The best nutrition for a baby is the mother's milk. It protects the child from allergies, infectious diseases and strengthens the emotional bond with the mother. However, lactation is also hard for the mother with short and tiring nights. Therefore a diet to suit this particular regime is not only vital for the quality of the mother's milk, but also for the mother's health and general performance. A balanced diet with a high value-added range of foods covers the increased nutritional needs of lactation.
A mother uses calories to produce milk
During lactation the mother produces about 7 dl of milk a day. The body needs about 600 calories for milk during the first 3-4 months. The body partly meets this demand through the fat acquired during pregnancy. This is a chance to lose some of the remaining weight gain in a natural way. If lactation is not possible for any reason, you do not have the extra need for energy and need to watch your body weight.
No dieting during lactation
A healthy, varied diet according to the recommendations of the food pyramid, is also important during lactation. Plenty of vegetables, fruit, starch products and sufficient milk and milk products as a source of protein and calcium. Meat also provides plently of iron, zinc and B12. High-quality oils (rapeseed, olive oil) are also important, as is the regular consumption of fish to provide vital fatty acids.
Drink more and have a portion of milk per day
As during pregnancy, the mother needs a bit more protein during lactation as well. An extra glass of whole milk or an extra helping of cheese is enough to get the extra protein. It is also important for the mother to drink 2.3 to 3 litres to produce her milk during lactation. Avoid drinks containing caffeine or alcohol.
Avoiding harmful substances in mother's milk
Faulty kitchen hygiene, microbes or harmful substances can affect the mother's milk and can be bad for the baby. For example, the baby can get mercury, lead, dioxins or similar componds from the mother's milk. So it is important to avoid certain types of fish including swordfish, marlin/spearfish, shark, as well as herring and salmon from the Baltic sea. Cut down on fresh tuna and imported pike as well. You should not have peppered game more than twice a week as it can contain a lot of lead.
Did you know that ...
... mother's milk contains special antibodies, which are not available in formulated milk?
... the mother's milk acquires its own special taste through the mother's diet? This allows the baby to get used to the many different tastes of the family's cooking.
... during lactation the mother should only avoid certain types of food if the baby repeatedly reacts to a certain food or smell? A baby's wind or colic can have many causes, which are not always related to their diet.
... alcohol can get into a baby's system through the mothers' milk?
Regular alcohol consumption or the consumption of large quantities of alcohol can affect the baby's psychomotor development.
... caffeine goes into the mothers' milk and can make the baby restless and unable to sleep when large quantities are consumed?