Nutritional Recommendations for Mothers During the Postpartum Period. For the beautiful babies you have eagerly awaited for nine months, the best thing you can do is to eat healthily. Mothers often think, “What should I eat for my baby to grow better?” They adapt themselves to a regular lifestyle and a healthy diet. When the miraculous day comes, and they hold their beautiful baby, a new concern arises: “How should I eat during the postpartum period? Will my milk be sufficient? How can I increase the quality and quantity of my milk? What process should I follow to lose the weight I gained during pregnancy?” All these questions find answers through healthy and regular meal-type nutrition.
The First Gift from Mother to Baby is Her
Breastfeeding is the most appropriate method for a baby’s healthy growth and development. Breast milk is the baby’s first protector and the first gift from the mother. The energy and nutrient needs during breastfeeding are higher than during pregnancy. The energy needed for milk production during the postpartum period comes from two sources:
- Energy stored as body fat during pregnancy.
- Energy from food groups.
The mother should eat a sufficient and balanced diet to maintain the nutrient stores in her body while receiving the energy, protein, minerals, and vitamins required for the milk she produces. When the mother is adequately and balanced fed, the baby’s immune system, healthy growth, development, and psychological growth are supported. A mother who has a healthy postpartum and breastfeeding period maintains her physical and mental health, while her confidence in milk production and breastfeeding also increases.
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Can Mothers Lose Weight During Breastfeeding? Are Weight Loss Diets Suitable for Nursing Mothers?
A mother who produces 750-800 ml of milk daily needs an additional 500 calories and 20 g of protein in her daily diet to support her increased energy requirements. During this healthy nutrition phase, it is not recommended for the mother to follow a weight loss program. However, a mother who expends approximately 350 calories per day for milk production can potentially lose 1500 g per month just from this production. A mother and baby who eat healthily benefit each other, allowing the baby to gain weight while helping the mother lose postpartum weight. In the first six months, mothers who do not wish to follow a weight loss diet often find that they lose weight just by breastfeeding their babies. Seeing that they lose weight while raising their child makes mothers feel happy and motivated.
What Foods Should Be Consumed and in What Amounts During Breastfeeding?
Nursing mothers should drink more water than usual during this period. The most basic element for increasing breast milk is adequate fluid intake. Mothers who drink 2.5-3 liters of water and unsweetened liquids daily see an increase in their milk production.
The four main food groups include dairy products, vegetables and fruits, grains, and lastly, eggs, meat, and their derivatives. Mothers who balance these food groups in every meal can provide complete and adequate breast milk for their babies.
During the postpartum period, mothers should consume:
- 2-3 glasses of milk, yogurt, or ayran (a traditional yogurt drink) daily,
- 5-6 portions of vegetables and fruits,
- 5-8 portions of grains,
- 3-4 portions of proteins (1 egg and 90 g of meat/chicken/fish).
Are There Foods That Mothers Should Avoid?
To prevent harming the baby during breastfeeding, alcohol and tobacco should not be used. Consumption of tea and coffee should be monitored to ensure daily caffeine intake does not exceed safe levels. Exceeding caffeine limits can lead to insomnia in both the mother and baby. Care should also be taken with foods that can cause gas (such as broccoli, onion, garlic, and cabbage) and legumes (including lentils and bulgur). Fruits like melon and plum may cause diarrhea in babies. Additionally, fruits such as melon, plum, grape, mandarin, and orange may cause gas. If your baby shows signs of distress, these foods should be reduced or eliminated from the diet temporarily.
What Foods Can Increase Milk Production? Which Foods Support Baby’s Development?
Foods that enhance the quality of breast milk and contribute to the baby’s brain development include:
- Eggs, which support brain development,
- Dairy products like milk, yogurt, and ayran that provide calcium and phosphorus,
- Greens such as dill, chard, and spinach, consumed without overcooking to preserve their iron and folic acid content,
- Onions, which are used in all meals and contain beneficial compounds,
- Recent studies suggest that if the mother has an iron deficiency, milk production may decrease. Oats are a good source of plant-based iron and help increase milk volume by easing its flow in the mammary glands,
- Fennel, which has a calming effect and assists with the baby’s digestive issues,
- Carrots, rich in beta-carotene, which enrich breast milk and support its production,
- Oily seeds (such as nuts, almonds, and walnuts), which are sources of protein, fiber, vitamins, minerals, antioxidants, and calcium, are invaluable for enhancing breast milk.
Do Sugary Foods and Syrups Increase Milk Production?
There is a common misconception that sugary foods and drinks enhance breast milk production. However, such foods do not increase milk supply. Therefore, mothers should avoid postpartum weight-gain promoting beverages like herbal teas, commercial fruit juices, sweetened compotes, halva, desserts, and chocolates.