Nutrition of a breastfeeding mother

Birute, the creator of the Slogūnas blog, shares her personal experience.

Every mother-to-be tries to take care of herself during pregnancy by eating healthy food, if necessary, including additional products in her diet. After giving birth, it is important to maintain these good habits and it is still not too late to form some new ones, because the breastfeeding period is also important for both mother and child. I share several recommendations about specific products and dishes that could enrich the diet of a nursing mother.

Oats

Breastfeeding mothers are often advised to eat more oats. Although there is no solid scientific evidence that this product increases a woman's milk supply, but there are some nuances that could have an indirect effect. Oats have enough calories and could be called a comfort food. Eating this kind of food makes you more relaxed, which really has a positive effect on breastfeeding. In addition, regular consumption of oats improves blood circulation, so blood will circulate better in the mammary glands. Treat yourself to instant oatmeal, and if you want extra flavors add dried fruits or fruits, berries powder.

Whole grain products

Whole grain cereals and dishes made from such cereals are important in the diet of a nursing mother, as they are rich in fiber, minerals, vitamins, carbohydrates, proteins and healthy unsaturated fats. Eating whole grain cereals makes you feel full longer, ensures proper functioning of the digestive system, and also maintains proper blood sugar levels. It is believed that whole grain products stimulate the production of hormones responsible for a woman's milk.

Leafy greens

Kale, spinach - all these vegetables contain vitamins A, C, E, K, as well as fiber and calcium. It is worth noting that mother's milk does not have a direct connection with her stomach, so the Kale which you eat will not cause your baby to have a tummy ache and you can eat it with a clear conscience. You will probably look at them more leniently yourself, because after giving birth, bloating will no longer be such a sensitive problem. If you rarely go to the grocery store for fresh leafy greens, it's a good idea to have dried and ground ones on hand for easy use in soups, sauces, or even a variety of baked goods.

Sweet potatoes
Since the diet of a nursing mother must contain enough carbohydrates and vegetables that have a lot of vitamins, sweet potatoes are perfect here. This vegetable contains a lot of vitamin A, which is so important for good eyesight, strengthening the heart and lungs. It is enough to eat one medium-sized sweet potato and the body is provided with the recommended daily dose of vitamin A. Sweet potatoes are also a good source of potassium, and the body needs a little more potassium than usual during breastfeeding.

Seeds

You can add various seeds as an additional ingredient to your smoothies, porridges. Sesame seeds are rich in calcium and copper, they strengthen the immune system and the development of red blood cells. It is advisable to grind these seeds a little so that the body can absorb them better.

For some women, cholesterol levels increase during pregnancy and breastfeeding, so it is possible to diversify the diet with amaranth seeds, which lower cholesterol levels. This ancient seed is high in fiber and protein. In general, most plant seeds are rich in minerals and healthy fats that are important for the body, so the postpartum period is a great opportunity to try unflavored seeds.

Salmon

So far, we have only talked about plant products, but we should not forget about meat and fish. When you choose fish, you should prefer salmon. It is an excellent source of protein. Salmon is rich in vitamin B12 and omega-3 fatty acids, which can protect a woman from postpartum depression. When a woman eats salmon, she gets docosahexaenoic acid. It is an omega-3 fatty acid that is important for the development of the baby's nervous system.

A few final thoughts

• If you are a vegetarian or vegan, your body may be deficient in vitamin B12, which is usually obtained from meat, eggs and dairy products. If the baby lacks this vitamin, various neurological disorders may occur. You can get the vitamin by eating seaweed.
• If you notice that your baby is drooling, it could be his body's reaction to specific foods, so you will have to experiment with your diet. Of course, there is no need to panic, you will definitely find your way.
• It is extremely important to remember that you survived pregnancy and childbirth, so it's time to think more often not only about the child, but also about yourself - just treat yourself to the food you like most.