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28 January 2021

Cansu Kahraman

Registered Dietician

Maternal Nutrition During Breastfeeding Period

Maternal Nutrition During Breastfeeding Period

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Nutrition during breastfeeding after pregnancy is also extremely important for both mother and baby.

 

  • How much fluid should I drink while breastfeeding?
  • During the breastfeeding period, the mother needs the most fluid. Therefore, it is very important to take 3 -3.5 liters of fluid throughout the day. For this reason, you are requested to consume more liquids such as water, herbal teas, fruit juice, buttermilk, and compote while needed. You don't need to make the compote with sugar. The fruit's own sugar will be sufficient.
  • It is important to drink a glass (200-250 milliliters) of water after each breastfeeding session. 
  • It is known that expressing milk frequently can positively affects milk production.

 

  • For what should I pay attention while breastfeeding?
  • - A sufficient amount of protein should be taken. In particular, consume fish at least twice a week.
  • - Vitamin B12 is important for milk efficiency. The best source is lean red meat and eggs.
  • - Taking sufficient calcium is very important for the mother’s bone health.
  • - It is also important to take Folic acid during lactation, as it was taken during pregnancy. Make sure that green leafy vegetables are added in your diet.
  • -  Taking magnesium and zinc should not be negligent. One of its best sources is almonds.
  • - There is not enough vitamin D in breast milk. Baby should be taken outdoors for 15-20 minutes in sunny weather, despite the supplements taken. The time spent in sunny weather is beneficial for the synthesis of the vitamin.
  • - If you have an iron deficiency, you can add molasses or raisins to fruit juices and squeeze lemon into your salads.
  • - You should be careful of not having either tea or coffee half an hour after your meal.
  • - If you want to eat sweet, you can choose milk desserts that will not cause gas.
  • - Milk; has an ideal balance in terms of protein, carbohydrate and calcium. Therefore, you should take care to consume milk during breastfeeding. You can choose lactose-free milk in case it causes gas.
  • - If you add cumin to your meals, you can prevent gas problems in your baby.
  • - When you are going to consume legumes, you can keep it in water for 2-3 days (by the sprouting method) and prevent the gas-making essence.

 

  • What should I do if my baby is sensitive to certain foods?
  • If your baby is sensitive to some foods taken by you, by becoming uncomfortable after breastfeeding, you can try to stay away from that food for a while. If you notice that your baby is relaxed, it would be useful to remove that food from your diet during the breastfeeding process. If there are certain food allergies in the family, you should be careful while consuming these foods. Although it has not been proven definitively. It is reported that foods with a sharp smell such as cabbage, cauliflower, dried legumes, celery, leeks, broccoli, orange, melon, cherry, onion, garlic increase the gas pain in the baby. If you observe such a situation, do not consume these foods for a while.
  • How can I increase my milk?
  • Foods that increase breast milk are always wondered. In fact, there is no miraculous nutrient that increases breast milk. Mom; should believe that her milk will be sufficient, if she eat a balanced diet and take enough fluid, the milk will also increase. However, the psychological state of the mother during breastfeeding is also important in the amount of milk. Contrary to popular belief, sugary foods (tahini halva, sweets, etc.) do not increase breast milk. While consuming sugary foods, the feeling of thirst increases. Whereas the milk yield increases as a result of in-take water.

 

  • LIST OF SAMPLE DIETS FOR BREASTFEEDING MOMS:
  • Breakfast:
  • 1-2 slices of sheep + goat's cheese mixture (30-60 grams)
  • An egg or a slice of cheese
  • Tomato, cucumber, greens (with lemon)
  • A tablespoon of natural tahini + molasses or honey
  • Unroasted walnuts or almonds
  • Lunch:
  • Soup
  • Grilled curly mutton, lamb or fish. Or a plate of meaty vegetables or legumes
  • Green Salad
  • Snack:
  • Fruit
  • Unroasted walnuts, almonds
  • Kefir or homemade yogurt
  • Evening (four hours before bedtime)
  • Soup
  • Vegetable meal or legume meal
  • Sugar-free compote
  • Homemade yoghurt, buttermilk or cacik
  • Green Salad
  • Night (Two hours before bedtime)
  • Fruit
  • Homemade yogurt or kefir

 

 

Registered Dietician Cansu KAHRAMAN

Nutrition and Diet