Healthline: Medical information and health advice you can trust. (2023)

Know the basics of breast milk

You might be wondering why it's so important to eat a healthy, nutritious diet while breastfeeding.

In addition to promoting your overall health, a healthy diet is essential to ensure your baby gets all the nutrients he needs to thrive.

With the exception ofvitamin D, breast milk contains everything your baby needs for proper development during the first 6 months.

However, if your overall diet doesn't provide enough nutrients, it can affect the quality of your breast milk and your own health.

To look forshows that breast milk consists of 87 percent water, 3.8 percent fat, 1.0 percent protein, and 7 percent carbohydrates and provides 60 to 75 kcal/100 ml.

Unlike formula, the caloric content and composition of breast milk varies. Breast milk changes during each feeding and during the nursing period to meet the baby's needs.

At the beginning of the feeding, the milk is more watery and usually quenches the baby's thirst. The milk that comes after (rear milk) is thicker, higher in fat and more nutritious.

In fact, according to aolder study from 2005, this milk can contain 2 to 3 times more fat than milk from the beginning of the feeding and 7 to 11 more calories per serving. ounces. To get the most nutritious milk, it's important that your child empties one breast before switching to the other.

In short:

Breast milk contains everything a baby needs for the first 6 months of life. In addition, the fat and calorie content of breast milk changes during feeding and over time to meet the baby's needs.

Shoot for Nutritious Breastfeeding Foods

There's a reason why your hunger levels may be at an all-time high when you're nursing your new baby. Producing breast milk is demanding on the body and requires extra calories in general as well as higher levels of specific nutrients.

In fact, it is estimated that your energy requirements during breastfeeding increase approximately500 caloriesPer day. The need for specific nutrients including protein, vitamin D, vitamin A, vitamin E, vitamin C, B12, selenium and zinc also increases.

That's why eating a variety of nutritious, whole foods is so important for your health and your baby's health. Choosing foods rich in the above nutrients can help ensure you get all the macro and micronutrients you and your child need.

Here are some nutritious and delicious food options to prioritize while breastfeeding:

• Fish and seafood:salmon, seaweed, shellfish, sardines
• Meats and poultry:chicken, beef, lamb, pork, organ meats (such as liver)
• Fruits and vegetables:berries, tomatoes, peppers, cabbage, kale, garlic, broccoli
• Nuts and seeds:almonds, walnuts, chia seeds, hemp seeds, flax seeds
• Healthy fats:avocado, olive oil, coconut, egg, full-fat yogurt
• Fibrous starch:potatoes, squash, sweet potatoes, beans, lentils, oats, quinoa, buckwheat
• Other foods:tofu, dark chocolate, kimchi, sauerkraut

We're loving this list so far, but breastfeeding parents aren't limited to these foods. check outshe is readyfor more ideas for nutrient-dense ingredients.

And while it's perfectly healthy to indulge in your favorite foods sometimes, it's best to cut back on processed foods like fast food and sugary cereals as much as possible. Choose more nutritious options.

For example, if you're used to starting your day with a big bowl of colorful cereal, try swapping it out for a bowl of oatmeal topped with berries, unsweetened coconut and a dollop of nut butter for a filling and fuel source. healthy.

In short:

To meet your increased calorie and nutrient needs while breastfeeding, fuel your body with whole, nutrient-dense foods.

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Adapt your breastfeeding diet for both nutrient groups

Okay, now that you've got the basics down on why it's important to eat nutrient-dense foods while breastfeeding, let's dive a little deeper into why it's important to pay special attention to specific vitamins and minerals as well.

Nutrients in breast milk can be classified into two groups, depending on the extent to which they are excreted in milk.

If you are lacking Group 1 nutrients, they will not pass into breast milk as easily. Therefore, supplementation with these nutrients can give a small boost to their concentration in breast milk and, as a result, improve your baby's health. (Do you have questions about vitamin supplements during pregnancy? Contact your doctor and also refer to the section below.)

