Your diet while breastfeeding: This is how you eat optimally
While breastfeeding, your diet should be as balanced as possible to meet your increased calorie needs. Whole foods are now also the first choice to ensure that breast milk is rich in important vitamins and nutrients. Edith Wolber, from the German Association of Midwives, gives valuable tips on nutrition while breastfeeding.
Nutrition while breastfeeding: different? no But balanced!
Nutrition is uncomplicated while breastfeeding: Current studies show that a breastfeeding mother does not have to avoid or eat certain foods. “If the mother’s diet is wholesome and varied during breastfeeding, everything that she and her child need is included,” explains Dr. Edith Wolber from the German Association of Midwives. A wholesome diet while breastfeeding consists mainly of fresh, natural food – preferably organic. The basis is mainly whole grain products and potatoes. Vegetables and fruit are added in abundance, meat and dairy products in moderation. Sweets in small amounts only. “Products containing sugar and fat provide a lot of calories, but no valuable vitamins and minerals,” explains Dr. Edith Wolber.
The meal plan for nutrition during breastfeeding
The following products should therefore have a permanent place on your menu:
- Wholemeal bread, pasta, rice, potatoes, legumes and grain products: contain a lot of fiber that keeps you full for a long time, helps against constipation and is very nutritious.
- Vegetables and fruit are the vitamin suppliers par excellence. Depending on the season, enrich your menu with fresh fruit and vegetables.
- Milk, eggs, cheese, fish, meat: Dairy and animal products contain a lot of protein. An additional amount of 15 grams of protein per day is required for milk production, for example in the form of a glass of buttermilk or kefir.
- 2-3 liters of liquid a day: Drink enough low-sodium mineral water, unsweetened fruit teas, still teas or juice spritzers.
Caloric intake in the diet during lactation
However, the additional needs of a breastfeeding mother can vary from woman to woman. The mothers usually move a little less while breastfeeding and thus reduce their daily energy consumption. In addition, the body has prepared itself during pregnancy: the resulting fat deposits now serve as energy suppliers. “The mother is correct with the calorie intake if she maintains her weight or loses about 500 grams per month,” says Dr. Edith Wolber. “If the mother eats more calories, this does not lead to increased milk production.” After the first four months, the additional energy requirement then depends on whether the mother continues to breastfeed exclusively or is already feeding something. She needs about 520 calories for full breastfeeding, and only about 280 additional calories for partial breastfeeding.
pension scheme “Mama”
“The milk is produced in such a way that the baby is well cared for,” emphasizes midwife Edith Wolber, “protein, lactose and immune substances automatically get into the milk in sufficient quantities. Calcium, iron, zinc and copper also always pass into breast milk .” Breastfeeding mothers can influence the content of valuable fats, vitamins, iodine, fluorine, manganese and selenium through their diet while breastfeeding. They get this from fruit, vegetables, cold-pressed oils and sea fish. Women no longer have to do without raw or smoked fish when breastfeeding, as listeria and toxoplasmosis pathogens can be transmittedon the baby is no longer easily possible: “The infant already has its own immune system,” explains Dr. Edith Wolber. However, breastfeeding mothers should avoid tuna because it can be contaminated with the heavy metal mercury.
Nutrition while breastfeeding: drink, drink, drink
Drinking is an important keyword when it comes to nutrition while breastfeeding: women give off a lot of liquid with their breast milk, which they have to replenish. Too little liquid can inhibit milk production. Breastfeeding mothers should therefore drink two to three liters a day – unsweetened tea, water and occasionally juice spritzers in a ratio of two (water) to one (juice). Coffee, cola drinks and black tea, on the other hand, should only be drunk in small quantities. Because caffeine and theine go directly into breast milk and are only slowly broken down by the baby. Unbroken caffeine can make the child jittery and restless. However, two to three cups a day won’t do any harm – just drink it after breastfeeding if possible. Most of the time you get thirsty automatically while giving the breast.
Be careful with diets
If you want to get back to your old weight, it is best to start with losing weight and the necessary change in diet after breastfeeding. It’s okay to cut out high-fat foods and sweets. However, you should avoid a strict diet and exercise plan for the time being. Your baby now needs important nutrients from you, which you can only obtain through a balanced diet while breastfeeding. Otherwise, deficiency symptoms and health problems can result. After the breastfeeding period, you will find many helpful tips in our special “Fit after Baby Time” .