Feeding during lactation

What is the correct feeding during breastfeeding?

One of the most common questions I get asked is what they can and cannot eat while breastfeeding.
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And the truth is that it is possible and recommended to eat EVERYTHING since milk usually changes its flavor and this will make the baby accept food much better when it starts feeding.
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To say that you can eat everything means to have a healthy and balanced diet.
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The most important nutrients during lactation are.
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Iron (animal meat, legumes and leafy greens)
Calcium (dairy products, fish and nuts).
Vitamin A (dairy products, green leaves, fruit, egg yolk).
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It is recommended to supplement during the first 2 months of lactation with calcium.
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The only reason to limit the diet would be if the baby is allergic to milk protein.
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Remember to drink at least 2.5 liters of water a day. 

10 nutritional recommendations for breastfeeding mothers

1. The diet should be healthy, varied and balanced, including all food groups such as dairy products, eggs, meat, fish, legumes, cereals and, of course, cereals. fresh fruits and vegetables.

5. Avoid as much as possible the consumption of refined sugars. Opt for healthy carbohydrates, preferably whole grains and legumes. 

6. Do not consume tobacco, alcohol or caffeine. Be cautious with the consumption of medicines, and also with the consumption of herbs and plants (infusionshomeopathic medicines...).

When in doubt, ask your doctor if you can or should take them.

7. Take the vitamin supplements recommended by your doctor. A supplement of 200 micrograms of iodine per day is recommended for all (unless specifically contraindicated).

Consume several servings of fresh fruits and vegetables every day.

8. Adequate hydration is essential. It is very healthy to drink 10 or 12 glasses of water per day (about 2.5 liters per day).

9. Consume foods rich in iron (red meat, liver, cockles, mussels, lentils...). Accompany its consumption with a source of vitamin C (lemon, orange...) and never with calcium (milk, cheese...), since it would prevent its correct absorption.

This will aid in proper postpartum recovery.

10. Do daily physical exercise, appropriate to your situation.

It is essential to complement a healthy diet and lifestyle, and to help regain pre-pregnancy weight more quickly.

Highest caloric intake: 2,700 kcal

During this period, caloric expenditure is higher and, therefore, nutritional needs increase slightly.

The general recommended caloric intake for a breastfeeding mother is about 2,700 Kcal (in non-lactating women about 2,200 Kcal are recommended).

It is not necessary to force feeding; it is recommended that the mother feed according to her own appetite, but taking this into account.

The different food groups should be present in the diet, and the distribution should be similar to that recommended for the general population.

Breastfeeding, more fat reserves

During pregnancy, the mother accumulates reservesThe main source of milk, mainly fat, which is intended for the adequate production of breast milk, is the milk of the mother.

The child's increased calorie demand during these first six months helps the mother's weight loss process, helping the nursing mother regain her pre-pregnancy weight more quickly, easily and effectively.

Thus, breastfeeding mothers exclusively usually lose half a kilo to one kilo per month during the first six months.

This is not an optimal time for restrictive diets: it is better to leave them for a little later.

Vitamins that help

As for whether the mother needs to take vitamin supplements, the only universally recommended supplement is the iodine (200 micrograms per day).

It is also highly recommended to take enough vitamins and minerals in the diet.

This is why it is so important to follow a proper diet. Some mothers who suffer from a deficiency of a particular vitamin will need to supplement it, as may be the case with vitamin D (if you have little exposure to sunlight), or of the vitamin B12 (in vegetarian mothers), for example. 

Some tips to facilitate the mother's diet are to consume:

• At least 5 servings of fruits and vegetables fresh daily;
• Include proteins such as chicken or turkey and eggs;
• Consume fish 2 to 3 times a weekThe fish should be those low in mercury, such as sardines, tuna, trout and salmon;
• Carbohydrates should preferably be whole grains. such as rice, pasta, cereals, toast and bread to increase fiber intake, in addition to consuming grains;
• 2 or 3 servings of dairy products per daysuch as 1 glass of skim or semi-skim milk, 1 slice of white cheese and 1 plain yogurt, for example.
• In case the baby has a problem with lactose intolerance, the mother may have to avoid these foods or eat them lactose-free, having to obtain calcium from other food sources.