During breastfeeding, depending on the amount of milk produced, there is an increased need for energy, other nutrients, and fluids. Part of the energy is supplied through the use of fat stored in the mother's body during pregnancy. In this article, we aim to examine this topic. Stay with SaadNews.
Breastfeeding is the most suitable, safest, and natural method of feeding an infant because, in addition to providing the energy, nutrients, and water required for the child’s body, it also boosts the infant's immunity against diseases. The importance of maternal nutrition during breastfeeding is crucial for successful lactation and ensuring the infant receives the necessary nutrients. Paying attention to the nutrition during this period can help maintain the health of both the mother and the baby. Mothers should follow a suitable breastfeeding diet to ensure that vitamins and minerals reach the infant through breast milk. Mothers who do not have a proper diet during this time will have these nutrients supplied from the mother's body to maintain the quality of the baby's milk. Maternal nutrition during breastfeeding should be for two people to meet the physical needs of both the mother and the baby. It is important to note that the significance of maternal nutrition during breastfeeding is no less than during pregnancy. During pregnancy, the fetus uses many of the mother's body reserves. If the nutrition during breastfeeding is inadequate, the mother's body will become weakened. In this period, in addition to meeting her own nutritional needs, the mother needs more nutrients and fluids to produce milk, which should be incorporated into her diet.
Important Foods for Mothers During Breastfeeding
A breastfeeding mother should plan her diet to ensure she consumes balanced and appropriate amounts of all food groups daily. The important food groups during breastfeeding include:
Bread and Grains Group
This group includes various breads, rice, pasta, simple biscuits, and breakfast cereals, which are useful for energy production. The foods in this group provide starch, some protein, iron, and B vitamins. Breastfeeding mothers should consume an average of 7-11 servings of this group daily. One serving is equivalent to a 30-gram slice of bread (10x10 cm), or 3-4 hand-sized pieces of lavash bread, or half a cup of cooked pasta or rice.
Fruits and Vegetables Group
All fruits and vegetables fall into this group, providing essential vitamins and some minerals needed by the body. Consuming fruits and vegetables increases resistance to diseases, helps wound healing, maintains healthy skin, and supports metabolism. A minimum of 5 servings of fruits and 4 servings of vegetables should be consumed daily by breastfeeding women. One serving of fruits is equivalent to one medium fruit (e.g., orange, apple, mandarin), half a grapefruit, three-quarters of a cup of fresh juice, or a quarter cup of dried fruit. One serving of vegetables equals one cup of raw vegetables or half a cup of cooked vegetables.
Milk and Dairy Products Group
This group includes milk and its products like yogurt, low-fat cheese, and whey, which are essential for strengthening the mother's bones and maintaining skin health. If calcium is insufficient in the diet, the baby’s calcium needs are met from the mother’s skeletal reserves, which can lead to early osteoporosis. Therefore, breastfeeding mothers should consume 3-4 servings of dairy daily. One serving is equivalent to one cup of milk or yogurt, or 30-45 grams of cheese.
Meat, Eggs, Legumes, and Nuts Group
This group includes various meats (red meat, chicken, fish), eggs, legumes, and nuts (hazelnuts, almonds, pistachios, walnuts, etc.). These foods play a very important role in providing the protein and iron needed by breastfeeding mothers. A breastfeeding mother should consume at least 3 servings of this group daily. One serving is equivalent to 60-90 grams of red meat, chicken, or fish, 2 eggs, or one cup of cooked legumes.
Foods to Avoid During Breastfeeding
The diet of breastfeeding mothers, as well as the consumption of certain fruits and foods, can cause colic, reflux, or bloating in infants. You may wonder which foods a breastfeeding mother should avoid. What foods prevent bloating in infants? If your baby has reflux, it’s better to avoid the following foods and observe any changes in their condition:
Avoid Coffee
Coffee, tea, and sodas contain caffeine. This caffeine is transferred to breast milk and can cause restlessness and sleep disturbances in infants.
Limit Chocolate Consumption
Chocolate contains caffeine. For example, 30 grams of dark chocolate contains 5-35 milligrams of caffeine. Minimize your chocolate intake.
Avoid Raw Broccoli During Breastfeeding
Broccoli and cauliflower are gassy foods that can cause restlessness and colic pains in babies. It is better to avoid raw broccoli and consume it steamed in small amounts during breastfeeding.
Forget Garlic
Garlic alters the taste of breast milk, which may make the baby refuse to breastfeed. It is advised not to consume garlic or foods made with garlic powder during breastfeeding. Onions should also be consumed less during this time.
Avoid Spicy and Seasoned Foods
Spicy and seasoned foods change the taste of breast milk and may cause unnecessary crying in babies. It is recommended to flavor your food with lemon juice instead of heavy spices.
Avoid Peanuts During Breastfeeding
Peanuts are allergenic and can cause sensitivities in babies. It’s recommended to exclude peanuts from the mother's diet.
Natural Ways to Increase Breast Milk
The amount of milk produced by a mother is more dependent on the baby's sucking than the mother’s diet. Generally, the process of milk production is the same for all mothers. If the mother’s nutrition is inadequate, the baby’s nutritional needs are met from the mother’s reserves. However, there is no need to force yourself to eat foods you dislike. You can obtain the necessary nutrients for both yourself and your baby from other foods you enjoy. Some components of milk may change depending on the mother's diet. Mothers with thicker and fattier milk usually produce less milk, while mothers with low-fat milk produce more.
Following the nutritional guidelines below can help increase milk production and support the baby's weight gain:
Avoid trans fatty acids.
Limit foods containing preservatives and artificial food colors.
Avoid exposure to pollutants and toxins such as pesticides, insecticides, and chemical fertilizers.
Prioritize unrefined foods (e.g., whole grain bread and pasta, unrefined sugars, salts, and oils).
Recommendations for Breastfeeding Mothers
A breastfeeding mother should include all food groups in her diet.
To avoid dehydration, it is recommended that mothers consume adequate fluids and natural fruit juices daily.
It is advised to drink a glass of fluids such as water, milk, or fresh juice at each breastfeeding session.
The need for vitamins and minerals increases during breastfeeding, but this can be met with a balanced diet.
Light exercises that increase physical strength and reduce stress are recommended, while heavy exercises should be avoided.
Exposure to direct sunlight for at least 20 minutes per day (but not during peak sunlight hours) is advised.
Avoid consuming chocolate, coffee, soda, spicy foods (like sausages and salami), and gassy foods.
Do not follow a weight loss diet during breastfeeding unless the mother is in good health.
