BREASTFEEDING NUTRITION GUIDE
It is scientifically proven that breastfeeding is important for mother and baby. Babies who are not breastfed have a higher incidence of obesity, stomach disorders and allergic reactions than babies who are breastfed. Breastfeeding also has many positive effects on the mother’s health.
In order to improve the quantity and quality of milk during breastfeeding, the mother should pay attention to her diet and avoid stress. During the first 6 months of breastfeeding, the mother should not lose too much weight. Instead, it should be aimed to eat a healthy and adequate diet and breastfeed adequately.
Nutrition Recommendations During Breastfeeding
-The mother should consume milk, yogurt and cheese, which are rich in calcium, regularly and in sufficient quantities.
-Most of breast milk is composed of water. For this reason, consumption of 2-3 liters of water every day should not be neglected.
Low-calorie weight loss diets should not be applied for the first 6 months and this process should progress under the control of a dietician.
-Consuming foods with high omega-3 content contributes to the mental development of the baby. For this reason, it is important to consume fish twice a week, walnuts, purslane or omg-3 supplements.
-Folic acid is one of the essential vitamins both during pregnancy and breastfeeding. Care should be taken to consume green leafy vegetables in season.
-Consumption of tea, coffee and acidic drinks should be reduced. It is important to consume them 1-2 hours after a meal, open and with lemon in order to prevent vitamin and mineral losses.
-When consuming sweets, preferences should be made with less sugar and that will not cause gas.
-Avoid packaged foods with unknown ingredients. Additives can pass from breast milk to the baby.
-Smoking and alcohol consumption reduces the amount of milk and causes harmful substances to pass from breast milk to the baby.
-Magnesium and zinc are important components for every woman throughout life. The best sources are red meat, nuts and almonds.
-An average of 700-800 mL of milk is secreted daily and the mother’s energy and nutrient requirements should be increased during lactation in addition to the normal requirements.