"Supply the baby with healthy nutrients"

Fresh in the world, a newborn is still really helpless and completely dependent on his mother. Nutrients have to absorb it by breastfeeding. During this time it is important for you as a mother to rely on a healthy diet during breastfeeding, especially if you do not breastfeed with a baby bottle. But why is that? And what does an adequate food intake look like?

Calorie intake: The baby needs that much, you need that much

The average woman consumes between 1500 and 1800 kcal a day. That makes three normal meals. About 500 kcal are added during breastfeeding. This is the energy content of breast milk, plus a few calories that are lost in production. You can take part of it from the fat deposits. As a precaution, they will be more in pregnancy. But you have to eat the majority of the extra energy: at least 400 kcal a day. What does that mean translated into food?

Two snacks extra. For example, a yogurt with fruit between breakfast and lunch. And in the afternoon a occupied bread. Whether you eat enough, you notice on the scales: the weight should stay the same or change very slowly.

Yogurt with fruit

Drinking is important for milk production

Most of the milk consists of water. Therefore, you have to consume more liquid for a healthy diet during breastfeeding. Best water, fruit tea and heavily diluted juices. In total, you should come to 2 to 2.5 liters a day. You can control the amount of milk via the amount of fluid. Incidentally, breastfeeding does not increase milk production, although some mixtures are said to be said. But if you like the tea, drink it anyway. This is how the 2.5 liters come together lighter.

So that you do not forget the fluid intake, there are different tricks: the carafe on the desk, a glass in every room, every woman develops her own strategy. For example, you can always take a glass of water after breastfeeding. But not immediately before or while you breastfeed your baby. Otherwise your body gets used to it and always triggers the milk flow reflex while drinking. This can give uncomfortable spots on the top.

Drinking is important for milk production

The right fat for breastfeeding

Mother and child need essential fatty acids. It has been scientifically proven that omega-3 fatty acids in babies are good for brain development. Unsaturated fats are therefore an indispensable ingredient for a healthy diet during breastfeeding. The essential fatty acids can be found, for example, in linseed oil and wheat germ oil. Stir a tablespoon of it into the salad bowl every day. The healthy docosahexaenic acid (DHA) is especially in fat fish. It should therefore be two to three fish meals a week. Avoid large predatory fish such as tuna or shark, because these contain too many pollutants. Instead, use herring, sardines and other small sea fishing. They not only deliver DHA, but also iodine.

Leinoel and flax seeds

Vitamins: Particularly important for a healthy diet during breastfeeding

You don't need to eat calories for two, but vitamins. So stick to the old rule of thumb for a healthy diet: five times a day fruit and vegetables. The more colorful, the better. Eat salads and raw food, but also cooked vegetables and legumes. Buy the fruit depending on the season and preferably unsprayed. This covers almost all of their vitamin needs and that of their child.

Only two vitamins cannot be found in fruit and vegetables. Vitamin D can make your body yourself if you go enough to the sun. Food with vitamin D are chicken egg and seafish. Eggs and milk provide them with the vital vitamin B12. Smaller quantities of this vitamin are contained in every animal food.

Vitamins in fruit and gem

Vegan and breastfeeding - is that possible?

Jein. Because you and your child need vitamin B12. As long as no vegetable source is found for this fabric, chicken, milk and liver are the best sources. If you want to feed vegan, you have to take a preparation with vitamin B12. Talk to a doctor and have your blood values ​​checked. Because even during pregnancy, the need for vitamin B12 is increased.

Your baby could have taken care of the body's own savings. In this case, you urgently need to refill.

Vitamin B12

Iron and calcium

Breast milk contains little iron. Therefore, the need is not increased during breastfeeding. But during pregnancy her baby got what it took for his blood formation. Now it is time to fill up your memory. Iron -rich foods are, for example, red meat and lentils. Vitamin C makes it easier to absorb iron. So drink a glass of orange juice after eating.

The baby also uses their calcium storage. Dairy products and calcium -rich mineral water are suitable for refilling.

Calcium -rich foods

You should do without this

Alcohol and caffeine pass into the milk and harm the baby. So avoid both. Right after breastfeeding you can drink a small cup of coffee, but it shouldn't be more. If you don't want to do without the hot cup in the morning, take caffeine -free or malt coffee. To get going, an apple helps: fructose makes you alert.

Otherwise you do not need to do without food. It is probably a rumor that citrus fruits should make a wound buttocks. Even bloating in the baby usually has nothing to do with your diet. If your child has a lot of bellyache, you can omit bloating foods such as cabbage and beans for a week. Sometimes it helps, but mostly not.

No alcohol

Healthy weight loss during breastfeeding

"It will come in new months, in nine months". This is the rule of thumb for the pregnancy pounds. The wisdom behind it: during breastfeeding you should slowly come back to your starting weight. Not with violence. For crash diets, the wrong time is now .

If you want to slowly reduce the fat deposits while breastfeeding, there is a trick: eaten rather fat low. Then the fat content of the milk comes directly from the body fat. Of course you need the essential fatty acids (see above). You should also not save on the omega-3 fatty acids. But you can screw the saturated fats a little back. For example with low -fat milk instead of whole milk.

Choose lean types of meat: poultry, rabbit, deer. From beef and pig, take the lean parts, not the bacon. Nothing fried, but make fries and schnitzel in the oven. To roast, take a well -coated pan, which manages with very little fat. And instead of cream cake, there are fruit cake with biscuit floor-there is no butter or margarine in it.

Make fries in the oven

Nutrition plan for breastfeeding mothers

The first pillar of a healthy diet during breastfeeding should be grain products. They deliver the necessary carbohydrates. Use wholemeal products instead of white flour. Feel free to try different types of grain. Eat bread for breakfast, at noon as a saturation insert potatoes, rice or pasta. In the afternoon a little bread or crispbread with a delicious spread. For the warm dinner there is again a strong side dish. Eat cold in the evening, then bread comes on the table.

You have many products to choose from for protein needs: meat, fish, eggs and dairy products on the animal side; Legal fruits are available for vegetable foods. Breast milk contains comparatively little protein, so you only need about 15 grams extra a day during breastfeeding.

Energy plan for breastfeeding Muetter

Vegetables should be on the plate with every meal. It provides the necessary vitamins for breastfeeding. Cold salads, warm vegetable pan - eat what you like. In summer, green smoothies can add healthy eating.

A little tip at the end: If you breastfeed your child, you can get one Babyl spars use for your treasure to prevent his Baby body Or other clothes are stained, he should spit out the milk once.