Title : Breastfeeding Diet 101 -. What to eat during lactation
link : Breastfeeding Diet 101 -. What to eat during lactation
Breastfeeding Diet 101 -. What to eat during lactation
it is not surprising, it is incredibly important to eat healthy during lactation.
Breast milk is very nutritious and contains most of the nutrients your baby needs for the first 6 months of life.
Consequently, most of their nutrient needs are increased in order to meet this demand.
Healthy eating will also give you the energy you need to take care of yourself and your baby.
What is more, the consumption of healthy foods may help you lose weight faster pregnancy.
This article explains everything you need to know about a healthy diet during lactation.
Breast milk is very nutritious
With the exception of vitamin D, breast milk contains everything a baby needs for proper development during the first six months of life ( 1 ).
The composition of breast milk is highly regulated, and only your diet has effects on concentrations of some nutrients ( 2 3 4 limited 5 6 ).
However, if your overall diet does not provide sufficient amounts of nutrients, which can affect both the quality of their breast milk and their own health ( 7 ).
Generally, one ounce (28 ml) of milk contains 19 to 23 calories, with 3.6 to 4.8% from protein , 28.8 to 32.4% fat and 26.8 to 31.2% from carbohydrates , most lactose ( 3 4 5 ).
Unlike baby formula, the calorie content and composition of breast milk varies. Breast milk changes during each feeding and throughout their breastfeeding, in order to meet the needs of your baby ( 8 9 ).
At the beginning of a feed, milk is more watery and usually quenches thirst baby. The milk comes next is thicker, higher in fat and more nutritious.
Indeed, this milk can contain 2-3 times as much fat as milk from the beginning of a feed, and 7-11 calories per ounce ( 9 10 ).
Therefore, to reach the most nutritious milk, it is important that your baby is "empty" breast before switching to the other.
Conclusion: Breast milk contains everything a baby needs for the first six months of life. Furthermore, the fat and calorie breastmilk changes both during feeding and throughout the time that lactate.
Breastfeeding may require more calories
Making breast milk is hard work for your body.
It is estimated that breastfeeding increases energy needs by approximately 500 calories per day ( 11 12 13 ).
also have a greater need for most nutrients, so it is very important to eat a healthy and varied diet.
You might be tempted to lose weight quickly after delivery, but may have to be patient. It is completely normal that no weight is not lost - or even gain some - during the first 3 months of breastfeeding ( 14 ).
Because hormone changes in your body, you can have a larger appetite and be more likely to hold on to body fat ( 15 , 16 , 17 ).
Restricting calories too much, especially during the first months of breastfeeding can reduce both milk production and much-needed energy levels ( 18 ).
However, it is likely to experience a spontaneous increase in fat burning after 3-6 months of breastfeeding and start losing more weight than mothers who do not breastfeed ( 19 20 21 , 22 , 23 ).
The loss of approximately 1.1 pounds (0.5 kg) per week through a combination of diet and exercise should not affect milk production or milk composition, assuming you are not malnourished to begin with ( 24 25 26 ).
However, very thin women may be more sensitive to caloric restriction. They may need to eat in abundance to avoid a reduction of milk production ( 25 ).
However, remember that weight loss after birth is a marathon - not a sprint. It took months to put on weight, and it can take months to lose it.
Conclusion: Breastfeeding increases energy demands and appetite, so you can hold onto the fat during the first 3 months. Caloric restriction and other methods of weight loss can decrease your milk supply.
Eat nutrient-rich foods
Their nutrient requirements are highest during lactation, both to meet their own needs and baby.
The amounts of some nutrients in your diet can directly affect its presence in breast milk ( 7 ).
On the other hand, some nutrients are transferred into breast milk, regardless of consumption ( 7 ).
is very important to eat a variety of nutritious whole foods, to ensure you get all the nutrients you need and your baby.
Here are some nutritious foods to eat during lactation:
- Fish and seafood :. Salmon , seaweed, shellfish and sardines
- Meat: Meat Lamb pork and bodies meat , such as the liver
- Fruits and vegetables :. Bayas tomatoes col kale nder and broccoli
- Nuts and seeds Almonds nuts chia seeds hemp seed and flax seeds .
- Other foods: eggs oats Potatoes quinoa buckwheat and dark chocolate .
