Pregnancy

Nutrition Advice During Breastfeeding

Nutrition Advice During Breastfeeding

Nutrition Advice During Breastfeeding

Dear mothers,ideal for your baby in the first 6 months, the most valuable, most miraculous food is breast milk, meets all the needs of your baby, changes, the first 6 months you should feed your baby only breast milk, you already know.

World Health Organization; It is recommended that babies should be fed only breast milk for the first 6 months, no additional food including water should be given, and after the sixth month, appropriate supplementary foods should be started and breastfeeding should be continued until the age of 2 years. The mother who wishes can also breastfeed her baby after 2 years.

Attention! In the researches, it is revealed that the benefits of breast milk to the baby are not only limited to active feeding process, but also have positive effects on the health of adulthood.

Breastfeeding nutrition of mothers, diet, the habit We attach great importance. Because,

Every nutrient consumed by the mother passes directly into her milk and directly affects her baby.

A breastfeeding mother should first change her lifestyle, consume sufficient and balanced food from each food group, and avoid foods that cause problems during lactation, especially gas.

But how? Let's examine together

How Should I Feed During Breastfeeding?

Yes, but during breastfeeding, we should eat enough and balanced, but how do we avoid which foods?

Dear nursing mothers, you should first create a diet for yourself, during the day 3 main meals 3-4 snacks feed.

Start your day with a nutritious breakfast in the morning. Especially mothers who have just given birth can stay sleepless.

During this period, you can revive, strengthen your immune system, choose a breakfast!

your breakfast whole wheat / rye / whole wheat bread must be found. Eggs are our best quality protein after breastmilk. If you do not consume boiled eggs or do not want to consume 1 teaspoon oil you can make yourself a nutritious omelette.

Dark green leafy vegetables are a very good milk enhancer. You may prefer an omelette with curd and plenty of greens. Besides, do not forget to consume plenty of greenery!

Fennel is both a very good milk enhancer and a very good degasser

You can easily consume fennel tea during breastfeeding. Fennel tea can be a nice alternative to your breakfast Breastfeeding for support of both vitamins, minerals you can consume teas that will support you as well as malt drinks, breastfeeding mother drinks to increase breast milk as well. The point is that you should not consume tea that you do not know.

Click here for easy access to these drinks.

Between breakfast and lunch Search your meal! The snacks are our seat belts, especially for breastfeeding. Because, while breastfeeding is consumed a serious calorie and necessary reserves are not filled in sufficient and balanced amounts of blood sugar fluctuations occur.

Did you know that you only burn 600-700 calories a day by breastfeeding?

Especially a very dangerous time period between lunch and dinner. During this time, you can have two snacks, one of which is 14.30 and the other is 16.30. If you skip your snacks your blood sugar will fall and you will feel sluggish. You're also going to have dinner for being hungry, which is something we don't want.

I've prepared a breastfeeding nutrition program for you, check it out now!

What are the nutrients that increase breast milk?

The most important and most effective way to increase breast milk is fluid support. Our most valuable liquid is our water

At least during the day Consume 10-12 glasses of water Try hard. You can support your fluid support with both calcium and protein-rich sources such as kefir, buttermilk and milk.

fennel very good milk enhancer We said it was. You can easily consume fennel tea during breastfeeding. Apart from these, malt drinks can consume unsweetened compotes.

Other Milk Enhancing Foods;

  • Oat
  • Dill
  • Dark green leafy vegetables
  • Fenugreek seeds
  • Black sesame seeds
  • Barley
  • Basil
  • Cumin

To learn more about breastfeeding, what should I eat to increase breastfeeding? You can review our article.

Foods that should not be consumed during breastfeeding

We constantly express that we attach great importance to the nutrition of the mother during breastfeeding.

So why is it important

Every nutrient consumed by the breastfeeding mother passes directly into the milk and affects the baby directly.

For this reason, there are some foods that the breastfeeding mother should not consume during this period.

So what are these nutrients

  • Green tea (not recommended because of its caffeine content, affecting baby's sleep quality)
  • Turkish coffee (not recommended because it affects the baby's sleep quality due to caffeine content)

Gas is a common problem during breastfeeding. In order to avoid the gas problem during breastfeeding, you need to pay attention to some foods you eat. However, there are some points you need to pay attention to before that.

Gas passes can also be experienced during season passes and very cold.

Try to keep your body temperature in balance as much as possible. Try not to consume even cold water too cold. Everything that is cold has a gas-forming effect.

First 10 Days During Breastfeeding;

  • Raw vegetables have gas-enhancing properties as well as milk-enhancing properties. For this reason, vegetables should be preferred as cooked in the food especially in the first months.
  • The first 10 days should consume milk in the form of custard.
  • During the first 10 days of breastfeeding, the fruit should be consumed in the form of compote as it can produce gas. Let's make sure the compote is sugar-free.
  • Dried legumes should not be consumed in the first 10 days. In particular, dried legume soups are more gas-forming.

Breastfeeding onion, garlic, broccoli, zucchini, cauliflower and hot spices gas and the smell of milk can change the taste of breast milk.

Another point you should pay attention to during this period is caffeine consumption. Caffeine consumption directly affects your baby and both sleep quality as well as later in your baby can cause other diseases due to reflux.

How does breast milk increase? You can watch our video.

Breast Milk Enhancing Nutrition Program

Morning:

  • Omelette with 2 eggs curd cheese and plenty of dill
  • One finger thick cheese
  • 5-6 olives
  • 2 thin slices of whole wheat / rye / bran bread
  • Pineapple

Meal:

  • Fennel tea
  • 10 nuts
  • 1 fruit

Lunch:

  • Meat / chicken / fish up to 4 meatballs
  • Baked vegetables
  • 1 bowl of yogurt
  • 2 thin slices of whole wheat / rye / bran bread

Meal 1:

  • 1 fruit
  • 1 glass of water Milk
  • Cinnamon

Meal 2:

  • Fennel tea or nursing mother drinks
  • Toast with feta cheese

Dinner:

  • 1 bowl of soup
  • 8 tablespoons vegetable dish
  • 1 bowl of yogurt / 1.5 cups of buttermilk / 1 bowl of tzatziki
  • Salad with plenty of greens
  • 2 thin slices of whole wheat / rye / bran bread or 4-5 tablespoons bulgur pilaf

Night:

  • 1 serving of fruit
  • 1 bowl of yogurt
  • 2 walnuts
  • Cinnamon

Note: This list is general. The diet is personal, can be reduced or increased according to personal differences. You should also consult a nutritionist to create your own plan.

Yours?

Nutritionist Beyza Uyan