After giving birth, a mother's nutrition plays a crucial role - not only for her own regeneration, but also for the healthy development of the baby if it is breastfed. Through breast milk, the baby receives everything the mother eats and drinks. This is why it is important to focus on a full, varied and balanced diet in sufficient quantities.
A breastfeeding woman needs approximately 450–500 kcal more per day than before pregnancy, and at the same time has increased requirements for the intake of some vitamins and minerals. It is not always easy to cover everything with just a regular diet - therefore it may be appropriate to consider a quality dietary supplement. Some mothers can also try so-called galactogogues, which are natural substances that support the production of breast milk.
What should a new mother focus on in her diet?
Proteins
For tissue regeneration and milk production. Ideally 1.1 g/kg body weight/day.
Sources: meat, fish, eggs, dairy products, legumes, tofu, tempeh, nuts and seeds.
Healthy fats
Mainly omega-3 fatty acids (DHA), which are important for the development of the baby's brain and eyes.
Where can we find it? In fatty sea fish (salmon, sardines), flaxseed, walnuts, rapeseed oil. Many professional societies recommend supplementing DHA in the form of food supplements in an amount of approximately 200–300 mg per day.
Carbohydrates
Important for energy. Choose complex carbohydrates with a low glycemic index – whole grains (oats, brown rice, bulgur, quinoa), vegetables and fruits.
Vitamins and minerals
The body has increased demands on the intake of, in particular:
Calcium – dairy products, poppy seeds, tofu, broccoli
Iron – red meat, legumes, leafy greens
Zinc – meat, eggs, pumpkin seeds
Vitamin D – supplementation is usually necessary, especially in the winter months
Vitamin B12 – especially important on a plant-based diet
Iodine – iodized salt, sea fish, milk
Fluids
Breastfeeding increases your fluid needs. Drink at least 2.7 liters a day , primarily water, unsweetened teas, and soups. Avoid sugary sodas and limit caffeine.
Galactogogues
Some substances can help support milk production and be part of a supportive regimen, such as grape asparagus, fenugreek, and milk thistle.
In conclusion, we would like to say that psychological well-being, enough sleep (if possible), and support from others are just as important for successful breastfeeding and a mother's recovery after childbirth as nutrition itself.
Resources:
Institute of Medicine. Nutrition During Lactation. National Academies Press, 1991. https://nap.nationalacademies.org/catalog/1577/nutrition-during-lactation
World Health Organization. Infant and young child feeding. https://www.who.int/news-room/fact-sheets/detail/infant-and-young-child-feeding
NHS. Your diet and breastfeeding. https://www.nhs.uk/conditions/baby/breastfeeding-and-bottle-feeding/breastfeeding/diet/
Academy of Nutrition and Dietetics. Nutrition for Breastfeeding Mothers. https://www.eatright.org/health/pregnancy/breast-feeding/nutrition-tips-for-breastfeeding-moms
La Leche League International. Foods That Promote Milk Production. https://www.llli.org/breastfeeding-info/milkproduction/
https://www.unicef.org/rosa/stories/what-eat-during-and-after-pregnancy