Maternal nutrition during breastfeeding

There are many misconceptions about breastfeeding mothers' nutrition: that you need special food, that you should eat more, that there are many types of food that you should avoid.

Your body stores fat during pregnancy; after childbirth, milk is produced partly from these reserves, and partly from the food you eat. During the breastfeeding period, you need an additional 450-500 calories. The calorie needs are the highest in the first four to six months, while the baby is exclusively breastfed. It is enough to add three slices of bread, 100 grams of meat or poultry, one serving of fruits or vegetables, or dairy products to your daily menu.  When your baby starts taking non-milk foods, you can stop taking these "supplements". 

Immediately after childbirth, the mother's diet should be light and predominantly liquid: milk, freshly squeezed fruit juices, fruit compotes, biscuits, vegetable soups. However, already in the second week after childbirth, the diet should be varied and mixed.

Dietary recommendations during breastfeeding

• At least one third of the daily protein intake should be of animal origin, from fish, meat, milk and eggs. Meat also satisfies the increased needs for vitamin B, iron and zinc.
• Omega-3 fatty acids are essential for the development of your baby's brain and eyes. Eat oily sea fish 2-3 times a week. Good sources of healthy fatty acids also include olive and pumpkin oil, flax, sesame and pumpkin seeds.
• Calcium is an important ingredient in milk, necessary for the proper development of the baby's bones; it is mostly found in milk and dairy products, sardines, tofu, sesame paste.
• Get vitamin C from fresh fruits and vegetables, and vitamin B from whole-grain cereals and meat.
• Iodine is essential for babies; using iodized table salt will ensure a sufficient intake; do not over-salt food.
• During breastfeeding, the need for vitamins D, E and A is also increased. If you ate well during pregnancy, you created reserves of these vitamins, which are now used and passed into breastmilk.

Vitamin D is produced in the skin when exposed to the sun.

• Give preference to fresh and cooked food, avoid frying, processed and smoked meats, as well as undercooked meat.

Certain strong-smelling foods (onions, broccoli, cabbage, cauliflower, spices or beans) can affect the smell and taste of breastmilk and cause anxiety in some babies. If this happens, take a break from those foods.

Foods that can cause allergies: Excluding these foods from your diet will not reduce your baby's risk of allergies; if you avoid numerous foods, you will not be getting enough important and useful nutrients.

Foods or supplements that can increase milk production

• Brewer's yeast is high in B vitamins and is recommended during breastfeeding, but not in the form of beer, which contains alcohol.
• Oats have a positive effect on the hormones responsible for milk production. You can eat it cooked, as porridge, biscuits or oatmeal cookies.
• Chickpeas are traditionally used as an excellent food for breastfeeding mothers, in the form of soups, stews or spreads (hummus); cooked wheat is another excellent food.
• Seeds, especially sesame and flax.

Fluid intake should not be forced or restricted. 3-4 extra glasses of water, preferably during breastfeeding, are usually enough to meet the increased needs. The best drink is water, and fresh fruit juices are recommended in small quantities. Eliminate carbonated and sweetened drinks, drinks containing artificial colors, flavors and sweeteners, as well as energy drinks. 

Coffee: no more than 3 cups of coffee a day are recommended; based on your child's behavior, you will best assess the amount of coffee that will not affect the child. Caffeine is also present in energy drinks, green tea, Coca-Cola; it can lead to mood swings, nervousness, colic, as well as sleep disorders in a baby.

Practical tips for nutrition during breastfeeding

• Regular meals and snacks are important; find time for yourself.
• Don’t delay or skip breakfast, if that was your habit in the past.
• Eat a variety of foods, because the variety of smells and tastes in breastmilk will help your baby accept non-milk foods more easily.
• Fruits and vegetables are especially important, because they contain the necessary minerals and vitamins.
• Avoid having snacks instead of meals; also avoid ready-made foods with artificial colors, sweeteners and other additives.
• "Treat" yourself to your favorite fast food only once in a while.
• Avoid sweet and fatty foods, as well as sweetened juices.
• Drink before you get thirsty. Drink a glass of water during each breastfeed; thirst is one of the symptoms of the oxytocin reflex. Drink as much fluid as you feel you need. Large amounts of fluid will not increase milk production, and may even reduce it.
• Vitamin B stimulates milk production. It is present in yeast and whole-grain cereals.
• Postpone weight loss. If you start losing weight right away and start avoiding certain foods, or eating too little, you can expect it to have a negative impact on breastfeeding.

Many moms are eager to "regain" their slim figure and are afraid that breastfeeding will delay their return to the desired pre-pregnancy weight. Breastfeeding, in fact, stimulates "burning" the fat gained during pregnancy, all it takes is patience!