. As a rule of thumb, you should drink whenever you are thirsty and until you quench your thirst. However, if a woman feels very tired, weak, or if her milk production is slowing, she may need to drink more water.

The best way to check that you are drinking enough water is to look at the color and smell of your urine. If this one is dark yellow and has a strong odor, you are dehydrated and should drink more water.

However, do not worry too much about providing the body with adequate fluid, because when breastfeeding, the woman’s body releases oxytocin, which stimulates thirst. This natural biological process ensures that you drink enough water to meet your increased fluid requirements.

Nursing mother’s diet – weight loss

Some ladies may be tempted to lose weight quickly after giving birth, but losing weight takes time and it is important to be understanding with your body when “shedding” extra pounds.

Due to the many hormonal changes that occur during breastfeeding and the caloric needs of milk production, the nursing mother may have a greater appetite during this time. Limiting calories too much, especially during the first few months of breastfeeding, can reduce your milk supply and weaken your entire body very much.

Fortunately, breastfeeding alone has been shown to promote weight loss, especially when continued for 6 months or more. Losing about 0,5 kilograms a week through a combination of a healthy diet and exercise should not affect your milk supply or composition, assuming you are not malnourished to begin with.

All breastfeeding women, regardless of weight, should consume the correct amount of calories. If a nursing mother is underweight, she will likely be more sensitive to caloric restriction. For this reason, it is important for lighter women to consume more calories to avoid reducing milk supply.

In conclusion, keep in mind that postpartum weight loss is a marathon, not a sprint. It took months to gain weight for the pregnancy to go smoothly for both the woman and her baby, and weight loss can take that long as well – and that’s okay.

The most important thing to remember when trying to lose weight during pregnancy is that restrictive diets are not good for your overall health and will not work for long-term weight loss. Following a nutritious diet, adding exercise to your daily routine, and getting enough sleep are the best ways to increase healthy weight loss.

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