In the wonderful journey of becoming a mother, breastfeeding diet is a crucial link. It not only affects the mother's own physical recovery, but also directly relates to the baby's nutritional intake and healthy growth. Today, let's delve into the important issues of breastfeeding diet together.
Why is breastfeeding diet so important?
The diet of breastfeeding mothers is like a "nutrition supply station" for their babies. The nutrients in the food consumed by the mother will be transmitted to the baby through breast milk, providing essential energy, protein, fat, vitamins, minerals, etc. for the baby's growth and development.
A high-quality diet helps maintain sufficient milk secretion for mothers. If a mother's diet is nutritionally unbalanced, it may lead to a decrease in milk secretion, affecting the feeding of the baby. Meanwhile, a reasonable diet can also help mothers recover their energy faster, enhance their immunity, and prevent postpartum diseases.
From the perspective of babies, breast milk is their most natural and ideal food. The quality of a mother's diet directly affects the quality of breast milk, which in turn affects the health of the baby. Nutritious breast milk can promote baby's brain development, enhance immunity, and reduce the risk of baby infection.
(Source: Explanation on Nutrition during Breastfeeding in the Chinese Dietary Guidelines for Residents (2022))
What foods should be consumed during lactation?
Protein rich foods
Protein is an important raw material for tissue repair and milk secretion in the body. Mothers should consume more high-quality protein rich foods such as lean meat, fish, poultry, eggs, dairy products, beans and their products. For example, drinking a glass of milk, eating an egg, and consuming fish or chicken in moderation every day can provide rich nutrition for mothers and babies.
Foods rich in calcium
Calcium is crucial for the development of babies' bones and teeth, and also helps mothers maintain bone health. Milk, yogurt, cheese and other dairy products are good sources of calcium. In addition, soy products, green leafy vegetables (such as spinach and broccoli), shrimp and other foods also contain abundant calcium. Breastfeeding mothers should ensure sufficient calcium intake every day to meet their own and their baby's needs.
Foods rich in vitamins
Vitamins play an indispensable role in the growth and development of babies and the physical health of mothers. Fresh fruits and vegetables are rich in various vitamins, such as oranges, apples, bananas, strawberries, and other fruits that are rich in vitamin C; Carrots, pumpkins, spinach and other vegetables contain vitamins A and K. Mothers should eat more different types of fruits and vegetables to ensure a comprehensive intake of vitamins.
Foods rich in iron
Breastfeeding mothers are prone to iron deficiency anemia, so they need to consume more iron rich foods. Animal liver, animal blood, and red meat (such as beef and pork) are all good sources of iron. Meanwhile, consuming foods rich in vitamin C together can promote iron absorption.
(Source: Dietary Guidelines for Breastfeeding Women released by the Chinese Nutrition Society)
What foods or drinks should be avoided during lactation?
Spicy and irritating food
Spicy foods such as chili peppers, Sichuan peppercorns, mustard, etc. may stimulate the mother's digestive system, causing discomfort, and may also be transmitted to the baby through breast milk, leading to gastrointestinal discomfort, constipation, or diarrhea in the baby. Therefore, breastfeeding mothers should try to eat less or avoid consuming spicy and stimulating foods.
Raw and cold food
Raw and cold foods such as ice cream, sashimi, and cold dishes may contain pathogens such as bacteria and parasites, which can easily cause gastrointestinal infections in mothers and babies. In addition, raw and cold foods may also affect the secretion and quality of breast milk, so breastfeeding mothers should avoid consuming raw and cold foods.
Beverages containing caffeine
Coffee, tea, cola, and other caffeinated beverages may affect the quality of a mother's sleep and may also be transmitted to the baby through breast milk, causing excitement and restless sleep. Breastfeeding mothers should try to reduce their intake of caffeine and drink no more than one cup of coffee per day.
alcohol
Alcohol can enter the baby's body through breast milk, affecting the development of the baby's nervous system and reducing the quality of breast milk. Therefore, breastfeeding mothers should strictly avoid drinking alcohol, including various alcoholic beverages and foods containing alcohol.
(Source: American Academy of Pediatrics (AAP) dietary recommendations for lactating mothers)
Breastfeeding mothers, your dietary choices have a profound impact on both your own and your baby's health. I hope that through this popular science tweet, everyone can better understand the importance of breastfeeding diet, choose food reasonably, provide the best quality breast milk for babies, and accompany babies to grow up healthy and happy.