A balanced diet is essential in all stages of life to stay healthy, and during breastfeeding, it was not going to be less.
It is proven that all women have enough milk for their children and that it is good. In addition, it arrives already processed with what the baby needs at each stage.
Therefore, it is not necessary to make sacrifices, avoiding eating certain foods for the good of the child, but it is true that breastfeeding mothers need a varied diet, enough to maintain their weight and that is rich in fluids, vitamins and minerals , as pointed out by the Spanish Society of Gynecology and Obstetrics (SEGO).
Therefore, although there is no specific diet during breastfeeding , there are foods that are more recommended than others for the child and the mother at this important stage. These are the 27 essentials.
Water
Without a doubt, the most important in the feeding of the nursing mother. Breastfeeding can make you feel thirsty, so it’s important to stay well hydrated. You should drink six to eight glasses of fluids a day, and even more if you are breastfeeding.
Breast milk contains 85-90% water, so the mother must ingest enough water or other fluids to ensure daily milk production and maintain good hydration.
As a rule, drink a glass of water, whenever you go to feed your baby.
You can also drink natural fruit juices, but they add calories to the diet, so they should not be abused.
Olive oil
Extra virgin olive oil is the most advisable oil for its richness in monounsaturated fatty acids, beneficial for the body and also for its richness in antioxidant polyphenols.
It offers benefits on cardiovascular health, reducing triglyceride and cholesterol levels. It has omega 3, polyphenols and vitamin E, and has a powerful anti-inflammatory effect.
It can be used to prepare all kinds of dishes, both sweet and savory, consume it raw, add it to salads in the form of healthy dressings, gazpachos and salmorejos, or even add a splash on toast for breakfast.
Avocado
Vegetables and fruits are essential in a balanced diet. Five servings will provide you with fat-soluble vitamins (A, D, E) and water-soluble vitamins (C, B6, B12, thiamine, riboflavin, niacin, folates), and minerals, especially calcium, phosphorus, magnesium, iron, zinc, iodine, selenium and copper.
The avocado, in addition, is rich in folic acid is the synthetic form of vitamin B9 or folate and, together with vitamin B12, contributes to the creation of red blood cells, preventing anemia. It is also vital for nerve function and in the formation of DNA, and promotes the proper functioning of the body in general.
You need about 400 mg of this vitamin a day, and it can be obtained from a healthy and balanced diet.
It provides up to 110 mcg of folic acid per cup, which represents approximately 28% of your daily needs.
But not only does it stand out as one of the best folic acid foods, it is also an excellent source of fatty acids, vitamin K, and dietary fiber.
Try preparing it stuffed, adding it to your salads or even to your appetizers or sandwiches, to enjoy a healthy and delicious meal.
Artichokes
The artichoke has many positive effects on our body. It is rich in fiber, provides the fifth part of fiber that an adult needs a day, improves digestion, has diuretic effects, prevents diseases and has anti-inflammatory properties.
It is rich in vitamins such as vitamin B1, B3, E and C, and in minerals potassium, phosphorus, magnesium, calcium and iron in an amount of 1.3 mg per 100 g.
They can be prepared in many ways to get the best out of them, such as artichokes sautéed with cheese
Almonds
During lactation it is essential to maintain a good level of calcium, since if the necessary amount is not achieved through the diet, the mother’s body will use the reserves it has, that is, the calcium from the bones, and this can increase the risk of osteoporosis.
Nuts are a good contribution of this mineral and also provide folic acid, fats and other beneficial nutrients for the body, magnesium.
Those that concentrate the most calcium are:
- Almonds: contain 252 mg of calcium per 100 grams.
- Hazelnuts: provide 226 mg of the mineral per 100 grams.
- Dried figs: provide 193 mg of calcium per 100 grams
- Pistachios: offer 136 mg of calcium per 100 grams.
- Walnuts: contain 88 mg of calcium per 100 grams.
- Raisins: contain 80 mg of the mineral per 100 grams.
In addition, the almond is also a stimulant of breast milk (galactogenic).
And as if that were not enough: it is an excellent source of monounsaturated fats (the good ones) and vitamin E, it protects the heart, strengthens the bones and lends its flavor and texture to both sweet and savory recipes.
They can be eaten raw or with a salad.
Blueberries
This red fruit stands out for its antioxidant power, its fiber content and its high contribution of vitamins A, C, B1, B2, B6, E and minerals such as iron, magnesium, calcium or phosphorus. In addition, consumed daily they are perfect for preventing or fighting urinary infections.
But above all it also stands out for its iodine content. According to the United States Department of Health, severe iodine deficiency during childhood causes detrimental effects on brain and nervous system development and mild iodine deficiency, subtle neurodevelopmental problems.