On the other hand, the concentration of group 2 nutrients in breast milk does not depend on how much the mother consumes, so supplementation will not increase the concentration of nutrients in breast milk. However, they can still improve maternal health by replenishing nutrient stores.

If this all sounds a little confusing, don't worry. Here's the bottom line: getting enough Group 1 nutrients is important for you and your baby, while getting enough Group 2 nutrients is important just for you.

Group 1 nutrients

Here are the Group 1 nutrients and how to find them in some common food sources:

• Vitamin B1 (thiamine):fish, pork, seeds, nuts, beans
• Vitamin B2 (riboflavin):cheese, almonds, nuts, red meat, fatty fish, eggs
• Vitamin B6:chickpeas, nuts, fish, poultry, potatoes, bananas, dried fruit
• Vitamina b12:shellfish, liver, yogurt, oily fish, nutritional yeast, eggs, crabs, shrimp
• Hill:eggs, beef liver, chicken liver, fish, peanuts
• Vitamin A:sweet potatoes, carrots, dark leafy vegetables, offal, eggs
• D-vitamin:cod liver oil, fatty fish, some mushrooms, fortified foods
• Selenium:Brazil nuts, shellfish, turkey, whole wheat, seeds
• Iodine:dried seaweed, cod, milk, iodized salt

Group 2 nutrients

Here are group 2 nutrients and some common food sources:

• Folate:beans, lentils, leafy greens, asparagus, avocado
• Calcium:milk, yogurt, cheese, green leaves, vegetables
• Ferro:red meat, pork, poultry, seafood, beans, green vegetables, dried fruits
• Copper:shellfish, whole grains, nuts, beans, offal, potatoes
• Zinc:oysters, red meat, poultry, beans, nuts, dairy

As we mentioned earlier, the concentration of Group 2 nutrients in breast milk is relatively unaffected by your dietary intake or body stores.

Therefore, if your intake is low, your body will take these nutrients from your own bones and tissues to secrete them into your breast milk.

Your baby will always get the right amount (hooray!), but your body's stores will be depleted if you don't get adequate amounts from your diet. To avoid deficiency, these nutrients must come from your diet or supplements.

In short:

It is important for you and your baby's health to get enough of both Group 1 and Group 2 nutrients. While the concentration of Group 1 nutrients in breast milk is affected by the mother's levels, the concentration of Group 2 nutrients is not. It is.

Consider taking nutritional supplements

While a healthy diet is the most important factor when it comes to breastfeeding nutrition, there's no doubt that taking certain supplements can help replenish your stores of certain vitamins and minerals.

There are several reasons why new mothers may be low in nutrients, including not eating the right foods and the increased energy demands of producing breast milk as well as caring for the baby.

Taking supplements can help increase your intake of important nutrients. But it's important to be careful when choosing supplements, as many contain herbs and other additives that are unsafe for nursing mothers.

We've compiled a list of essential nutritional supplements for breastfeeding moms to promote postpartum recovery in general. Always make sure you buy products from reputable brands that are tested by third-party organizations, e.g.NSForUSP.

Multivitaminas

EMmultivitaminit can be a good choice to increase your intake of important vitamins and minerals.

It is common for women to lack vitamins and minerals after childbirth andto look forshows that deficits do not discriminate, affecting mothers in both high- and low-income contexts.

For this reason, it might be a good idea to add a daily multivitamin, especially if you feel like you're not getting enough vitamins and minerals from your diet alone. (With so much to think about as a new parent, who is it?)

Vitamina b12

Vitamina b12It's a super important water-soluble vitamin that's essential for your baby's health, as well as yours, while breastfeeding.

Furthermore, many women - especially those who followplant-based diet, those who hadgastrobariatric surgery, and women who take certain medications (such as acid reflux medications) - already have an increased risk of having low B-12 levels.

