Introduction
It has been established that breast milk is the gold standard in infant nutrition, as it perfectly balances nutrients, antibodies and hormones promoting the growth and immunity of a baby. However, although it may appear that breastfeeding itself should be fairly simple, one thing many people fail to appreciate is the potent role that maternal diet plays on the nutritional quality of breast milk.
This paper dwells on the right correlation between the nutrient consumption of a nursing mother and the quality of breast milk on a daily basis. Whether it is healthy fats, proteins, essential vitamins and minerals, we will be digging down deep into how certain nutrients help with milk production as well as the growth of your baby. We will also provide easy food ideas and suggestions that would benefit a lactating mother in the process of breastfeeding.
👉 For more info on lactation and how your body responds to breastfeeding check out lactating mothers.
The Importance of Maternal Nutrition in Breastfeeding
Breast milk is fluid and it transforms in composition as the demands of a baby changes. Although the body is an amazing organ to ensure milk quality even when the diet of a mother is poor, the quality of breast milk highly depends on what a woman eats on a daily basis.
There are specific nutrients, mostly water-soluble vitamins and fat acids, which depend greatly on the diet of a mother. Lack of it may result in inadequacies in the breast milk and this can affect the growth of the infants particularly when it comes to exclusive breastfeeding. Matters of infant and maternal health rely on milk quality, which can be aided through a balanced, nutrient dense diet.
Breast Milk Composition and Macronutrients
1. The Brain Boosters-Healthy Fats:
Fat is a very essential constituent of breast milk as it supplies close to 50 percent of the maternal sources of energy of a baby. Essential fatty acids, in particular DHA (docosahexaenoic acid), are of specific concern as they are essential nutrients in the growth of brain, vision and neural health.
- Effect on Milk: Consuming DHA in maternal bodies directly influences the level of the same in breast milk.
- What to Eat: Fatty fish (such as salmon, sardines, and mackerel), chia seeds, flaxseeds, walnuts and omega-3-enriched eggs.
Tip: Try to have 2-3 servings of fatty fish every week and a high quality omega-3 supplement after consulting your healthcare provider.
2. Protein, The Growth Building Block
Protein is vital with regards to cell growth, enzyme formation, and immunity, among the mother and the baby.
- Milk Effects: Breast milk protein content is quite balanced but poor protein intake among the mothers may result in weakened milk quantity and the health of the mother.
- To Eat: Lean beef, chicken, eggs, cheese, beans, tofu, quinoa, and nuts.
Hint: Add protein source to each of the major food intakes to ensure milk production and self-energy conservation.
3. Lactose and Energy Provision – Carbohydrates:
The most important carbohydrate in breast milk is lactose and an important source of energy of the babies. Although it is not necessary that the lactose level depends on maternal diet, energy intake is critical in sustaining sufficient quantity of milk.
- What to Eat: Whole grains (brown rice, oats, whole wheat bread), fruits, starch vegetables (sweet potatoes, corn) and legumes.
Tip: Do not diet on low-carbs when you are breastfeeding. Rather, select carbs that release energy more slowly: complex carbs.
Micronutrients and their effect on Breast Milk
1. Iron: To Move Oxygen, and Provide Energy
Breast milk has low quantities of iron but it is a very bioavailable source of iron. Nonetheless, inadequate maternal iron status may cause fatigue and decreases in milk supply.
- Food to eat: Lean red meat, lentils, spinach, fortified breakfast cereal, pumpkin seeds.
- Increased Absorption: Add with vitamin C foods such as citrus fruits, bell pepper or tomatoes.
Tip: In case you developed the anemia in pregnancy, iron supplementation should be followed in post-partum period under medical supervision.
2. Baby and the Mother Bone Calcium Health
Breast milk calcium levels are fairly stable, although low intake by you will cause your body to withdraw calcium from your bones–possibly compromising long-term bone density.
- What to Eat: Milk products, enriched soy or rice milk, spinach and lettuce, almonds, bean curd and sesame.
Hint: Get at least 1,000 mg of calcium on a day basis when lactating.
