Proper nutrition during lactation is essential for the well-being of both mother and baby. Breastfeeding is a process that requires adequate energy, nutrients and hydration, for the production of breast milk and to ensure that the mother has sufficient nutritional reserves to maintain her health and vitality.
According to a study published in the Journal of Nutrition, to meet these needs, it is important for mothers to breastfeed frequently and consume a balanced and varied diet that includes foods rich in essential nutrients. Foods that are particularly important during lactation include protein, calcium, iron, and omega-3 fatty acids.
Macronutrients in Lactation
Protein is an essential nutrient for the production of breast milk and for ensuring that the mother has adequate protein reserves to maintain health and vitality. During lactation, it is critical that the mother consumes adequate amount, this can be achieved by eating a variety of protein-rich foods such as lean meats, poultry, fish, eggs, beans and lentils.
Already, when it comes to omega 3 fatty acids, it is possible to observe their importance for the development of the baby’s brain and eyes. During lactation, it is recommended that women consume at least 200 milligrams of omega-3 fatty acids per day. Foods rich in omega-3 fatty acids include fatty fish such as salmon, sardines and tuna, as well as chia and flaxseeds.
Micronutrients and Lactation
Calcium is essential for the bone health of both mother and baby during lactation. During lactation, daily calcium needs range from 1,000 to 1,300 milligrams per day. Calcium-rich foods include milk, yogurt, cheese, tofu, kale, and broccoli.
While iron is essential for the production of red blood cells and to prevent anemia. During lactation, daily iron needs should reach 10 milligrams per day. Iron-rich foods include lean red meat, chicken, fish, beans and lentils. It is worth mentioning that foods from iron-rich plant sources should be consumed along with sources of vitamin C. Since the absorption of iron of plant origin is reduced.
Nutrition and lactation
To ensure that the mother is getting the necessary nutrients during lactation, it is important to eat a variety of healthy foods, including fruits and vegetables, whole grains, lean meats, poultry, fish, eggs, beans, and lentils. It is important to avoid processed foods, sugars and excess saturated fats, which can harm the health of both mother and baby.
In this way, nutritional supplements can also be recommended for women who are unable to meet their nutritional needs through diet. Iron supplementation may be particularly important for preventing anemia, which can be common during lactation.
Therefore, it is necessary to remember that the proper diet during lactation is not only about the amount of food that the mother consumes, but also about the quality of these foods. The choice of foods rich in essential nutrients is fundamental to ensure the health and well-being of the mother and baby. Being important lactating women avoid extreme or restrictive diets, which can compromise milk production and lead to nutrient deficiency. Low-calorie diets, for example, can reduce breast milk production and negatively affect the growth and development of the baby.
Finally, it’s important to remember that each mother and baby are unique, and nutritional needs can vary from person to person. Therefore, it is important to consult a health professional before making any significant dietary changes during lactation.
Clinical practice
In summary, a balanced and varied diet, rich in protein, calcium, iron and omega-3 fatty acids, is critical to ensuring proper breast milk production and maintaining bone health, preventing anemia, and promoting the development of the baby’s brain and eyes. The choice of nutrient-dense foods and proper hydration are also important to ensure the health and well-being of the mother and baby during lactation.
Therefore, lactation nutrition should ensure a diet with a variety of whole, nutrient-rich foods, including fruits, vegetables, legumes, whole grains, healthy fats with omega-3 fatty acids that include nuts and seeds, and fish, rather than lower-quality highly processed foods. In addition, a diet that severely restricts any class of macronutrients should be avoided, such as the ketogenic diet that lacks carbohydrates.
Bibliographic references
Study suggestion:
Veganism, lactation, pregnancy and childhood
Watch the video on Science Play with Renata Bagarolli – Maternal-fetal reprogramming
Article:
Lactation and nutrition
– Marshall NE, Abrams B, Barbour LA, et al. The importance of nutrition in pregnancy and lactation: lifelong consequences. Am J Obstet Gynecol. 2022;226(5):607-632. doi:10.1016/j.ajog.2021.12.035