If you fall into one of these categories, or if you feel like you're not eating enough B-12-rich foods, such as fish, meat, poultry, eggs, and fortified foods, take a B-complex or B-12 supplement. a good idea.

Remember that a high-quality multivitamin and prenatal vitamins contain enough B-12 to meet your needs.

Omega-3 (DHA)

omega-3 fatsit's all the rage these days, and for good reason. These fats, found naturally in fatty fish and seaweed, play a significant role in the health of the mother and fetus.

For example, the omega-3 fat DHA is essential for the development of your child's nervous system, skin and eyes. Furthermore, the concentration of this important fat in breast milk is highly dependent on the level of intake.

What else,to look forshows that babies fed breast milk with high levels of DHA have better vision and neurodevelopmental outcomes.

Because omega-3 concentrations in breast milk reflect your intake of these important fats, it's important that you get enough. We recommend that nursing mothers consume 250 to 375 mg daily of DHA plus EPA, another important omega-3 fat.

While eating 8 to 12 ounces of fish, especially fatty fish like salmon and sardines, can help you achieverecommended intake levels, taking a fish oil or krill oil supplement is a convenient way to meet your daily needs.

D-vitamin

Vitamin D is only found in a few foods such as oily fish, fish liver oils and fortified products. Your body can also produce it from sunlight, although it depends on many factors such as skin color and where you live.

To look forshows that it plays many important roles in your body and is essential for immune function and bone health.

Vitamin D is usually only present in small amounts in breast milk, especially when sun exposure is limited.

Therefore, supplementation with 400 IU of vitamin D per day is recommended for breastfed infants and infants consuming less than 1 liter of formula per day, starting in the first days of life and continuing until 12 months of age, according to whichAmerican Academy of Pediatrics.

According toto look for, supplementing with 6,400 IU per day can help provide your baby with sufficient amounts of vitamin D through breast milk alone. Interestingly, this value is much higher thancurrent recommended intake of vitamin Dof 600 IU for breastfeeding mothers.

Vitamin D deficiency is extremely common among breastfeeding women. And deficiency can lead to negative health outcomes, including aincreased riskof postpartum depression. Therefore, it is recommended to supplement with this vitamin.

Ask your doctor for specific dosage recommendations based on your current vitamin D levels.

In short:

Nursing mothers can benefit from taking multivitamins, vitamin B-12, omega-3 and vitamin D supplements.

drink a lot of water

In addition to feeling hungrier than usual while breastfeeding, you may also feel thirstier.

When your baby latches on to your breast, your oxytocin levels increase. This gets your milk to start flowing. This also stimulates thirst and helps ensure you stay adequately hydrated while feeding your baby.

It's important to note that your hydration needs will vary depending on factors such as activity level and food intake. There is no one-size-fits-all rule when it comes to how much fluid you need while breastfeeding.

As a general rule, you should always drink when you are thirsty and until your thirst is quenched.

However, if you feel very tired, pass out, or feel your milk supply is decreasing, you may need to drink more water. The best way to tell if you're drinking enough water is the color and smell of your urine.

If it's dark yellow and has a strong smell, it's a sign that you're dehydrated and need to drink more water.

In short:

While breastfeeding, you release oxytocin, which stimulates thirst. This natural biological process ensures that you drink enough water to meet your increasing fluid needs.

Foods and drinks to avoid while breastfeeding

Although you may have heard otherwise, it's safe to eat almost any food while breastfeeding unless you're allergic to a certain food.

And while some food, spice, or beverage scents can change the taste of your breast milk,to look forshows that this is unlikely to affect your baby's feeding timing or make him fussy.

Another common misconception is that "gassy" foods like cauliflower and cabbage will also give your baby gas. Although these foods can make you gassy, ​​the gas-promoting compounds are not transferred into breast milk, according to this2017 survey.

In summary, most foods and drinks are safe while breastfeeding, but there are some that should be limited or avoided. If you think something may be adversely affecting your baby, ask your doctor for advice.

