How Should Feeding Be During Lactation?
Lactation is the first period of life, which includes several months, during which the newborn is fed solely and exclusively on milk. During this period, the needs of the mother and the baby have to be addressed separately. In this article we will see how the mother’s feeding should be during lactation.
Mother’s feeding during breastfeeding
During lactation, the woman’s needs are higher than those required during pregnancy. It is assumed that part of the additional energy requirements involved in milk production during the first months of lactation are satisfied with the fat stores accumulated during pregnancy.
Good breastfeeding must be prepared from pregnancy, both from a nutritional and psychological point of view. The WHO (World Health Organization) and numerous articles have for several decades emphasized the benefits that breastfeeding brings to both the baby and the mother.
Nutritional requirements of the lactating woman
Energy requirements
Calories during pregnancy should be increased, since producing a liter of milk costs about 700 kcal and, although this is not the required daily amount, it is recommended that a woman’s energy consumption increases by 500 kcal per day compared to before of pregnancy.
Carbohydrates
Carbohydrates must be taken in sufficient quantity to increase energy consumption. About 350 g per day is recommended, avoiding simple sugars.
Fats
As for lipids, the recommendation is around 90 g per day, and they should come from foods that provide essential fatty acids, such as fish or virgin olive oil, since breast milk is very rich in them.
Protein
Protein should be ingested in an amount greater than that consumed during pregnancy : approximately 100-110 grams per day.
Minerals
Calcium, which was an essential mineral element for the formation of the bones of the fetus during pregnancy, during lactation is essential for the production of milk. Therefore, a similar amount is required.
A varied and balanced diet provides enough phosphorus. On the contrary, in the case of iron, the mother has to continue making an effort to eat foods rich in it, since the amount of iron in milk is directly proportional to that of the mother’s diet.
The baby uses during lactation, mainly, the iron that has accumulated in the fetal stage. However, the proportion of iron provided by the mother’s milk can help, in case the fetus’s reserves are insufficient.
Vitamins
During the lactation period, the need for both water-soluble and fat-soluble vitamins increases. To satisfy these requirements, a very varied diet that includes:
- Dairy (vitamins A and D).
- Fresh fruit and vegetables (vitamin C and provitamin A).
- Meats, whole grains, nuts, legumes (vitamins of group B).
Water
During lactation, the woman produces milk, the main component of which is water. Therefore, the ingestion of liquids is important: it must increase with respect to the gestation period, at least, half a liter to three quarters of a liter a day.
It is not essential to increase the water-based intake, but it can also be done by drinking milk, non-exciting infusions (chamomile, for example), homemade vegetable broths, soups, etc. Avoid strong coffee and tea, cola drinks and, above all, alcohol.
Are there foods to avoid in feeding while breastfeeding?
In general, there is no food that should be completely eliminated, but rather decrease your intake such as:
- Blue fish, especially swordfish, bluefin tuna, shark and pike, due to the amount of mercury.
- Caffeine, alcohol and dark chocolate, for being stimulants.
- Sweets and ultra-processed foods, as they are not healthy.
Some foods change the taste of milk (garlic, onions, asparagus, artichokes, spices, etc.), but they do not make the baby eat more or less. If after eating a certain food the baby becomes nervous at the breast and wants to breastfeed, you know that he does not like it and, if you want, you can avoid it.