3. Vitamin D- The supplement that supports immune and bone health
In babies, Vitamin D plays a vital role in calcium uptake as well as the immunity. The mother intake and exposure to the sun correspond proportionately to levels in breast milk.
- Enriched milk (enriched) milk or soy milk, fat fish, egg yolk.
- Sunshine:Bask in the sun (exposing arms and face) 10-30 minutes a few times a week.
Hint: Most mothers require an amplified incorporate of vitamin D (600 2000 IU/day); Your provider will see that the supplemental dose is safe.
4. B Vitamins: Energy, and Brain Developer
B vitamins, in particular B12 and B6, assist in the production of red blood cells, the development of the nervous system and energy metabolism.
- What to Eat: GI breads, rice, cereals, pasta, corn muffins, corn bread, popcorn or whole grain breads in the place of white bread, turkey, chicken, eggs, milk, oats, spinach, broccoli, peas, beans, lentils, chick peas, baked beans, and meat.
- B12: Vegan Mothers: Since B12 is present in animal foods, vegan mothers ought to have their B12 supplements that are reliable.
5. Iodine: Brain and Thyroid Health
Iodine helps your thyroid and is essential to the development of cognitive functions in your baby.
- Food To Consume: Iodized salt, seaweed, dairy, eggs and seafood.
Did you know? The WHO suggests that lactating women take in 250 mcg of iodine daily -supplementation presumably could be warranted.
Supply of Milk and Hydration
Breastfeeding raises the fluid requirement of a mother. Although drinking more water does not necessarily improve the quality of breast milk, inability to keep hydrated may diminish the production of milk and cause fatigues or headaches.
- Recommended Intake: Approximately 3 liters ( 12 13 cups ) of fluid daily water; teas; soups; fruits and vegetables.
- Tip: Take a glass of water whenever you are pumping or nursing.
A Daytime Diet Plan by Breastfeeding Mothers
Breakfast
- Oatmeal with almond butter, chia seeds, slice of banana
- Half boiled egg on the side
- Herbal tea/Warm lemon water
Mid-Morning Snack
- Greek yogurt and berries and sunflower seeds
- Water
Lunch
- Seared salmon on quinoa and spinach
- Boiled broccoli and carrots
- Plant-based fortified milk glass
Afternoon Snack
- A couple handfuls of trail mix (pumpkin seeds, almonds, dried apricots)
- Smoothie including banana, kale, flaxseed and oat milk
Dinner
- Stir-fry chicken, bell pepper, broccoli and brown rice
- Mixed green salad and oil dressing
- Light or water broth
Evening Snack
- Whole grain toast, avocado and boiled an egg
- Chamomile tea
Foods to avoid/limit
Most foods can be safe in lactation but some foods should be reduced:
- mega mercury fish (e.g. swordfish, king mackerel) may damage the nervous system of the baby.
- Caffeine overdose- 200-300 mg/day ( a cup of coffee).
- Alcohol in small doses can probably be allowed, but timing and moderation are of essence (after nursing).
- Highly processed food stuffs that can be high in sugar and unhealthy fats that may push out nutrient-source foods.
When there May Be Need of Supplementation
Although on a healthy diet, not all breastfeeding mothers can cope without supplements, particularly:
- Vitamin D
- Iron
- Iodine
- DHA (omega-3)
- B12 (in case of being vegan)
There is a need to discuss supplements with a healthcare provider or the lactation consultant to properly ensure the dose.
Conclusion
Breastfeeding is a wonderful intelligent biological process, born of a well-nourished mother. With the help of eating a lot of nutrient-dense food, having adequate hydration, and making the right choices on diet, nursing mothers can increase nutrient levels in their breast milk and allow the baby to develop normally.
As we said before it is not only self-care, it is baby care. It is a bite, it is a meal, it is a sip and it matters, not only on you but on the new life you are carrying.
Find out more about your body getting used to breastfeeding and how to facilitate the endeavor of breastfeeding at lactating mothers.
Bonus Tip: Have a Nutrition Journal
Monitoring your food and beverages on a daily basis can help define an overview and also guarantee personal nutritional requirements are being met. You may also track, with it, how your energy, milk production and baby feeding habits react to changed nutrition.