However, this list is in no way limiting. Here is a longer list of 50 healthy foods .
Also, avoid processed foods as much as possible, as they are usually high in calories, added sugars and unhealthy fats.
Conclusion :. is important to eat a variety of whole foods, rich in nutrients to meet the growing needs of nutrients that accompany breastfeeding
Be sure to get plenty of these nutrients
the nutrients in breast milk can be classified into two groups, depending on the degree to which are secreted in milk ( 7 ).
The amounts of nutrients from group 1 in breast milk depend on food intake, while Group 2 nutrients are secreted in breast milk regardless of ingestion or health.
Therefore, getting enough group 1 of nutrients is very important for you and your baby to get enough nutrients group 2 is especially important to you.
Nutrient Group 1
The group then presented in January nutrients and some common food sources:
- Vitamin B1 (Thiamine) :. Fish , pork, seeds, nuts and bread
- Vitamin B2 (Riboflavin) :. Cheese , almonds, walnuts, red meat , fatty fish and eggs
- Vitamin B6 :. seeds, nuts, fish, poultry, pork, banana and nuts
- Vitamin B12 :. Shellfish, liver, oily fish, crabs and shrimps
- Colina :. Eggs , beef liver, chicken liver, fish peanuts
- Vitamin A :. Sweet potatoes carrots , leafy green vegetables, organ meats and eggs
- Vitamin D :. oil, cod liver oil, fish, some mushrooms and fortified foods
- Selenium: Brazil nuts, shellfish, fish, whole wheat and seeds .
- Iodine :. dried seaweed, cod, milk and iodized salt
The amounts of nutrients from group 1 are substantially reduced in breast milk if you are poor or do not receive the right amount of your diet.
For this reason, it is important for you and your baby enough of these nutrients from your diet or supplements is obtained.
Group 2 nutrients
The group then presented 2 nutrients and some common food sources:
- Folate :. Beans , lentils, green leafy vegetables, asparagus and avocados
- calcium Milk Yogurt , cheese, green leafy vegetables and legumes .
- Iron :. red meat, pork, poultry, seafood, legumes, vegetables and dried fruits
- . Copper: Crustaceans whole grain , nuts, beans, organ meats and potatoes
- Zinc :. oysters, red meat, chicken, beans, nuts and dairy
The quantities of groups 2 nutrients in breast milk are not affected by consumption food or body reserves ( 27 28 ).
If your consumption is low, your body will take these nutrients from their own stores of bone and tissue to secrete into breast milk.
Therefore, your baby always get the right amount. However, your body stores running out if you do not get the right amount of your diet.
To avoid becoming poor , these nutrients must come from your diet or supplements.
.Conclusion: Group 1 nutrients will benefit both you and your baby, while the nutrient group 2 will prevent it from becoming deficient in itself
you can benefit from certain supplements
should always be skeptical when it comes to supplements , especially when breastfeeding.
Many supplements contain Herbs , stimulants and active substances that can be transferred to milk.
However, there are several supplements that can benefit breastfeeding mothers. These include:
Multivitamins
Some women may lack essential nutrients. This may be due to pregnancy-related nausea, aversion to food or the usual lack of variation in diet.
For this reason, some mothers who breastfeed can benefit from Multivitamin ( 7 29 ).
Vitamin B12
Supplemental vitamin B12 is not always effective. If you are deficient, then talk to your doctor about good methods to increase their levels ( 7 ).
Omega-3 (DHA)
The docosahexaenoic acid (DHA) is an essential long-chain fatty acid omega-3 found primarily in seafood, including fatty fish and algae.
is an important component of the central nervous system, skin and eyes. DHA is vital for healthy brain development and function ( 30 ).
The addition of DHA to infant formula has also been shown to improve vision in infants ( 31 ).
If your consumption is low, then the amount in breast milk will also be low ( 32 33 34 ).
-Life early deficiency of omega-3 has been linked to several behavioral problems, such as ADHD , learning difficulties and aggressiveness ( 35 36 ).
Therefore, it is recommended that pregnant and lactating women are at least 2.6 grams of omega-3 and 100-300 mg of DHA per day ( 30 ).
Vitamin D
Vitamin D it is found mainly in fatty fish, fish liver oils and fortified foods. It is very important to health in general , especially bone health and immune function ( 37 38 ).
