" Providing the baby with healthy nutrients "

Freshly born, a newborn baby is still really helpless and completely dependent on its mother. It must absorb nutrients through breastfeeding. During this time, it is important for you as a mother to focus on a healthy diet while breastfeeding, especially if you are not using a baby bottle breastfeeding. But why is this the case? And what does an adequate nutritional intake look like?

Calorie intake: this is how much the baby needs, this is how much you need

The average woman consumes between 1500 and 1800 kcal a day. That's three normal meals. During breastfeeding, around 500 kcal is added to this. This is the energy content of breast milk, plus a few calories that are lost during production. You can take some of this from your fat deposits. These increase as a precaution during pregnancy. But you have to eat most of the extra energy: At least 400 kcal a day. What does that mean in terms of food?

Two extra snacks between meals. For example, a yogurt with fruit between breakfast and lunch. And a sandwich in the afternoon. You can tell whether you are eating enough on the scales: your weight should stay the same or change very slowly.

Yoghurt with fruit

Drinking is important for milk production

Milk consists mainly of water. That's why you need to drink more fluids for a healthy diet while breastfeeding. Water, fruit tea and highly diluted juices are best. You should drink a total of 2 to 2.5 liters a day. You can control the amount of milk by the amount of liquid you drink. Incidentally, breastfeeding teas do not increase milk production, although some blends are said to do so. But if you like the tea, drink it anyway. This makes it easier to drink the 2.5 liters.

There are various tricks to ensure that you don't forget to drink: a carafe on your desk, a glass in every room - every woman develops her own strategy. For example, you can always drink a glass of water after breastfeeding. But not immediately before or while you are breastfeeding your baby. Otherwise your body will get used to it and trigger the milk flow reflex every time you drink. This can cause unpleasant stains on your top.

Drinking is important for milk production

The right fats for breastfeeding

Mother and child need essential fatty acids. It has been scientifically proven that omega-3 fatty acids are good for brain development in babies. Unsaturated fats are therefore an essential ingredient for a healthy diet while breastfeeding. The essential fatty acids are found in linseed oil and wheat germ oil, for example. Stir a tablespoon of these into your salad bowl every day. The healthy docosahexaenoic acid (DHA) is mainly found in oily fish. You should therefore eat two to three fish meals a week. Avoid large predatory fish such as tuna or shark, as they contain too many harmful substances. Instead, opt for herring, sardines and other small sea fish. They not only provide DHA, but also iodine.

Linseed oil and linseed

Vitamins: particularly important for a healthy diet when breastfeeding

You don't need to eat calories for two, but you do need vitamins. So stick to the old rule of thumb for a healthy diet: eat fruit and vegetables five times a day. The more colorful, the better. Eat salads and raw vegetables, but also cooked vegetables and pulses. Buy fruit according to the season and preferably unsprayed. This will cover almost all of your and your child's vitamin requirements.

There are only two vitamins that are not found in fruit and vegetables. Your body can produce vitamin D itself if you get enough exposure to the sun. Foods with vitamin D are hen's eggs and sea fish. Eggs and milk provide you with the vital vitamin B12. Smaller amounts of this vitamin are found in all animal foods.

Vitamins in fruit and vegetables

Vegan and breastfeeding - is that possible?

Yes and no. Because you and your child need vitamin B12. Until a plant-based source of this substance is found, hen's eggs, milk and liver are the best sources. If you want to follow a vegan diet, you will need to take a supplement containing vitamin B12. You should also speak to a doctor and have your blood levels checked. This is because the need for vitamin B12 is already increased during pregnancy.

Your baby could have obtained its supply from the body's own stores. In this case, you urgently need to top up now.

Vitamin B12

Iron and calcium

Breast milk contains little iron. This is why the requirement is not increased during breastfeeding. But during pregnancy, your baby got what it needed for its blood formation. Now it's time to replenish your stores. Iron-rich foods include red meat and lentils. Vitamin C facilitates the absorption of iron. So drink a glass of orange juice after your meal.

The baby has also used up your calcium stores. Dairy products and calcium-rich mineral water are suitable for replenishing them.

Calcium-rich foods

You should avoid these

Alcohol and caffeine pass into the milk and are harmful to the baby. You should therefore avoid both. You can have a small cup of coffee immediately after breastfeeding, but no more than that. If you can't do without a hot cup in the morning, try decaffeinated or malt coffee. An apple helps to get you going: fructose perks you up.

Otherwise, you don't need to give up any other food. It is probably a rumor that citrus fruits make your bottom sore. Flatulence in babies usually has nothing to do with your diet either. If your child has a lot of tummy ache, you can try giving up flatulent foods such as cabbage and beans for a week. Sometimes it helps, but usually not.

No alcohol

Healthy weight loss while breastfeeding

"In new months it comes, in nine months it goes". That's the rule of thumb for pregnancy pounds. The wisdom behind it: When breastfeeding, you should slowly get back to your starting weight. Not forcibly below it. Now is the wrong time for crash diets. How much weight loss while breastfeeding is healthy? About half a kilo per month. How many calories you need for this varies from person to person. If in doubt, talk to a doctor or nutritionist.

If you want to slowly reduce your fat deposits while breastfeeding, there is a trick: eat a low-fat diet. Then the fat content of the milk comes directly from your body fat. Of course, you need the essential fatty acids (see above). You shouldn't skimp on omega-3 fatty acids either. But you can reduce the saturated fats somewhat. For example, with low-fat milk instead of whole milk.

Choose lean meats: poultry, rabbit, venison. Take the lean parts of beef and pork, not the belly fat. Do not deep-fry anything, but make chips and cutlets in the oven. For frying, use a well-coated pan that requires very little fat. And instead of cream cake, make fruit cake with a biscuit base - it doesn't contain any butter or margarine.

Making fries in the oven

Nutrition plan for breastfeeding mothers

The first pillar of a healthy diet while breastfeeding should be cereal products. They provide the necessary carbohydrates. Choose wholegrain products instead of white flour. Try different types of cereals. Eat bread for breakfast and potatoes, rice or pasta for lunch. In the afternoon, have some bread or crispbread with a tasty spread. For a hot evening meal, have another starchy side dish. If you eat cold in the evening, bread is also served.

You have many products to choose from for your protein requirements: Meat, fish, eggs and dairy products on the animal side; legumes are a good choice for plant-based foods. Breast milk contains comparatively little protein, so you only need about 15 grams extra per day when breastfeeding.

Nutrition plan for breastfeeding mothers

Vegetables should be on your plate at every meal. They provide the necessary vitamins for breastfeeding mothers. Cold salads, warm vegetable dishes - eat what you like. In summer, green smoothies can supplement your healthy diet.

A little tip at the end: If you are breastfeeding your child, you can use a baby bib for your little one to prevent his or her baby bodysuit or other clothing from being stained if he spits up his milk.