With the onset of pregnancy, the expectant mother usually thinks about changes in the diet: what and how much to eat so that the unborn child has enough vitamins and nutrients, and at the same time, so as not to harm the baby and support her body. Unfortunately, there is a lot of outdated information and myths on this topic that have been passed down from generation to generation. Especially many myths are associated with the beginning of breastfeeding.
Myths from the past
You can hear so many advice from friends that it will become generally unclear what to eat for a nursing mother. Only buckwheat and veal, washed down with water? Let's try to understand and debunk the myths. We will focus on nutrition during lactation, along the way, touching on the diet during pregnancy. How is this related? First, modern sources claim that the principles of healthy eating are the same for pregnant and lactating women. And secondly, studies have shown that it is extremely important for lactation how a woman ate during pregnancy, and just as important - before her onset!
By the end of the first month of a child's life, when feeding on demand, a stable mature lactation is established by the mother. The amount of milk produced usually ranges from 750-1200 ml per day (on average, about 1 liter). This amount is maintained for the first six months of feeding prior to the initiation of complementary foods.
What determines the amount and composition of milk? There is only one answer: these indicators meet the needs of the baby. Today it is well known that every woman's milk is unique, it is intended for feeding a particular child and is ideal for him. Moreover, even for the same mother, milk for different children will be different. The mother's body adjusts to the needs of the baby and produces milk depending on the term of the baby, its weight, etc.
The myth about "dairy" or "non-dairy" women is unfounded, and milk is lost mainly due to serious mistakes in the organization of breastfeeding, and this has nothing to do with the quality of nutrition. However, certain nutritional conditions must be observed for the natural mechanism to work properly.
To have enough energy
Milk production requires significant energy consumption. It takes about 700 kcal every day. If for non-pregnant women about 2000 kcal per day is enough (according to the standards of the WHO and European countries), then for pregnant women in the third trimester, 200 kcal / day is added to this amount, and during lactation, about 500 kcal / day is added. The rest of the necessary calories are taken from the woman's own fat reserves.
Weight gain during pregnancy includes a certain amount of adipose tissue (about 4 kg with an increase of 10-12 kg). These are the so-called fat depots or reserves that are needed to energetically maintain lactation.
It is very important what nutritional status a woman had before pregnancy, that is, whether the intake of nutrients covered the needs of the body. The recommended weight gain during pregnancy depends on your body mass index (BMI). This indicator best reflects the adequacy of nutrition before pregnancy. Nutritional deficiencies or excessive food intake are undesirable, and the balance between nutrient intake and intake is optimal. To be more precise, a woman still needs a small supply, which increases during pregnancy and gives energy for lactation. This reserve also manifests itself in the form of "roundness" that distinguish the female body.
Research has shown that getting enough fat is important for a healthy period, ovulation and conception. Losing weight by even 10-15% of normal can cause cycle disturbances. To carry and feed a child, the mother should not have a nutritional deficiency, this is more dangerous than an excess of it. There is scientific evidence that a deficiency of energy, protein, certain vitamins and minerals can cause various defects in the fetus, as well as cause early pregnancy toxicosis. For example, a choline deficiency in utero can have consequences in an older child and affect memory loss.
If a woman with an underweight after giving birth starts to eat more, then the food will go first to compensate for the deficit in her body weight, and only then to lactation, and the volume of milk may still be insufficient. At the same time, it has been proven that if a mother eats adequately before and during pregnancy, she will produce a normal amount of milk, even if she eats less than recommended. True, according to one of the studies, the intake of energy in the body below 1800 kcal during the week still leads to a decrease in the volume of milk.
A complete diet for a nursing mother
Contrary to the opinion about the need for certain diets during the carrying and feeding of a child, modern research indicates that for a healthy woman who ate well before pregnancy, with the onset of motherhood, there is no need for a radical change in diet and, moreover, in severe restrictions.
The authors of the National Program for Optimizing the Feeding of Infants in the First Year of Life in the Russian Federation (2010) believe that a woman's nutrition during an interesting situation should be complete and varied, and dietary habits (food stereotypes) should remain: “All this will help ensure comfortable health, good mood and high activity of a pregnant woman. The same principles apply to the nutrition of lactating women. Practice shows that wellbeing and mood are much more important for lactation than special teas. And if a woman snacks, for example, her favorite cookies with a small cup of cocoa, there will be no harm, but she will relax, and her milk outflow will improve. Means for lactation give a similar effect: mom relaxes, tunes in a positive way.
What does “balanced, nutritious diet” and “adequate nutrition” mean? This means that in the diet of a lactating and pregnant woman, products of all presented food groups should be present daily:
- bread, cereals, potatoes, pasta (5-11 servings daily),
- vegetables, fruits, berries (5-6 servings),
- dairy products - milk, kefir, yogurt, yogurt, fermented baked milk, cottage cheese, cheese (2-3 servings),
- meat products, fish, beans, nuts (2-3 servings),
- fats, oils, sugar, sweets, sugary drinks (a little).
This list corresponds to the healthy eating pyramid proposed by American nutritionists in the 90s of the XX century, and WHO recommendations on nutrition for pregnant and lactating women are based on it. The size of one serving is, for example, a piece of bread, a medium-sized apple, a glass of milk, etc.
Make up for the lack
Nutrients can be classified into two groups. Substances, the amount of which in breast milk depends on the mother's nutrition: iodine, selenium, B vitamins, vitamin C, vitamin A.
With a varied diet, all of the above substances are supplied in sufficient quantities with food. Therefore, their additional introduction in the form of dosage forms does not make sense. If these substances are not enough in the food consumed by the mother, then their intake with the mother's milk decreases. However, increasing the consumption of these substances by the mother quickly restores the necessary concentration in breast milk. Substances, the amount of which in milk does not depend on the mother's nutrition: protein, calcium, iron, zinc, copper, folic acid, vitamin D.
Additional intake of a nursing mother of preparations containing these substances does not lead to an increase in their amount in breast milk. If a woman, for some reason, does not receive these substances with food, then their current level in breast milk will be maintained at the expense of the reserves of her own body.
Drinking regimen of a nursing mother
Since a girl's breast milk production is about 1 liter per day, she needs to drink enough fluids. The basic rule for lactation is to drink when thirsty.
According to various sources, in the first days after childbirth, the volume of fluid should be about 1.5-2 liters per day (and it is recommended to drink in small sips during the day, but not strongly limit yourself). Then the volume can be increased.
You can drink water (it accounts for the main share), juices, fruit drinks, compotes, weak tea. Coffee is allowed in limited quantities (one cup a day), but be aware that caffeine leaks into the milk and may excite some children. It is removed from the blood of babies for a very long time (several days), so it may be worth replacing it with decaf coffee. Caffeine is also found in black tea, so it doesn't need to be overused.
Herbal teas should be treated with great caution, as some herbs, which are even included in lactation fees, are not safe for crumbs. Herbs, like medicines, have certain contraindications and side effects, and some of them can, on the contrary, suppress lactation. Alcohol penetrates into breast milk and harms the nervous system of the baby, so it is better not to consume it.