Vitamin D is usually only present in small amounts in breast milk, especially when there is limited sunlight ( 39 access 40 ).
Therefore, vitamin D drops are usually recommended for babies from the age of 2-4 weeks ( 41 42 ).
Women who have high intake of vitamin D (6,000 IU daily) are more likely to give their babies with adequate that from breast milk. Amounts Note that this amount is much greater than recommended daily allowance ( 43 44 ).
Moreover, a deficiency of vitamin D can have serious consequences. You may experience muscle weakness, loss of bone mass and increased risk of fractures ( 45 46 47 ).
A deficiency of vitamin D in infancy can cause seizures, rickets and muscle weakness. It is also related to the development of various diseases ( 45 46 48 49 ).
Conclusion :. Some lactating women may benefit from taking multivitamins, vitamin B12, supplements of omega-3 or vitamin D
drink plenty of water
it is normal to be more thirsty than usual when you are breastfeeding, due to a greater amount of the hormone oxytocin .
When your baby latches on to the breast, oxytocin levels increase. This makes the milk begins to flow ( 50 ).
This also stimulates thirst, so drink enough water to meet the greater needs of milk production ( 50 ).
There is no set amount of water you should drink daily.
As a general rule, you should always drink when thirsty and until extinguished their thirst.
However, if you feel tired, weak or as if milk production is decreasing, you may need to drink more water. The best way to know if you are drinking enough water is the color and smell of urine ( 51 ).
If it is dark yellow and has a strong odor, then you may need to drink more water.
Conclusion: Increased amounts of oxytocin stimulates thirst during lactation. This ensures that you drink enough water to meet the growing needs of liquid milk production.
Other considerations
The general rule is that you can eat everything in moderation while breastfeeding.
However, some of the flavors of foods, spices and drinks can be reflected in breast milk. If you find that your baby gets fussy or ill shortly after a meal, it may be due to something you ate ( 52 53 54 ).
However, it should not make any significant changes in your diet without consulting a doctor or dietitian / nutritionist registered.
Here are some things that should be eaten only occasionally or with caution when breastfeeding are presented.
Caffeine
About 1% of Caffeine consumed is transferred into breast milk. Babies need much more time to metabolize caffeine ( 55 56 57 58 59 ).
Moderate amounts of coffee and caffeinated beverages has not been shown to cause harm, but may affect the baby sleep ( 58 60 ).
Therefore, it is recommended that breastfeeding women limit their coffee consumption to about 2-3 cups a day ( 61 ).
Alcohol
Alcohol pass into breast milk also opens. The concentration resembles the amount found in the blood of the mother ( 62 ).
However, babies metabolize alcohol only half the rate of adults.
Alcohol consumption is generally measured in units, where one unit equals 10 ml of pure alcohol. Alcohol units of common drinks are ( 63 ):
- A small glass of wine (11-13%) :. 1.5-2 units
- A large beer (4-5%) :. 2-2.5 units
- One measure of a drink (40%) :. 3.3 units
On average, it takes your body about 1-2 hours to clear each unit of alcohol ( 64 ).
Therefore, you have to wait a couple of hours for each drink consumed before feeding your baby.
cow's milk
Approximately 2-6% of children may be allergic to cow's milk protein diet of the mother, and may develop rashes, eczema, diarrhea, bloody stools, vomiting or colic ( 65 66 67 68 , 69 ).
The only cure is to exclude the protein from cow's milk all from your diet for 2-4 weeks if you want to continue breastfeeding ( 68 ).
If your baby's symptoms improve, try eating large amounts of protein in cow's milk again for a week. If symptoms do not return, then the baby may have exceeded their intolerance to proteins in cow's milk.
However, if the symptoms return, then you have to eliminate cow's milk from their diet and calcium supplementation until the baby is 9-12 months old.
If symptoms are severe, then you should always consult with a doctor.
Conclusion: Breastfeeding women should limit their intake of caffeine and alcohol. Some babies may be allergic to cow's milk protein in the diet of the mother.
Take Home Message
you have a greater need for calories and most nutrients during lactation.
If you are not getting enough from your diet, then this may adversely affect the quality of breast milk. It can also be bad for your health.
Therefore, it is more important than ever to eat a variety of healthy foods, nutritious foods .
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