Recommendations and sample menus

When the breastfeeding mother's diet does not provide adequate amounts of all nutrients, the maternal organism prioritizes the baby's needs and guarantees the levels of some vitamins and minerals in the milk, at the expense of maternal reserves, which has a negative impact on the mother's health.

The predominant nutritional deficiencies in the maternal diet vary depending on socioeconomic level, region, culture, and eating habits. It is recommended that low-income families, where there is a risk of maternal and infant malnutrition, improve maternal nutrition in order to ensure breastfeeding for the proper development of the baby.

Vitamin and mineral supplementation during breastfeeding

A sufficient, varied, balanced and fluid-rich diet helps to ensure that women cope with breastfeeding without deficiencies. However, for various reasons, the requirements of some nutrients are not met through the diet, making it necessary to take vitamin and mineral supplements or fortified natural foods containing these nutrients.

It is advisable if you suffer from a chronic disease, or if you have followed diets with deficiencies of some nutrients, such as vegetarian or hypocaloric diets, to inform the specialist physician, so that after evaluating your nutritional status, he/she can determine if it is necessary to increase the consumption of certain foods or the use of supplements, to satisfy the needs of milk production and protect the mother and the infant against nutrient deficiencies.

Supplements or fortified foods cannot be taken, on our own, as many contain high doses, which can cause very harmful effects on the health of mother and baby.

Recommendations on maternal nutrition during breastfeeding

It is recommended to drink a glass of water, milk or unsweetened fruit juice before or after feedings. Water represents between 85 and 95% of the total volume of breast milk, so the mother should drink between two and three liters of water throughout the day to stay hydrated. Forcing fluid intake above the required amount has no significant beneficial effect on the quantity or quality of milk.

About four or five daily servings of dairy products, such as milk, yogurt, cottage cheese or cheese, should be consumed in order to guarantee the necessary calcium intake for the baby's bone development, without affecting the mother's reserves. If dairy products cannot be consumed, there are fortified foods that can provide significant amounts of calcium. Other foods that contain calcium are: vegetables, legumes, nuts, sesame seeds, small fish, when consumed with bones, such as canned sardines and fried anchovies.

It is advisable to distribute the food in five or six meals a day, in order to avoid very abundant meals, which can cause digestive discomfort.

The mother should include in her diet, a great variety of foods and condiments in order to guarantee the demands of all the nutrients and to accustom the baby to different flavors, which facilitate the adaptation to the new foods, which are introduced after six months of age.

Foods to avoid eating during breastfeeding

Foods containing allergenic substances: if after feedings, the little ones become irritable, cry, have rashes, diarrhea or vomiting, they could be showing allergic reactions or intolerances to certain substances contained in breast milk, related to some food consumed by the mother. In case of any of these symptoms, the pediatrician should be consulted, who will determine the behavior to follow to diagnose and avoid the disorders, without suspending breastfeeding.

Foods or ingredients that modify the taste of breast milk: are those that after being ingested by the mother, cause repeated discomfort to the baby, without causing damage to their health. The mother should determine what is causing the disorders and eliminate or reduce their intakes, to avoid total rejection of breast milk; after a period of time, she should progressively increase the intakes of the food or ingredient, to achieve the baby's adaptation. Some of these foods are: artichokes, celery, asparagus, cauliflower, garlic, onion and other spices or condiments.

Mercury: the consumption of shellfish, swordfish, bluefin tuna, and pike should be avoided due to the high mercury content of these foods. Exposure of the child through breast milk to excessive amounts of mercury may pose a risk to the development of the baby's nervous system.

Green medicine: do not ingest medicinal plant products or non-drug nutritional supplements. These products may contain unknown substances, which may harm the correct development of the baby.

Coffee: it is recommended to limit the consumption of caffeine or foods containing caffeine. Caffeine is a psychoactive substance, a central nervous system stimulant, which produces a temporary effect of restoring alertness and eliminating drowsiness.

Caffeine is contained in coffee, tea, yerba mate and some non-alcoholic beverages (mainly cola and energy drinks). It has been proven that when the mother consumes caffeine, it appears in breast milk after an hour or an hour and a half, which can cause insomnia, nervousness and irritability in the baby.

Alcohol: ethanol, a type of alcohol present in alcoholic beverages, is a chemical substance that slows down the activity of the central nervous system. Depending on the amount ingested, it can cause, from a feeling of calm, well-being, drowsiness, euphoria, to feelings of dizziness, muscle relaxation, slowing of movements, loss of reflexes, nausea and, in case of overdose, death. Habitual alcohol consumption has a negative impact on health, family and social life at any stage of life.

It is recommended not to drink alcohol during the first three months of breastfeeding. Once this time has elapsed, small amounts may be drunk occasionally, as far as possible away from drinking. Excessive or chronic consumption of alcohol can cause serious health problems for the mother and the infant.

Alcohol inhibits the secretion of oxytocin, a hormone secreted by the mother when breastfeeding, facilitating the ejection of milk. For this reason, regular consumption of alcoholic beverages during lactation can also reduce milk production by up to 25%.