Your nutrition during breastfeeding is very important for your baby's future health and breast milk efficiency. Continue your pregnancy eating habits while breastfeeding. Be careful to eat from different food groups and have healthy snacks between meals. A mother who is breastfeeding her baby should neither eat for two nor try to lose weight quickly and go on a diet. During breastfeeding, it is sufficient to consume 300-500 calories more in addition to your normal calorie needs. To meet this need, it is sufficient to add 1 glass of milk, an egg or 1 meatball of meat, 1 thin slice of bread and a fruit.
Normal Weight Loss During Breastfeeding You will lose
In the first 4 months, you will lose approximately 500 grams to 1 kg of weight every month. However, there are big differences between breastfeeding mothers in terms of weight loss. It is not right to lose more than 2 kilos in a month.
You Will Need Excess Fluid During Breastfeeding
One glass at each breastfeeding session, That is, drink 200-250 ml of water. It is known that expressing milk at frequent intervals has a more positive effect on milk production. There will be more times when you feel thirsty while breastfeeding. Be careful to drink around 2.5-3 liters of fluid a day. Consume liquids such as water, herbal teas, fruit juice, buttermilk and compote as needed. You don't need to make the compote sugary. The fruit's own sugar will be enough.
Continue with the Multivitamin Tablet You Take During Pregnancy for a while
However, relying on the vitamin you will get from it and eating fresh vegetables daily. And you should not reduce your fruit consumption. Depending on the duration and volume of breastfeeding, you can consult a physician or nutritionist and then stop taking vitamins.
Smoking. Pay Attention to Breastfeeding
Research results have shown that nicotine reduces breast milk. If you cannot quit completely, reduce the amount you drink to a minimum and choose the time right after breastfeeding the baby. Aside from the baby being exposed to cigarette smoke or the mother's odor, residues in breast milk can also cause restlessness, vomiting and diarrhea, and the baby not gaining enough weight. Therefore, it is for the benefit of both you and your baby to take advantage of the pregnancy period to quit smoking and not to smoke during breastfeeding.
If There is a Situation Where You Need to Take Medicine, Be sure to Consult Your Doctor
Just like during pregnancy, it is very important to be careful about taking medications during breastfeeding. Since medicines, like foods, can reach the baby through breast milk, this issue needs to be carefully considered.
What are the Foods That a Breastfeeding Mother Should Avoid?
If your baby is sensitive to some foods you consume and becomes restless after breastfeeding, you can try to stay away from that food for a while. If you notice that your baby is relaxed, it would be beneficial to eliminate that food from your diet during the breastfeeding process. If there are certain food allergies in the family, you should be careful when consuming these foods. Although it is not definitely proven, strong-smelling foods such as cabbage, cauliflower, legumes, onion and garlic are frequently blamed and it is claimed that they increase gas pain in the baby. If you observe such a situation, you can try to stay away from these foods for a while.
Keep in mind during the breastfeeding period!
• Your body needs 10 ml It consumes approximately 7 calories for milk secretion.
• Protein should be taken in sufficient amounts. is. Especially fish should be consumed at least 2 times a week.
• Vitamin B12 is important for milk productivity. The best source is lean red meat and eggs.
• Adequate calcium intake is important for the mother's bone health. The risk of osteoporosis in women should not be forgotten.
• Folic acid is as important during breastfeeding as it is during pregnancy. Be careful to consume plenty of green leafy vegetables.
• Vitamin B consumption should also be sufficient. Whole wheat, bulgur and legumes can be preferred for this.
• Magnesium and zinc are important for every woman at every period of life. Some of the best sources are red meat and hazelnuts and almonds.
• Vitamin D is not enough in breast milk. Despite the supplements given to the baby, taking it outdoors for 15-20 minutes every day in sunny weather will be beneficial for the synthesis of this vitamin.
• Compotes can be prepared without sugar. The natural sugar of fruits is sufficient for this.
• If you have iron deficiency, you should choose a fresh fruit containing vitamin C along with molasses or raisins.
• If you want to eat dessert, you can choose milk desserts that will not cause gas.
• Milk has the ideal balance in terms of protein, carbohydrates and calcium, and you should be careful to consume milk during breastfeeding. . If it causes gas, you can choose lactose-free milk or goat's milk for digestive differences. Probiotics and prebiotics can also be used.
Although it is not scientifically proven, onion, bulgur, nettle tea and malt generally have a positive effect on milk secretion.
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