What to eat and what not to eat while breastfeeding

What can you eat while breastfeeding

From Soviet pediatrics, strict rules regarding life with a baby have come down to modern parents. And if no one smears nipples before feeding, then even now many mothers eat only buckwheat with boiled turkey for months.

But pediatrician's latest breastfeeding diet advice is very different from the advice women still receive in maternity hospitals. how considerHealthy breastfeeding diet / NHS Start4life experts, the diet of a nursing mother should practically not differ from the usual.

You can eat everything, but it is better that the basis of the diet is healthy food.

You also need to try to ensure that the food is varied and contains the necessary nutrients. Then you do not need an additional intake of vitamins and minerals. An exception can be made for vegans, vegetarians and those who do not eat certain foods for various reasons. Therefore, be sure to tell your pediatrician about the features of your diet.

At the same time, it is important that the calorie content is a little increasedMaternal Diet / CDCBecause lactation is an energy-consuming process. So that addPatient education: Health and nutrition during breastfeeding (Beyond the Basics) / UpToDate to its norm 330 kcal, if the child is not yet six months old, and 400 kcal, if there are already. Just try to get them not from simple carbohydrates and fats.

starchy foods

They have to make upFood guidelines / NHS about a third of your diet. Because in them lotHealthy eating during pregnancy and breastfeeding / WHO complex carbohydrates: starch, glycogen, inulin and fiberwhich are the main sources of energy. In addition, these products contain vitamins and minerals.

You can eat bread and flour products, potatoes, pasta, cereals, but not refined - peeled and made from white flour - but as less processed as possible. For example, whole grain pasta and bread, brown rice and potatoes in their skins. In them lotBreastfeeding and diet / NHS fiber, and it helps with constipation and other bowel problems that are common in women after childbirth.

Protein Sources

Meat, poultry, fish, eggs or legumes richHealthy eating during pregnancy and breastfeeding / WHO protein that both mother and baby need. And red meat contains iron, which is absorbed better than from plant foods.

WHO recommendsHealthy eating during pregnancy and breastfeeding / WHO Eat at least 2 servings of protein per day. 1 serving is 2 eggs, or 70–80 g of meat, poultry or fish, or 150–200 g of boiled beans.

If meat is your preference, remember that the UK Department of Health and Welfare advisesMeat in your diet / NHS consume no more than 70 grams of red meat per day, so the rest should be white. Just choose low-fat varieties and cut off the fat. Try to eat smoked sausages, sausages and other processed foods less often: they contain a lot of salt and fat.

Milk products

Milk products neededHealthy eating during pregnancy and breastfeeding / WHO as the main source of calcium. It promotes bone growth and teeth child. Therefore, if there is not enough of this macronutrient in the diet, the mother's body will spend its own reserves. Teeth, nails, hair and bones will suffer from this.

Dairy products in the diet should be at least 3 servings per day. This, for example, is 200 ml of milk, the same amount of yogurt or kefir and 45 g of hard cheese. At the same time, try to choose low-fat dairy products, such as cottage cheese, instead of cream and sour cream.

Non-dairy sources of calcium include brown bread, tofu, legumes, and dried fruits.

Vegetables and fruits

It is a good source of fiber, vitamins and minerals. So on the day recommendHealthy breastfeeding diet / NHS Start4life eat at least 5 servings - about 400 g - of fruits and vegetables. They can be not only fresh, but also cooked, including dried, pickled, canned, frozen. The main thing is to choose products without salt and sugar or with a small amount of them.

And yes, don't be afraid there isJ.A. Mennella, G.K. Beauchamp, Maternal Diet Alters the Sensory Qualities of Human Milk and the Nursling’s Behavior / Pediatricsgarlic and other strongly smelling vegetables. It will not affect the quality of breast milk.

How much liquid is needed

A child who lives only on breastfeeding eats up to a liter of milk per day. Therefore, in order to replenish stocks in time, try drinkHealthy eating during pregnancy and breastfeeding / WHO 6-8 glasses of fluid per day and watch signs of dehydrationPatient education: Health and nutrition during breastfeeding (Beyond the Basics) / UpToDate. This is dry mouth, rare urination, dark urine.

Water

The best thing drinkHealthy eating during pregnancy and breastfeeding / WHO clean water. It does not contain sugar and does not interfere with the absorption of beneficial substances. Carry a bottle with you in case you feel thirsty.

Juices and compotes

Juices and compotes are useful drinkBreastfeeding and diet / NHSbecause they contain vitamins. Of course, in smaller quantities than fruits, but nonetheless. Choose sugar-free drinks or make your own. But remember that it is better to drink no more than 150 ml of 100% fruit juice per day.

Tea and coffee

Tea and coffee admissibleBreastfeeding and diet / NHS between meals, because they reduce the absorption of iron. Quantity caffeine it is desirable to limit 200 mg per day. So much can be obtained from three cups of tea or two cups of coffee.

What to avoid while breastfeeding

Some substances still get into the milk and adversely affect the development of the child.

Medicines

When discussing treatment with your doctor, always talk about feeding. If possible, physician will pick upBreastfeeding and Special Circumstances: Prescription Medication Use / CDC a safe drug that does not pass into breast milk or is found in it in very small quantities.

Few drugs are tested on pregnant and lactating women because it is unethical. Therefore, not all annotations contain objective information about the effect of the drug on the child. In order not to find yourself in a situation where you are worried about the appointment or the specialist does not recommend the remedy, citing for instructions, use services that collect information about safe breastfeeding medicines. For example, the US National Library of Medicine (NLM) maintains a service LactMed, and the Swiss non-profit organization Health On the Net Foundation - website e‑lactancia.

Alcohol

He hindersBreastfeeding and Special Circumstances: Alcohol / CDC growth and development of the child, causes disturbances in his sleep, and also suppresses lactation. Therefore, the safest option is to completely give up alcohol. For now alcohol is in the mother's blood, it is also in breast milk. And pumping does not help reduce its amount.

Yet experts allowBreastfeeding and Special Circumstances: Alcohol / CDC lactating women drink no more than 1 serving of alcohol per day. It's about 13g ethanolAre you drinking too much? Assess your alcohol consumption with the AUDIT / WHO, that is, one can (330 ml) of beer 5% strength, a glass (140 ml) of 12-degree wine or a glass (40 ml) of strong drink. Such moderate use should not harm the child. The main thing is to breastfeed no earlier than after 2 hours.

What to do if you think your child is getting worse because of your diet

Foods that a breastfeeding woman eats are rare affectPatient education: Health and nutrition during breastfeeding (Beyond the Basics) / UpToDate on the condition of the child. On the contrary, studies have shown that the more varied the diet of the mother, the less likely the baby will develop allergies. Even if it includes the most common allergens: peanuts, red berries and others.

If the baby has become restless, his stool has changed or rashes have appeared, most often it is not food that is to blame.

But sometimes the foods mom eats still mayBreast-feeding nutrition: Tips for moms / Mayo Clinic cause a reaction. For example, some children maybePatient education: Health and nutrition during breastfeeding (Beyond the Basics) / UpToDate be allergy for cow's milk proteins or soy. Therefore, if you observe the above symptoms, consult your pediatrician.