Proper nutrition of mother during breastfeeding is important for the health of the child. After many years of popularization of artificial feeding with milk formula, a few years ago specialists around the world made a decisive turn to breastfeeding. It was the mother's milk that was recognized as the best source of nutrition for the child. Breastfeeding also provides close contact with the mother, strengthens the connection between her and her baby.
Specialists also found that breastfeeding is very important for the health of the child, not only in childhood, but also in adulthood. Immunity, formed by the body of an infant, remains for life. It is on how the baby will feed, and hence also his nursing mother, the level of immunity and general health of the child and subsequently of the adult person will depend.
Benefits of breastfeeding
The composition of breast milk by nature is ideally suited to the needs of the child. Let's try to compare breast milk with, for example, cow's milk, which serves as the basis for the production of milk formulas. Well, first of all, the protein in breast milk is several times larger and it is easily digested, unlike the cow. Cow milk contains a significant proportion of casein. It also contains a beta-lactoglobulin protein, which can cause allergy in some children. In addition, not a single mixture will provide the baby with antibodies that strengthen its immunity.
Another advantage of breast milk is a high content of proteins of natural immunity: immunoglobulins, lactoferrin, lysozyme. They are present in large quantities in the colostrum, which is released immediately after birth, so the child immediately after birth acquires a high immune resistance. Breastfeeding is therefore of paramount importance in the prevention of many diseases of bacterial and viral nature, and also prevents the development of allergies.
Breast milk is developed taking into account the needs of the child in terms of the content of all nutrients (eg, proteins, carbohydrates, vitamins, fats, etc.). However, for this, the mother needs to ensure a correct and balanced diet. Maternal nutrition during breastfeeding should be given the highest priority - this directly affects the health of the child, and sometimes (in rare cases) and his life.
Healthy eating mother
There are in human milk substances that are produced regardless of the diet of the nursing mother. The effect of the diet on the production of these substances has not yet been fully clarified. For example, the content of some proteins does not depend on the mother's diet. However, the fat content of milk (the ratio of saturated, monounsaturated and polyunsaturated fatty acids) depends very strongly on the quality and quantity of fat in the mother's diet. A similar dependence exists also in the case of water-soluble and fat-soluble vitamins. In this regard, the second group of vitamins in milk depends on their stocks in the mother's body.
Lactation, therefore, requires a healthy diet from a woman for the subsequent good health of the child. In addition, it is necessary to stabilize the amount of milk by determining the right amount of food. Malnutrition also adversely affects the health of the mother, as she will have exhausted during this period the supply of nutrients in the body. To have enough food and sufficient nutritional value of milk - it is necessary to distribute the amount of energy and nutrients.
Breastfeeding requires more energy in the diet of a woman. In connection with the period of lactation, each woman should increase the caloric content of the diet by 500 kcal. At this time, there is also an increased demand for protein - about 110 grams per day (compared with the period before pregnancy - 70-90 g / day). Women should also pay attention to the sources of fat in the diet. During feeding, a woman should add more essential fatty acids to her diet. The same goes for other nutrients, vitamins and minerals. The standard of their content is indicated in the table.
Nutrients | Recommended Standard |
vitamin C | 100 (mg / day) |
vitamin B1 | 2.2 (mg / day) |
vitamin B2 | 2.6 (mg / day) |
vitamin PP | 23 (mg / day) |
vitamin B6 | 2.9 (mg / day) |
folic acid | 530 (g / day) |
calcium | 1200 (mg / day) |
phosphorus | 900 (mg / day) |
magnesium | 380 (mg / day) |
iron | 20 (mg / day) |
zinc | 21 (mg / day) |
iodine | 200 (g / day) |
The most important principles of a diet during breastfeeding
To fully meet the increased demand for energy and nutrients, the mother's diet should be properly formulated. You need to choose those foods that have high nutritional value, and abandon those that are the only source of energy.
You should eat ordinary food. It is not worthwhile in this important and responsible time to switch to exotic products or radically change your diet. The day is best served several times in small portions.
It should be increased in the diet amount of milk and dairy products to meet the daily needs (1200 mg) of calcium. This amount of calcium, equivalent to 3 liters of milk, 2 slices of cheese and 50 grams of cottage cheese.
It is necessary to increase the number of foods rich in complex carbohydrates, which are the main source of energy. It is recommended to eat foods such as bread, potatoes, cereals, especially rice. It is better to replace white bread from wholemeal flour with bread that is much richer with nutrients, for example, contains 3-5 times more minerals.
Be sure to enrich your diet with fish, which is not only a source of easily digestible protein, but also vitamins, selenium and phosphorus. Sea fish can also ensure the delivery of polyunsaturated fatty acids, which are especially important for the proper development of the child's central nervous system. Fish also contains iodine, an ingredient rarely found in food.
Each meal should include fruits and vegetables that are a source of vitamin C, beta-carotene, fiber and minerals. At least twice a day you need to eat foods with a lot of iron: lean meat, sausages, fish, legumes. This is especially important in the postpartum period, when the body restores the reduction in iron resources during pregnancy or after blood loss during childbirth.
It is recommended to enrich the diet with vegetable oils, especially those added to raw food (salads). They are a source of mono- and polyunsaturated fatty acids and vitamin E.
Limit the amount of sweets in the diet. They provide only the replenishment of the body with "empty" energy. This is especially adversely affected when the body needs large amounts of nutrients. Also, sweets prevent a gradual return to normal weight before birth. In addition, it can prevent the assimilation of fatty foods - remember that 1 gram of fat is 9 kcal.
Tea should be replaced with vegetable and fruit juices, still mineral water. However, you should avoid fruit drinks that do not give anything and are very caloric. Do not drink alcohol and strong coffee. Caffeine and ethanol pass into milk and can affect the development of the child. Remember that caffeine is also found in the drinks "Cola" and some other carbonated drinks.
You should avoid eating foods that your child has caused side effects after feeding. Most babies may develop bloating if the mother ate eating garlic, onions, cabbage or chocolate before feeding. These products can also change the taste of milk for more intense, which is not always pleasant for children.
Sample menu for nursing mothers
Menu 1 | Menu 2 |
Breakfast Wholemeal bread | Breakfast 1.5% milk with muesli |
Lunch Boiled beef | Lunch Fruit salad |
Dinner Stewed veal, vegetable soup | Dinner Cauliflower soup |
Afternoon snack Banana | Afternoon snack Grapefruit |
Dinner Salad with cheese, | Dinner Bread with margarine |