Lactation: What is now important in the nutrition
Breastfeeding is ideal for the child. Because breast milk is the perfect food and strengthens the immune system. Mothers perceive the lactation often as a particularly intensive phase. Many enjoy the intense contact and proximity with the child. But breastfeeding can be a not so capable. Finally, must be provided energy and nutrients for the body of the mother as well as for the growing child. Read here how breastfeeding her child and care for each other perfectly. About food quantities and tips for breastfeeding.
Demand: how many calories need to addition for breastfeeding?
In breastfeeding mothers need more calories than during pregnancy. This is only natural, because the child continues to grow and so puts on weight. Women in the first few months after birth breastfeed, need every day about 635 kcal more than before pregnancy. The child gets later complementary feeding in addition to breast milk, the mother needs daily only about 285 kcal more. 285 kcal correspond for example to two cups fruit yogurt, a big steak or a bun with cheese. 635 kcal make even made a small meal.
More nutrients for mother and baby
To grow the child, however, not only energy, but also nutrients it needs. Thus, it thrives best and the mother is not too short, should particularly always be plenty of vitamins, minerals and proteins available. So make sure to eat not only more, but also to select especially nutrient-dense foods, such. As fruits and vegetables, whole grains and low fat dairy products. In additional vitamin or nutrient tablets you do not need normally.
Recommended iodine tablets
The only nutrient, are advised in the tablet during pregnancy is the mineral iodine. As in pregnancy women need in breastfeeding more iodine. Because iodine is necessary for building tissues and for the healthy development of the child. The Europe Nutrition Society recommends 260 micrograms of iodine per day for breastfeeding. The iodine content of our food depends on the iodine content of the soil. And that is rather low in most regions in Europe. In addition to seafood contributes mainly to supply iodized salt with the mineral. To meet increased demand during lactation, iodine tablets are recommended.
Balanced diet in lactation
Very easy and secure to provide you and your child with a versatile and balanced and varied diet. Eat colorful and varied with lots of fresh plant foods, moderately animal foods and very little fat and sweet. This also has the advantage that you get used to the child equal to a healthy and varied diet. After all the flavors of the foods you eat are also familiar through milk the child. A clue how much breastfeeding should also eat, give the following recommendations of the Research Institute of Child Nutrition. How much you actually need personally, you can see from your weight development and the prosperity of the child.
||Increase in full breastfeeding
|Potatoes, rice, pasta
|Bread, cereal products
|Milk, dairy products
|Oil, butter, margarine
|Confectionery, snack foods, sweetened beverages
||max. 200 kcal/day
||max. 65 kcal/day
Beverages: Drink every time the use of food a glass of water
During lactation, it is especially important to drink enough. To the mother’s body can make enough milk. In addition to the normally required 1.5 liters per day, you should still take approximately a further liter of beverages. The best way to get used to drink before each meal and each of your breastfeeding baby drink a glass of water. Drink regularly in any case, even if you are not thirsty. Because thirst is already a sign of dehydration. When drinks are primarily water, unsweetened herbal and fruit teas and juice spritzers.
What breastfeeding women should avoid?
When breast-feeding has a lot to eat and drink. Caution is advised when water from lead pipes, such as those found in old buildings. In this case, you prefer to go up on bottled water as a beverage. Even with alcohol you must to abstain. Finally, the child has to drink the same. That is why it is better not to take alcoholic beverages. You have the right to drink a glass but only in special cases.
What kind of food a child does not carry?
Some counselors recommend breastfeeding women to avoid flatulent food such as cabbage or legumes to the child and to save yourself bloating. Even citrus is often discouraged, so that the baby can not get a sore bottom. However, these foods cause problems by no means always. Restrict therefore not unnecessarily. The more you leave, the more one-sided is the diet for mother and child. Only when actually bloating or a sore butt occur, you can omit individual food temporarily and check whether the situation is improving.
Losing weight while breastfeeding
Many mothers want the accumulated during pregnancy pounds like to get rid as soon as possible. That’s during breastfeeding actually not as hard as the body needs more calories significantly (see above). So you just need a little patience and some moderation in eating. On fast crash diets you should avoid it. Remove possible is only 0.5 kg per month. For anyone who eats too little, may not make enough milk and risks that both mother and child missing nutrients.
Tips for breastfeeding
- Place your baby as soon as possible after giving birth to her chest in order to promote milk production.
- Find a comfortable posture for themselves and the baby during breastfeeding.
- Breastfeed your baby on demand. In the first four weeks it should get at least 8 feedings. Later ranging from 6-8 meals.
- Whether the baby is drinking enough, you recognize in the development of its weight.
- Ideally, you should breastfeed your child at least six months. From the 4th – 6th month, depending on needs to start with the supplementation.
- If you have problems with breastfeeding, contact a midwife at best or attend a breastfeeding support group.