Introduction
The diet followed during lactation and even earlier in pregnancy strongly influences milk secretion, with physical and psychological repercussions on both mother and child.
Breast milk
Breast milk and baby health
The following table shows the quantity - purely indicative - of milk that the child should take daily in the period between the first and fifth month of life:
| Life span expressed in months | Daily amount of milk expressed in grams (g) |
| 1st month | 600-650 g |
| 2nd month | 650-700 g |
| 3rd month | 700-750 g |
| 4th month | 750-800 g |
| 5th month | 800-850 g |
Breastfeeding can be continued until the sixth to seventh month of life. Subsequently, milk secretion, even if sufficient from a quantitative point of view, is no longer able to sustain the increased developmental needs of the child alone.
Food Choices
Nutritional need in lactation: is it different?
All in all, the nurse's diet is not so different from that of a normal adult woman and the differences are easily quantifiable.
Extra calories during breastfeeding
The adipose accumulation that occurs during pregnancy - very evident also in the breast - contributes 120 kcal / day to the production of 700-800 ml of milk; therefore, the caloric increase to be supplied with the supply is only partial. Based on the recommendations we recommend about:
| monthly salaries | Extra calories per day (+ kcal / day) |
| 0-1 month | + 450 kcal / day |
| 1-2 months | + 532 kcal / day |
| 2-3th month | + 565 kcal / day |
| Month 3-6 | + 507 kcal / day |
Note : it is recommended that the nurse divides the diet into approximately 6 meals a day, of which 3 main (breakfast, lunch and dinner) and 3 secondary (mid-morning snack, mid-afternoon and the third to eat as needed).
Extra protein during lactation
Considering a normal protein intake of about 13.5% on total heat, for example 2, 200 kcal, it is advisable to add about 17g more; for example [(2200 x 0.135) / 9] + 17 g = 91 g.
Fats, carbohydrates and extra fiber during breastfeeding
There is no significant difference on the required percentages of fats and carbohydrates; will be increased proportionally to the standard to bridge the energy gap taking into account protein requirements.
On the other hand, it is advisable to increase the intake of essential and semi-essential fats when breastfeeding; both the percentages and the actual weight do not change. In particular:
- Total polyunsaturated fatty acids: 5-10% of total calories
- Omega 6: 4-8% of total calories
- Omega 3: 0.5-2.0% of total calories, of which at least 250 mg / day consist of EPA and DHA, and another 100-200 mg / day of DHA.
The fibers remain unchanged.
Extra minerals during breastfeeding
Compared to the needs of a normal adult woman, the demand for minerals in lactation is significant. We require:
- Calcium: 1, 200 g / day
- Iron: 18 mg / day.
Extra vitamins during breastfeeding
In lactation, it is advisable to treat above all the intake of some vitamins, including:
- B1 or thiamine: 1.1 mg / day
- B2 or riboflavin: 1.7 mg / day
- PP or niacin: 16 mg / day.
The need for other vitamins also increases slightly, but given the increase in calories and their satisfactory concentration in most foods (taking for granted a balanced diet), this is generally satisfied properly.
What foods to choose when breastfeeding?
Protein, mineral and vitamin sources
The nurse must therefore use protein foods:
- Milk and dairy products, also rich in calcium, phosphorus and vitamin A, essential elements for the good health of the mother and the newborn.
- Fish, eggs and meat, which in addition to supplying proteins will help to cover the needs of essential fatty acids and amino acids, iron, minerals and some vitamins (important is the concentration of vitamin D).
Lipid and vitamin sources
As a lipid source it is advisable to focus on vegetable oils, preferably raw; particularly useful thanks to their precious load of beneficial fatty acids, they are also very rich in vitamin E.
Sources of carbohydrates, fiber, vitamins and trace elements
Finally, fruit, vegetables, legumes and cereals will contribute to completing the nutritional framework, satisfying the demands of fiber, vitamins and trace elements.
Water in feeding for breastfeeding
An often underestimated aspect concerns the necessary supply of liquids, very important for the regulation of the hydrosaline balance and for the elimination of nitrogenous waste. Suffice it to say that water constitutes more than 75% by weight of the entire organism and is present in milk in a percentage that is around 80%.
For this reason, during lactation it is advisable to take at least 2 liters of water per day, generally with a low fixed residue (low mineral content), alternating it with a medium mineralization, preferably calcic and with a nitrate concentration lower than 10 mg / liter. The recommendation to use calcium water is explained by the increased need for calcium that characterizes the entire period of lactation (about 1200 mg / day). This nutritional requirement can however be satisfied by integrating the diet with milk, yogurt or cheese, foods notoriously rich in this mineral.