For the newborn to maintain optimal levels of thyroid hormones, it is important to consume foods that contain iodine, such as blueberries.
You can consume it alone, or combined with a natural yogurt or whole grains, in pancakes for breakfast, incorporated in the salad or in a healthy ice cream.
Integral rice
An 80 g serving of brown rice gives you 30% of your daily needs for magnesium, a quarter of vitamins B3 and B6, a fifth of B1 and B5, and 15% of folic acid.
Whole wheat is also a source of energy in the form of carbohydrates, provides more fiber, and minerals such as magnesium, phosphorus, iron, zinc, manganese and copper and is a good source of B vitamins, while white rice it loses them when it flakes off.
Discover the wide variety of dishes that you can make with this complete seed, such as rice with curried vegetables or a delicious risotto.
Cod
Iodine becomes even more important when the mother feeds her child with breast milk, since the iodine the baby receives depends on the amount the mother takes.
Thus, although the WHO considers that Spain is not a country at risk of iodine deficiency, in practice it has been seen that there are many children with low levels, and this affects their psychomotor and intellectual development. The mother should take 290 micrograms a day.
Of all fish, cod is one of the foods with the highest iodine content: 170 mcg per 100 g.
The fishing season runs from late autumn to spring, although cod is available the rest of the year: salted, dried, smoked or frozen.
Like white fish, it is low in fat. In addition, its meat is rich in vitamins B1, B2, B6 and B9, which allow the use of energy nutrients (carbohydrates, fats and proteins and intervene in processes of great importance in the body such as the formation of red blood cells and functioning of the nervous system.
It also has vitamins D, A and Omega 3 (which prevents cardiovascular diseases) and minerals such as potassium and phosphorus, important for bones and muscles.
The possibilities to take it are very varied: from a cod brandade to spread; a timbale of cod brandade confit with piquillo peppers or a summer salad.
Peanut
Contrary to popular belief, it is a legume, not a dried fruit.
If compared to nuts, it is one of those that contains more folic acid (a quarter cup provides 88 mcg), more vitamin B3 and more protein (26%).
In addition, it contains fiber (7%) and considerable amounts of minerals such as magnesium, zinc, phosphorus, nickel (which favors the absorption of iron) and iron in abundance. And it helps balance cholesterol.
You can eat them alone, and thus take advantage of all their richness in B vitamins (such as folate or B9), since these types of water-soluble vitamins are more easily lost when cooked or simply roasted.
But you can also spread the peanut butter or to make a multitude of dishes, such as a cake with banana and in vegetarian recipes such as Tofu and mango tacos with peanut sauce.
Lean meats
Fatty protein creates, repairs, and maintains body tissues. It is present in various foods, such as chicken and lean beef.
2.5 servings are required, or what is the same, 2 grams per day per kilogram of the mother’s weight.
Although fat should be part of a healthy diet, it is important to limit its consumption to 30% or less of the calories consumed daily.
As in any balanced diet, it is better to vary as much as possible, while keeping the intake of saturated fat at moderate levels. You can opt for low-fat meats whenever possible.
Among them, chicken stands out for its iodine content: 7 mcg per 100g.
It can be prepared in every imaginable way: baked, stewed, grilled, marinated, fried … and it is a common food in recipes around the world.
It is also possible to prepare novel dishes with this meat. Without going any further, try an oriental chicken stir fry with vegetables, chicken marinated with coconut milk or a luxurious baked chicken glazed with mandarin, vermouth and honey.
Whole grains
The mother is also advised to consume breads containing whole grains, pasta, potatoes and couscous, as they are an important source of energy due to their high starch content.
Unlike refined cereals, which we should reduce in our usual diet, whole grain breads have greater benefits for our health.
They have much more fiber, vitamins, minerals and proteins, being therefore a food of very good quality and with beneficial effects on the body.
You can add them to the diet by substituting white flour for whole wheat flour to prepare sponge cakes, healthy mug cakes or homemade breads.
Quinoa is also a great ally and you can incorporate it into your diet in so many ways that we leave you a list of healthy recipes that will surely be a thousand different ways.
Citrus
Vitamin C plays an important role in tissue growth and repair, and in the growth of bones and teeth.
Vitamin C also helps the body absorb iron. Citrus fruits (oranges, tangerines, grapefruits, lemons, or limes) are good sources of vitamin C.
In addition, they are the perfect snack to quench hunger and thirst. Including these fruits in your diet daily will provide you with a large amount of fiber and vitamin C, helping to improve intestinal transit and strengthening the immune system. In addition, they are a source of calcium, carotenes, vitamin A and potassium.
