Breastfeeding provides important nutrients for your baby’s growth and development. As a nursing mother, it is important to pay attention to your own nutrition to ensure you are providing the best for your baby.
Find out what nutrients are important for breastfeeding mothers and how to get them through your diet. Get expert recommendations on nutrition recommendations during breastfeeding, including tips on how to maintain a healthy and balanced diet while breastfeeding, including tips on how to manage your intake of caffeine, alcohol, and supplements. Learn about the importance of hydration and how to ensure you and your baby are getting enough fluids.
Nutrition Recommendations During Breastfeeding
Dear mothers, you already know that the most ideal, valuable, and miraculous food for your baby in the first 6 months is breast milk, It meets all your baby’s needs and changes, and you should feed your baby only breast milk for the first 6 months.
World Health Organization: “It is recommended that infants be fed only with breast milk for the first 6 months, no additional food, including water, should be given, and that after the sixth month, appropriate complementary foods should be introduced and breastfeeding should be continued until the age of 2 years.” The mother states that she can breastfeed her baby after the age of 2.
Attention! Studies have shown that the benefits of breast milk to the baby are not only limited to the active feeding process, but also have positive effects on health in adulthood.
We attach great importance to the nutrition, diet, and habits of mothers during the breastfeeding period. Because, Every food consumed by the mother passes into the milk and directly affects the baby.
Breastfeeding mothers should first change their lifestyle, eating enough and a variety of foods from each food group, and avoiding foods that cause problems while breastfeeding, particularly gas.
But how? Let’s examine this together.
How Should I Feed During Breastfeeding?
We should have an adequate and balanced diet during breastfeeding, yes, but how do we do this, which foods should we stay away from?
Dear breastfeeding mothers, you should first create a diet for yourself, you should eat 3 main meals and 3-4 snacks during the day .
Start your day with a nutritious breakfast in the morning. Especially mothers who have just given birth can be sleep deprived.During this period, choose a breakfast that will revitalize you and strengthen your immune system!
Make sure to include whole wheat/rye/whole wheat bread in your breakfast .
Eggs are our best quality protein after breast milk. If you do not consume boiled eggs or do not want to consume them, you can make yourself a nutritious omelet with 1 teaspoon of oil.
Dark green leafy vegetables are a very good milk enhancer. You can choose an omelet with curd and plenty of greens. Do not forget to consume plenty of greens with it!
Fennel is both a very good milk enhancer and a very good carminative.
You can easily consume fennel tea during breastfeeding. Fennel tea can be a good alternative to your breakfast.
During lactation , you can consume teas that will support you, such as malt drinks and lactating mother drinks, both for vitamin and mineral support and to increase breast milk. The point you should pay attention to is not to consume teas that you do not know the content of.
Make sure to have your snack between breakfast and lunch ! Snacks are our seat belts, especially for the breastfeeding period. Because a serious amount of calories is spent while breastfeeding and if the required stores are not filled in sufficient and balanced amounts, fluctuations in blood sugar occur.
Did you know that you burn 600-700 calories a day just by breastfeeding?
It is a very dangerous time period, especially between noon and evening. In this time period, you can have two snacks, one at 14.30 and the other at 16.30.
If you skip your snacks, your blood sugar will drop and you will feel sluggish. Also, you will be loaded for dinner because you are very hungry, which is something we do not want.
We have prepared a nutrition program to increase breast milk for you, check it out now!
What Foods Increase Breast Milk?
The most important and most effective way to increase breast milk is fluid support. Our most precious liquid is our water.
Try to consume at least 10-12 glasses of water during the day . You can support your liquid support with sources rich in both calcium and protein, such as milk, buttermilk, kefir.
We said that fennel is a very good milk enhancer . You can easily consume fennel tea during breastfeeding. Apart from these, you can consume malt drinks and sugar-free compotes.
Other Milk-Boosting Foods:
- dark green leafy vegetables
- fenugreek seeds
- black sesame
Foods That Should Not Be Consumed During Breastfeeding
We constantly state that we attach great importance to the nutrition of the mother during breastfeeding.
So why is it important?
Every food consumed by the breastfeeding mother passes into her milk and directly affects her baby.
For this reason, there are some foods that the breastfeeding mother should not consume and limit during this period.
So what are these foods?
- Green tea (not recommended as it affects the baby’s sleep quality due to its caffeine content)
- Coffee (not recommended as it affects the baby’s sleep quality due to its caffeine content)
Gas is a very common problem during breastfeeding. In order not to experience gas problems during breastfeeding, you need to pay attention to some of the foods you eat. However, there are some points that you should pay attention to before that.
Gas problems can also be experienced during seasonal transitions and very cold weather conditions. Try to balance your own body temperature as much as possible. Try not to drink even cold water that is too cold. Anything cold has a gas-forming effect.
The First 10 Days of Breastfeeding;
- Raw vegetables have gas-forming properties as well as milk-increasing properties. For this reason, vegetables should be preferred as cooked in meals, especially in the first months.
- For the first 10 days, you should consume milk in the form of pudding.
- In the first 10 days of the lactation period, fruits should be consumed in the form of compote as they can cause gas. Let’s make sure that the compote is sugar-free.
- Dried legumes should not be consumed for the first 10 days. In particular, legume soups are more gas-forming.
During lactation, onions, garlic, broccoli, zucchini, cauliflower and hot spices can cause gas, and their smell can pass into the milk and change the taste of breast milk.
Another point you should pay attention to during this period is caffeine consumption. Caffeine consumption directly affects your baby and can cause both poor sleep quality and other reflux-related diseases in your baby in the future.
Breastmilk Increasing Nutrition Program
- 2 eggs omelet with curd cheese and plenty of dill
- An inch of cheese
- 5-6 olives
- 2 thin slices of whole wheat/rye/bran bread
- 2 slices of pineapple
- Fennel tea
- 10 nuts
- 1 fruit
- Meat/chicken/fish up to 4 meatballs
- baked vegetables
- 1 bowl of yogurt
- 2 thin slices of whole wheat/rye/bran bread
- 1 fruit
- 1 glass of water Milk
- Fennel tea or nursing mother drinks
- White Cheese Toast
- 1 bowl of soup
- 8 tablespoons of vegetable food
- 1 bowl of yogurt / 1.5 cups of buttermilk / 1 bowl of tzatziki
- Lots of green salad
- 2 thin slices of whole wheat/rye/bran bread or 4-5 tablespoons of bulgur pilaf
- 1 serving of fruit
- 1 bowl of yogurt
- 2 walnuts
Note: This list is general. Diet is personal, it can be reduced or increased according to personal differences. You, too, should consult a nutritionist to create your own plan.
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