What to avoid in breastfeeding?
To moderate the presence of added sugars in the diet, rich in calories but "empty" from a nutritional point of view, because they lack vitamins, minerals and essential amino acids.
Furthermore, it is advisable to limit the consumption of:
- Alcoholic: best to avoid them but, in the case, it is suggested to place them at meals and not to exceed 100-150 ml / day
- Nervini: better to exclude them completely; alternatively, it is advisable to limit them as much as possible (for example 1-2 coffees a day) paying attention to the sum of the stimulants contained in various types of food (coffee caffeine, tea theophylline, cocoa theobromine, etc.)
- Synthetic sweeteners: useful for reducing the intake of added sugars but often potentially in excess; the sum of all the synthetic sweeteners contained in the food must be ≤ 7 g / day
- Potentially allergenic foods (crustaceans, peanuts, nuts, soy): to reduce the risk of early exposure of the newborn; the causes leading to the formation of allergies are not yet known and therefore it is necessary to limit the risks
- Supplements, drugs, herbal remedies etc: possibly to be eliminated.
Useful Tips
What do you need to know about breastfeeding?
- As we have already said, breastfeeding requires the mother to have an estimated energy cost of around 500 calories a day and it is therefore appropriate to increase the caloric intake of one's diet by a similar value. It must however be considered that this datum is strongly influenced by the dietetic and psychophysical course of pregnancy; for this reason it is advisable to contact your service center to receive personalized food information.
- If it has not been adequate during pregnancy, the feeding of the nurse must be re-evaluated both under the quantitative and qualitative aspect. You don't just need to ask yourself how much to eat but how to do it and what to include in your diet to gain in wellness. Fresh foods, therefore, but also frozen, prepared with simple cooking methods (steamed, baked in foil, etc.), avoiding those that are less healthy, such as dips, fries and grills (the more harmful the higher the carbonized parts of the food).
- In the kitchen it is good to manage the use of spices and various aromas. Despite the subjectivity of this aspect, many newborns seem not to appreciate the milk flavored with too strong flavors, such as those transmitted by a mother who follows a diet too rich in: garlic, anchovies, ketchup, asparagus, cabbage, onions, curry, cheeses with an intense aroma such as gorgonzola, peppers, ginger, etc. Considering the variability of the response of the child, it is a good rule to observe its reactions and adapt its nutrition to them. On the other hand, it has recently been discovered that in most cases, it is during breastfeeding that people learn to know and distinguish smells and tastes; we therefore advise you NOT to exclude strongly aromatic foods, but to make reasonable use of them. For the same reason, it is not recommended to use medicines that can pass into the milk and that should only be taken under strict medical supervision. The category also includes commonly used medicines such as aspirin, eye drops, rhubarb and purgative or laxatives.
- Some foods such as sausages, game, crustaceans, molluscs and eggs or raw meats can give the child intestinal problems. Preserved meat is often rich in nitrates and sometimes even nitrites, potentially dangerous substances for the mother and the newborn; for this reason it is good to consume it in moderation (for example in quantities of 50 g at a time, no more than 2 times every 7-10 days).
- If the child suffers from colic, it is a good rule to avoid the consumption of foods or drinks that favor the formation of gas in the intestine, such as beans, smoothies, yeasts and dairy products.
- As mentioned in the introductory section, it is essential to moderate the consumption of caffeine (at most three cups of coffee a day) and alcohol (at most a glass of wine or beer at the end of a meal, spirits absolutely forbidden).
- Vitamin supplementation undertaken during pregnancy is often extended to the entire duration of breastfeeding. In any case, it is good to reiterate the fundamental importance of preventive medical consultation, especially when initiatives of this kind are to be taken.
- Citrus fruits, dried fruits and in particular peanuts, stock cubes, berries, tomatoes, eggs, crustaceans, molluscs and chocolate should be consumed in moderation, as they are foods with a possible allergenic effect. Especially if there is a family predisposition to the problem, it is a good rule to observe the reactions of the child; if symptoms such as intestinal swelling, diarrhea and rash appear, it is good to exclude these foods from your diet. Obviously in such cases an immediate consultation with the pediatrician is a must.
- Breastfeeding is certainly not the best time to start a weight loss diet, before doing so, think about the health of the baby. In addition to the nutritional recommendations in this article and those provided by the pediatrician, also consider that, in most cases, it takes about 10-12 months to recover the weight and physical form prior to pregnancy.
To learn more: Foods to Avoid in Breastfeeding »
