How to Maintain Healthy Diet During Breastfeeding


During breastfeeding, the calorie requirement is still increased with an average of 250 more calories per day. Food that is high in nutrients and low in calories, such as fruits and vegetables, is preferable. Food and drinks that stimulate milk production are particularly helpful when the child is growing spurts. Which foods are better to avoid depends on your individual situation.

Eat well – Especially after giving birth

Even after birth, it is important to feel inside yourself and find out what your body needs right now. For some, it is carbohydrates such as pasta, rice, and sweets that give you an immediate energy boost. Others crave meat and hearty dishes to satisfy their hunger pangs. The most important thing is that you eat at all because whether you are breastfeeding or not, you need a lot of energy.

Few everyday tips for an enjoyable start at home

  • Make everyday life as easy as possible for yourself and accept support. Anything else you could, should, or have to do, you can safely postpone until later.
  • Cook a warm meal once a day and warm up the leftovers for the next meal.
  • Make sure all the necessities have been brought to your home or delivered?
  • Rediscover oven dishes. Prepare the meal while the baby sleeps and set the timer.

You only need to pour hot water over couscous and glass noodles. It doesn’t even need a pan to cook.

High Nutrient density for mother and child

Breastfeeding women need almost 700 kcal/day in addition to the typical calorie requirement of a woman of her age in order to be able to produce enough milk. However, since you can probably feed on the love handles that were put on during pregnancy, between 200 and 300 additional calories a day is sufficient.

Important to full carbohydrate foods and good fats, like those found in canola oil or marine fish. In principle, you can meet the high protein, calcium, and iron requirements with the same foods as during pregnancy.

Read Also: How to Manage Postpartum Hair Loss While Breastfeeding

You should use citrus fruits carefully at first, as some babies react to it with a sore bottom. You do not have to cut gas from the menu as a matter of principle, the rule of thumb is: Eat what you can handle yourself. However, if you notice that your baby has digestive problems explicitly after legumes, onions, garlic, whole grain products or cabbage, it is of course advisable to omit these foods in the future.

What is risky and what is good for your baby

You should know which food components inhibit milk production, as you can use them later when weaning, but should be avoided during breastfeeding. It is parsley, sage, and peppermint as herbs and teas.

On the other hand, cumin, aniseed, caraway, and fennel seeds help with milk production and are therefore often contained in ready-made breast tea mixtures. Ginger, coriander, cardamom, turmeric, paprika powder, and star anise have a stimulating effect on milk production and to some extent also against flatulence.

Caution is advised with unfermented soy products: Various studies have shown damage to mother and baby if, for example, more than 300 grams of tofu or 800 ml of soy milk are consumed daily. You only need to avoid other allergens such as wheat, cow’s milk, nuts, or chicken eggs as a precaution if your baby is at risk of allergies because you or your partner already suffer from allergies.

Breastfeeding should be stress-free

Of course, the quality of breast milk is influenced by the mother’s diet. But that doesn’t mean that you have to pay close attention to every bite for months. Especially after the first three months, when the digestive tract of many babies is still immature, you will be able to enjoy breastfeeding as a relaxed way of feeding your child. In the end, a healthy diet is important for everyone, and if you make sure you get enough vitamins, your body benefits as well as that of your child.


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