Breast milk is a miracle food that alone meets all the needs of the baby for the first 6 months. Breast milk is also the most suitable food for all kinds of health of the newborn baby, considering factors such as protection against infections and digestibility. For this reason, mothers should pay due attention to their nutrition during breastfeeding.
The milk secreted during breastfeeding is the result of the nutrients the mother receives. The energy and nutrients required by the milk secreted to nourish the newborn baby are met by the mother. These needs are met both from what the mother eats and from the fat tissue stored during pregnancy. A breastfeeding mother must meet both her own needs with her nutrition and the needs of the baby with the milk she secretes.
Adequate and balanced nutrition during breastfeeding is very important for both mother's health and baby's health. With adequate and balanced nutrition, the mother's needs are met and her health is protected, and the baby's nutrition is ensured by increasing the amount and yield of breast milk, and problems that may occur in the baby can be prevented. For this reason, in addition to her normal nutrition, the mother should be fed in a way that provides the necessary energy, vitamins and minerals for the baby.
Most of the energy in the secreted milk is provided by what the mother eats. Some of it is obtained from body tissues. Approximately 80% of the energy in the food consumed turns into milk energy. Considering this value, an average of 750 kcal should be added. 500 kcal of these calories come from what the mother eats, and 250 kcal from the stores gained during pregnancy.
Quality protein intake is also very important during breastfeeding. Adding 1 egg + 1-2 glasses of milk/yoghurt to the daily diet can meet the requirement. During this period, minerals such as iron and calcium; The need for B group vitamins such as A, C, E and niacin also increases. You may also need vitamin D supplementation.
The amount of fluid taken during breastfeeding is very important for the production of milk. It is important to consume approximately 3 liters of liquid per day to prevent the amount of milk from decreasing. Water, buttermilk, sugar-free/low-sugar compote, lemonade, and freshly squeezed fruit juices can be preferred as liquids.
Normal weight women during breastfeeding. a mother's diary; By consuming 3 portions of meat/chicken/fish/legumes/eggs + 6-8 portions of fresh vegetables and fruits + 2-3 portions of milk group + 5-9 portions of bread group, she can meet the energy and nutrients required for both herself and her baby.
General nutrition recommendations for mothers during lactation;
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Slimming diets should not be applied during lactation. . However, just because you are not on a weight loss diet, you should not consume everything. It is also important to stay away from excessively fatty, sugary and white flour foods, which we repeat under all circumstances for our health.
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Since the mother spends energy during breastfeeding, the weight gained during pregnancy is lost more easily. However, mothers should not rush to return to their prenatal state. If more weight is gained than normal during pregnancy, up to 2 kg can be lost every month.
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Water consumption must be increased to increase the amount of milk.
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It is important to include fresh vegetables and fruits at every meal to meet the increasing need for vitamins and minerals during lactation.
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Processed meat products such as salami, sausages, sausages and other packaged, ready-made foods with additives. Packaged foods should not be preferred.
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Foods rich in calcium such as milk, yoghurt and cheese should be included in up to 3 portions in the daily diet.
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1 egg + 1 portion of meat group or legume meal should be consumed every day.
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Adequate sunlight should be used to meet the vitamin D requirement. If necessary, supplements can be used with doctor's approval.
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Smoking and alcohol should not be used.
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Tea/coffee should not be consumed with meals as it prevents iron absorption. It should be preferred 1-2 hours before or after meals. During this period, teas such as linden, chamomile and rosehip can be preferred.
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Vitamin C increases iron absorption. You can increase iron absorption by consuming fruits and vegetables rich in vitamin C along with iron-containing foods.
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Acidic drinks such as ready-made fruit juices and cola should be avoided. Instead of these, use buttermilk, sugar-free/low-sugar compote, lemonade, freshly squeezed fruit juice. can be preferred.
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Iodized salt should be used in meals.
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