What can and should I eat during breastfeeding?
When you’re breastfeeding, your diet has a direct impact on your baby. So make sure that you consume all the important nutrients on a daily basis.
In the breastfeeding phase, it is recommended to consume 530 calories more than usual. This corresponds to the amount of a cream yoghurt, for example. If you maintain your weight while breastfeeding or do not gain more than 500 grams a month, you are doing very well with your diet.
Index
ToggleThe Nursing Menu
Your nursing menu should include many of the following products:
- Whole wheat bread, pasta, rice, potatoes, legumes and cereal products: contain a lot of fiber that keeps you full for a long time, helps against constipation and is very nutritious.
- Vegetables and fruits: the vitamin suppliers par excellence. Enrich your diet with fresh fruit and vegetables depending on the season.
- Milk, eggs, cheese, fish, meat: dairy products and animal products contain a lot of protein. For milk production, an additional amount of 15 grams of protein per day is necessary, e.g. in the form of a glass of buttermilk or kefir.
- 2-3 liters of liquid per day: Drink enough low-sodium mineral water, unsweetened fruit teas, nursing teas or juice spritzers.
Nutrition in lactation: drinking
High fluid intake during lactation is important. Most of the time, however, you automatically get thirsty while you give the breast. So feel free to have a glass of water or tea ready when you put your baby on.
Nutrition during lactation: intolerances
If your child has bloating, is sore, or gets a rash, it may be related to certain foods you ate before breastfeeding. You can find out by eliminating certain foods that you or the child’s father don’t get from your diet for a week. If your child’s symptoms subside, it is likely that he will not get the omitted food. If your baby shows no symptoms that indicate a food intolerance, you can eat what is healthy with peace of mind!
Beware of diets
If you want to regain your old weight, it is best to start losing weight after breastfeeding. It’s okay to avoid high-fat foods and sweets. However, you should skip a strict diet and exercise plan for the time being. Your baby now needs important nutrients from you, which you can only achieve through a balanced diet. Otherwise, deficiency symptoms and health complaints can be the result.
