Nutrition while breastfeeding - everything you need to know!

Why should you pay particular attention to your diet while breastfeeding?

While breastfeeding you should ensure a balanced and varied diet. Adequate intake of nutrients such as protein, vitamins and minerals is particularly important to meet the needs of your body and your baby. Adequate intake of calcium, iron and iodine is particularly important. Not getting enough of these nutrients can leave you feeling weak and exhausted, and put your baby at risk of developing deficiency symptoms.

Recommended are:

-Lots of fresh fruit and vegetables

-Whole grain products

-Lean dairy products

-eggs

-Meat, fish or vegetarian protein sources

-Nuts and seeds

On the other hand, avoid:

-Too much caffeine -Alcohol -Tobacco -Too much fish with high mercury content

It's also important to stay hydrated to maintain adequate milk production. Drink at least 2-3 liters of water or unsweetened tea per day.

It's important to make sure you're eating enough to keep your energy levels up and to provide you and your baby with adequate nutrition. However, it is also important not to overeat and to maintain a healthy weight.

Eating a balanced diet while breastfeeding can help keep your weight within a healthy range and reduce the risk of health problems later. Likewise, eating a healthy diet while breastfeeding can also help maintain milk production and ensure your baby is getting adequate nutrients. If you are unsure about how much you should eat or which nutrients are particularly important, consult a nutritionist or your doctor.

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