If you are low in iron (something very common in this stage), always take the supplement indicated by the doctor accompanied by citrus fruits to achieve greater absorption of this mineral.
In addition to consuming it as a piece of fruit, without further ado, citrus fruits combine with a wide variety of dishes, such as roasts, salads or ceviches. You can also include them as a main ingredient in the preparation of savory cupcakes, and of course in juices or sweet desserts.
Asparagus
Certain foods, such as asparagus or garlic, give more flavor and smell to breast milk without this being a problem (rather an advantage), since breastfed children are “educating” their palate to different flavors through milk.
But in addition, asparagus is a vegetable with very few calories and almost 95% water that also has good nutrients to offer, among which its potassium content (200mg per 100 grams) and folic acid (more than 100 mg per 100 grams).
They are also good sources of fiber and contain B vitamins, carotenes, vitamin A, phosphorus, magnesium, and to a lesser extent, calcium and vitamin C.
In a salad, in the oven, in an omelette, as part of a pasta sauce … You choose the recipe.
Spinach
In general, green leafy vegetables are ideal for introducing folic acid into the diet, an element that is recommended especially during pregnancy, but which is also important during lactation to create new cells and reduce the risk of cardiovascular disease.
But the benefits of this green leafy vegetable go much further, because that intense color is important for skin and hair and provides protein, iron, vitamins and minerals.
With only 27 calories, it stands out above all for being one of the best sources of potassium in the diet, since with a cup of cooked spinach we obtain 839 mg of potassium (the banana, for example, has around 539 mg).
In addition to the spinach cream, perfect for winter days, you can make spinach pancakes, spinach cannelloni or the traditional chickpea stew with spinach.
Strawberries
This mouth-watering fruit is an excellent source of vitamins C, K, and folic acid. Specifically, 200 g cover more than 200% of the daily needs of vitamin C, a third of vitamin K and a sixth of folic acid, with only 66 calories.
But it gives much more: in 200 g of strawberries there is 17% iron and 9% magnesium. It also provides potassium, calcium, phosphorus, manganese, copper and silicon, making it a highly recommended food in pregnancy and to avoid nutritional deficits.
They are desired at any time of the day, and can be taken alone, after washing them under the tap, or with whipped cream, but it is also a highly appreciated ingredient in confectionery: cakes, smoothies, mousse … and more different recipes.
Porridge
According to Medela experts, they are the ideal breakfast for nursing mothers who breastfeed at night, as they slowly release the energy from oatmeal flakes and provide soluble fiber, helping to replenish energy levels.
It is one of the cereals with the most properties and nutrients; perfect to incorporate into the diet from childhood.
Oats stand out for their richness in fiber, folic acid, zinc and potassium. It is also a source of minerals such as calcium and iron.
In addition to porridge, you can consume them in traditional energy bars, cookies or cakes, or in savory recipes such as soups or hamburgers.
Eggs
Vitamin D deficiency is caused by a combination of dietary deficiencies and low exposure to sunlight, taking into account that the diet only provides 10 percent of the recommended amounts of vitamin D, while the sun provides 90 percent .
It is recommended to guarantee a minimum exposure of 15 minutes to the sun three or four times a week, or 10 minutes of face and hands a day to ensure we avoid a vitamin D deficiency. The sun provides 90 percent of the vitamin we need , and food, the remaining 10.
Betting on foods rich in this micronutrient, such as egg yolk, helps.
100 grams of whole egg (with yolk and white) provides 9.8 µg of iodine, our precious mineral so important in pregnancy and lactation.
But there are several reasons to include it more often in your day to day: it includes high-quality proteins, reduces bad cholesterol, helps in weight loss diets (each only contains 75 kilocalories) and is suitable for diabetics (does not include carbohydrates) .
It also has satiating power and its B vitamins help create extra energy.
We can include them in a wide variety of recipes, from omelettes to pancakes for breakfast, deviled eggs, omelets or a Mediterranean frittata for dinner.
Lettuce
Like all green leaves, it provides abundant vitamins and small doses of minerals that enrich the diet with hardly any calories.
Lettuce has also been said to soothe, that it is good for eyesight, insomnia and fluid retention, and even that it influences libido. It is one of those vegetables that you should eat almost daily. In salads it is the queen and combines almost with everything.
You can consume it in a salad or in a sandwich, but also let your imagination guide you and dare to prepare delicious recipes: some tacos with lentils or some grilled bud sprouts with yogurt sauce.
Lentils
In addition to cereals, it is convenient to eat potatoes, lentils, peas, chickpeas, beans … 4-5 times a week, so that the mother has enough carbohydrates.
