Nursing mothers have some special dietary requirements if they are to feed their baby (and themselves) adequately. Here, the Swiss Association for Nutrition reviews the most important factors and gives dietary recommendations for nursing mothers.

Introduction

When a mother is nursing her child, she should maintain the good eating habits she followed during pregnancy, since the basic approaches to eating during the two periods have much in common. Mothers must get a sufficient amount of nutrition so that they will not have to draw on their reserves for breast milk.

The extra energy required

The amount of energy that is required is somewhat higher than during the last months of pregnancy. On average, a nursing mother produces 8 dL (2.7 oz) milk a day. This takes energy, some of which is drawn from the fat reserves generated during pregnancy. The remainder, representing about 500 calories, comes from food. This means that mothers need to take an extra piece of cheese, glass of milk, piece of fruit, and piece of bread in addition to the normal amount consumed prior to pregnancy.

The extra minerals required

The amount of calcium needed is greater than that during the last three months of pregnancy. A young mother can provide her child with sufficient calcium by consuming four portions of milk products a day without having to tap any of her reserves. A nursing mother should always consume a sufficient amount of iron, which must be higher than during pregnancy. The right amount of iron ensures that all the infant's tissues are supplied with enough oxygen, and that the mother can rebuild her own iron reserves after childbirth. Sometimes a physician's prescription is required.

Liquid requirements

During nursing, a mother needs to drink much more liquid to replace the water provided in the breast milk. A woman who nurses her child should drink 2.5 liters (5¼ pints) per day; preferably mineral water, fruit or vegetable juices, herbal tea and milk.

Specific foods to be avoided when nursing

Caffeine and Alcohol
To avoid over-stimulating the child and stopping it from sleeping, a mother should restrict the amount of stimulants she takes, such as coffee, tea, caffeine and alcohol. Caffeine and alcohol do, in fact, enter the breast milk.

Foods that give breast milk a different taste
Many foods pass into the breast milk. This gives the milk of every nursing mother a specific taste that changes each day, depending on the food she eats. An infant can therefore become familiar with the varying tastes of the foods the family eats. There is no reason to avoid any food because of its taste unless the infant refuses to nurse.

Colic
Certain foods such as cabbage, leeks, garlic, onions, legumes, and large amounts of fruit have the reputation of causing colic (gas, diarrhea). However, it has never been scientifically demonstrated that these foods actually cause infants to experience stomach pain. Colic can arise from many causes that are not necessarily directly related to food. In principle, a nursing mother can eat everything. However, when nursing mothers do not restrict their selection of foods at the start of nursing, they need to monitor their child's reaction. If specific food types seem to cause the infant an upset stomach, they should be restricted or eliminated.

Tobacco
When a mother smokes, nicotine and other poisons (such as heavy metals) are passed on to the infant through the milk. Nicotine can cause colic and even vomiting. For this reason, mothers must totally quit smoking all the time that they are breast feeding.

Suggestions

• Drink at least 2.5 liters (5 pints) a day.
• Consume at least four portions of milk products a day.
• No weight-loss diets.

Recommendations for nursing mothers

Many factors influence our eating behavior. Desire and mood, individual needs, health status, social environment, foods at hand, advertising, etc. The following recommendations ensure a sufficient supply of energy, nutrition and protective substances (in the form of a balanced diet) for a healthy approach to eating. The sizes of the listed amounts and portions only represent averages; they will vary from day to day.

Oils and Fats
Per day, 2 teaspoons (10 g) of high-nutrient vegetable oil such as unprocessed sunflower seed oil, thistle oil, corn oil, olive oil, or rapeseed oil, for example in salad dressing.
Per day, a maximum of 2 teaspoons (10 g) frying grease or oil such as peanut or olive oil for preparing hot dishes.
Per day, a maximum 2 teaspoons (10 g) spread (butter or margarine).
Per day, a maximum of one fat-rich food such as grilled or fried food, cheese-based dish, potato pancakes, bratwurst or scalded sausage, cold cuts, dishes with sauces, shortcake, flake pastry, cakes, pies, chocolate, etc.

Sweets/desserts
Only eat a small amount of dessert. Most candies contain hidden fats; don't eat more than one portion of candy a day (a bar of chocolate, one piece of cake or pastry, one portion of ice cream).

Meat, fish, eggs and legumes
Eat one portion of meat (1 portion = 80-120 g) 2 to 4 times a week; more is unnecessary, less is permissible. Only eat ham, sausages, or bacon a maximum of once a week as the meat dish.
Per month a maximum of one serving of internal organs such as liver, kidneys, tripe, or brains (1 portion = 80-120 g).
Plan 1-2 portions of fish per week (1 portion = 100-120 g).
Eat 2-3 eggs per week including eggs that are used in baked goods, soufflés or crème sauces.
Per week, eat 1-2 portions of legumes and their derivatives such as lentils, chickpeas, beans (1 portion = 40-60 g dry), tofu (1 portion = 100-120 g), etc.

Milk and milk products

Grain- and potato-based products
Per day 3-5 portions of starch-containing products such as bread, potatoes, rice, grains, or pasta. Whole-grain products are preferable. The size of the portions depends on the frequency and intensity of physical activity.

Fruits
Per day, 3-4 portions of preferably raw fruit (1 portion = one apple, one banana, 3 plumbs, one bowl of berries).

Vegetables
Per day, 2-3 portions of vegetables of which at least one is raw with a dip or as a mixed salad (1 portion = 100 g raw vegetable, 150-200 g cooked vegetable, 50 g green salad or 100 g mixed salad).

Beverages and alcohol

Source

Schweizerische Vereinigung für Ernährung / The Swiss Association for Nutrition (SAN). Merkblätter zur Ernährung, Vol. II. Main Editor: Herr Hansjörg Ryser, Bern.Website at : http://www.sve.org/english/index.html

Links

• Nutrition for Nursing Mothers
• Nursing Nutrition