Caffeine

About1 percentofcaffeineWhat you consume is transferred into breast milk, and research says babies take much longer to metabolize caffeine. Drinking caffeinated beverages such as coffee has not been shown to cause harm, but it can affect a child's sleep.

Therefore, breastfeeding women are recommended to limit their coffee intake to around 2-3 cups per day. It's a skirt, we know, but at leastsomecoffee is allowed, right?

Alcohol

Alcoholit can also pass into breast milk. The concentration is similar to the amount found in the mother's blood. However, babies metabolize alcohol at only half the rate of adults.

Breastfeeding after having just 1 to 2 drinks can reduce your baby's milk intake byup to 23 percentand cause restlessness and lack of sleep.

Why drinking alcohol too close to breastfeeding can have a negative impact on your baby's healthAAPsays that alcohol intake should be limited while breastfeeding.

AAP suggestedno more than 0.5 grams of alcohol per kilogram of body weight, which for a 60-kilogram (132-pound) mother equals 2 ounces of spirits, 8 ounces of wine, or 2 beers.

While it's perfectly fine to enjoy an alcoholic beverage as a nursing mother, it's best to wait at least 2 hours after drinking to breastfeed your baby.

cow milk

Although it is unusual. Some babies may be allergic to cow's milk. And if your baby has an allergy to cow's milk, it is important that you exclude all dairy products from your diet.

Until1 percentof breastfed infants are allergic to the cow's milk protein in their mother's diet and may develop skin rashes, eczema, diarrhea, bloody stools, vomiting or baby colic.

Your doctor can advise you on how long to exclude dairy from your diet and when it's safe to reintroduce it.

In short:

It is recommended that breastfeeding women limit their intake of caffeine and alcohol. A small percentage of babies may be allergic to the cow's milk protein in their mother's diet.

Breastfeeding and weight loss

You may be tempted to lose weight quickly after giving birth, but weight loss takes time and it's important to be kind to your body during this transition.

With the many hormonal changes that occur during breastfeeding and the caloric needs to produce breast milk, you may have an increased appetite while breastfeeding.

Restricting calories too much, especially during the first few months of breastfeeding, can decrease your milk supply and needed energy levels.

Happily breastfeeding alonehas been shownto promote weight loss, especially when continued for 6 months or longer. (Said that,weight loss during breastfeeding does not occurfor all!)

camping like1.1 pounds (0.5 kg) per weekthrough a combination of healthy diet and exercise should not affect your milk supply or milk composition as long as you are not malnourished to begin with.

All breastfeeding women, regardless of their weight, should consume adequate calories. However, if you are underweight, you are likely to be more sensitive to caloric restriction.

Therefore, it is important that women with lower body weight consume more calories to avoid reducing milk supply.

In short, remember that postpartum weight loss is a marathon, not a sprint. It took months to gain the weight for a healthy pregnancy for you and your baby, and it can take months to lose it—and that's okay.

The most important thing to remember when trying to lose weight during pregnancy is that restrictive diets are not good for your overall health and do not work for long-term weight loss.

After a nutritious diet, addexercisein your daily routine and get enoughsleepare the best ways to promote healthy weight loss.

In short:

Breastfeeding increases your energy needs and your appetite, so weight loss may be slow. It's important to eat enough calories to ensure you stay healthy while breastfeeding.

Remover

Breastfeeding is hard work! Your body requires more calories and nutrients to keep you and your baby nourished and healthy.

If you don't eat enough calories or nutritious food, it can negatively affect the quality of your breast milk. It can also be harmful to your own health.

It's more important than ever to eat a variety of healthy, nutritious foods and limit processed foods. Avoid excessive consumption of caffeine and alcohol and follow the recommended intake to keep your baby healthy.

If you need to, be sure to add supplements to your routine, such as vitamin D and omega-3. And finally, be patient with your body. Live one day at a time and remind yourself everyday how amazing you are.