What Makes a Healthy Diet for the Breastfeeding Mother?

The diet of a breastfeeding mother acts on both milk production and maternal well-being. A proper maternal diet is also important for the optimal growth and development of the breastfed baby.

The breastfeeding mother should be attentive to achieving adequate nutrition with a balanced diet. This will ensure optimal milk production while meeting the increased demand for energy and intake of nutritional elements.

Breastfeeding mothers

1. Should regularly consume calcium-rich foods, which include milk, yogurt, and cheese.
2. Should consume one egg and 1-2 portions of vegetable dishes with meat or dried legumes every day.
3.  Should consume dried beans, chickpeas, lentils, and bulgur mix dishes, along with vegetables and fruits rich in vitamin C such as oranges, tangerines, tomatoes, parsley, and green peppers.
4. Should include vegetables and fruits in every meal in the diet.
5. Should avoid consuming ready-made foods such as salami, sausages, and dried beef sausage, containing additives.
6. Dried fruits and nuts are rich in minerals such as iron and calcium, and they are rich sources of energy. They can be consumed as snacks while tracking their body weight.
7. Should use iodized table salt.
8. Should not consume tea with meals as this will cause anemia.
9. Properly produced molasses are an excellent source of iron. Consuming molasses instead of sugar is one of the anti-anemia measures.
10. Should prefer freshly squeezed fruit juices, homemade yogurt drinks, and lemonade over ready-made fruit juices, soft drinks, and cola drinks.

References:

1. Uçar, Z., & Yılmaz, H. O. (2020). Laktasyon döneminde beslenme: Enerji ve Makro Besin Öğeleri. Sağlık Profesyonelleri Araştırma Dergisi, 2(1), 37-46.
2. Köksal, G. (2014). Emziren Annenin Beslenmesi. ‘’Sağlıkta ve hastalıkta çocuk beslenmesi’’. Ayşe Selimoğlu, Akademi Yayınevi İstanbul.

Suggested Daily Servings of Food for Nursing Mothers

The table shows the recommended average daily servings. The diet plan should be tailored to the individual.

Suggestions for Increasing Breast Milk

• Frequent and effective breastfeeding is the most important factor that increases milk production. The mother should breastfeed more than 10 times a day. ¹
• The baby should be breastfed no less than two hours apart, with no time limits. ¹
• It’s important to make sure that the baby has a good grip on the breast and is properly positioned on it.¹
• The baby should be breastfed whenever he or she shows interest. ¹
• Water is the only nutrient, which boosts breast milk production.² Therefore, mothers should be attentive to increasing their daily water intake
• As a nursing mother, you should achieve adequate nutrition with a balanced diet and avoid stress

References:

1. Gökçay, G. (t.y.). Anne sütünün önemi ve emzirme danışmanlığı. Erişim adresi: http://www.istanbulsaglik.gov.tr/w/anasayfalinkler/belge/anne_sutu.pdf
2. Uçar, Z., & Yılmaz, H. O. (2020). Laktasyon döneminde beslenme: Enerji ve Makro Besin Öğeleri. Sağlık Profesyonelleri Araştırma Dergisi, 2(1), 37-46.

Practical Advice for Breastfeeding Mothers

• Mothers should not be in a hurry to achieve body weight before pregnancy. Breastfeeding may help in the mother’s recovery of her previous body form.
• Breastfeeding mothers should increase the intake of liquid foods compared to the pre-pregnancy period.
• It is critical to avoid stress for the maintenance of milk production.
• Time should be allocated to reap the benefits of the sun’s rays.
• Smoking and alcohol use should be avoided.
• Medications should not be used without consulting a physician.

References:

1. Köksal, G. (2014). Emziren Annenin Beslenmesi. ‘’Sağlıkta ve hastalıkta çocuk beslenmesi’’. Ayşe Selimoğlu, Akademi Yayınevi, İstanbul.