Among all of them, lentils, rich in iron, should not be lacking, especially after childbirth, which can cause anemia, if you lose a lot of blood.
They are a food very rich in iron: they provide 6.9 mg per 100 grams. In addition to iron, they provide protein, folic acid, magnesium, potassium, zinc, and copper.
Try to avoid taking them together with others that decrease the absorption of iron, such as tea or coffee.
Apple
There are many more reasons to include it in our daily diet, since it has endless properties for our body.
The apple has a high water content, making it perfect for hydrating the body, reducing fluid accumulation and preventing cramps. In addition, it is an excellent source of fiber, helping to prevent constipation.
It is an ideal snack to consume between meals: healthy, nutritious and perfect to keep you always hydrated. But if it seems very boring to take a piece of this fruit every day, you can also include it in sweet recipes, to make a compote to accompany sweet or savory dishes, or in savory dishes, such as foal with mustard and apple sauce. And so you never get tired of it, 49 more recipes.
Mussels
Low in calories, they contain a lot of nutritional properties such as vitamins, amino acids and minerals and are very beneficial for health. Among its minerals, its high iodine content: only 100 grams of this mollusk provide 130 micrograms of iodine.
These mollusks improve the condition and quality of the skin and bones, strengthen the immune system, help repair tissues and can even be useful to combat mental disorders such as depression, common after childbirth.
In addition, they contain many good fats, such as omega 3, which regulates cholesterol.
They can be eaten steamed, cooked, au gratin or as ingredients in salads, rice dishes or fideuás. You can start with some mussels with tiger sauce or Pintxo of potatoes and mussels with aioli.
Blue Fish
Like salmon or mackerel. It is not only good for the mother’s feeding, but also for the baby’s development.
These types of fish are rich sources of omega-3 fatty acid found in breast milk that contributes to the growth and development of babies’ brains and eyesight.
In addition, the omega-3 fatty acid content decreases with breastfeeding and can be replaced by eating fatty fish.
You can prepare it in snack dishes, salads, glaze, baked or in stews, grilled or steamed.
Cheeses
They are excellent sources of iodine and calcium. Although the exact amount can vary from one type to another, 100 grams of cheese contains an average of 800 mg of calcium, essential throughout our lives, and especially in lactation.
You can consume it in a thousand possible ways, although they are delicious without any preparation. Among its options, Frittata of leeks and cured sheep cheese, sweet recipes such as sugar-free or salty pastries, such as this coca of chickpea flour with tomato and goat cheese.
Dairy products
During the first six months of breastfeeding, a woman loses calcium due to hormonal changes. After six months, the metabolism changes, and the bones accumulate calcium, even if the mother does not take any supplements.
Cereals, legumes, vegetables … there are several foods that contain calcium, but milk is, according to experts, the main and best source of calcium, both for the high levels it contains and for its high bioavailability.
In addition, milk contains vitamins A, B2 and B12, vitamin D, minerals such as sodium, magnesium, potassium or phosphorus, carbohydrates (lactose), fats and high-quality proteins.
It is very convenient and easy to incorporate milk into the diet in the form of a glass or natural yogurt, for example.
Shellfish
Crustaceans such as prawns, crayfish or shrimp, mollusks such as clams and oysters, and cephalopods such as squid, cuttlefish or octopus, are perfect foods to include during lactation, as they provide many health properties.
Among them, iodine, a component of cells that the thyroid gland generates and is beneficial because it is a nutritional trace element necessary for multiple vital functions.
They are perfect raw, with a splash of lemon. But also in tempura or to make sauces. And, cheaper, these baked prawns.
Banana
It is a food with high water content, rich in fiber and without as many calories as is mistakenly believed.
It can benefit us by influencing the intestinal flora, since it contains substances with a prebiotic effect and is one of the foods with the most potassium at our disposal, as well as offering B complex vitamins, magnesium, vitamin A and carotenes, being therefore a food very appropriate for the functioning of the nervous and muscular system.
It does not make us fat or harm our health, but it can help us lose weight, reduce cholesterol and eat healthier.
We can make healthy and easy ice creams with bananas, muffins, cookies, desserts, breakfasts and many other recipes.
Carrot
This edible root deserves a special mention for the many properties it contains and its important health benefits.
They are a source of vitamin A and carotenes that are required for skin, hair and visual health, as well as for growth and development.
It can be eaten raw, with or without the skin, or incorporated into any type of salads. But in addition, the carrot can be included in any stew or as the main ingredient in hot or cold creams, and desserts such as cakes and sponge cakes. The number of recipes is uncountable.
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