Importance of nutrients during lactation
Lactation is an important part of a mother’s life, so it is best for a mother to take care of her nutrition during this important phase of her life. The importance of a nutritious diet increases during this period as the mother has to care for nutrients not only for herself, but also for the growing needs of the child. Most children nurse at least till the first 3 months of their life, so it is necessary for a mother to take a diet that is not only healthy for herself, but also for the growing child.
It is vital understanding that the mother needs good nutrition not only to produce sufficient quantity of milk, but also to provide quality milk that is necessary for the all round development of the baby. In addition mothers turn quite weak after childbirth, so it is also important to take a nutritious diet that caters to her daily requirement for energy, proteins, calcium, iron, vitamins and fluids.
How nutritional requirement during lactation are met
You need to understand as a lactating mother that a variety of foods with the most optimum balance would help lactating mothers to get all the nutrients. The best nutritious and balanced diet is one that is a healthy mix of proteins, carbohydrates, and fats that would make you feel full and cater to your need for nutrition and health. It is noticed that a mix of complex carbohydrates that would delay hunger pangs, along with whole grains, cereals and fresh fruits and vegetables is best. Taking a variety of different food groups helps get vitamins needed by you and your child, with eating something different from each food group in each meal proving healthy.
Most lactating mothers need energy to not only look after the baby, but also to start carrying on her regular duties in the household and outside. It is estimated that most lactating mothers require an additional 550 kcal in the first 6 months and about 400kcal until the baby reaches a year. Energy can be easily got by consuming a wholesome diet that includes whole grain cereals, milk and milk products and pulses. It is best to avoid processed starch and sugar that do not provide long-lasting energy.
Consuming of fats would help provide energy, but it is best to be careful to avoid certain fats that may be mot healthy. Consuming healthy fats as mono- and polyunsaturated fats in oils like canola, olive and in fatty fish like salmon is healthy. Oil found in avocado, olives, nuts, and seeds are also good, but it is best to limit yourself in the consumption of saturated fats and trans-fats. These fats are most commonly found in oils like coconut and palm kernel and also in ghee, butter, and whole milk.
Protein forms one of the important ingredients in a lactating mother’s diet, for lack of protein could make the mother tired. The lack of protein and energy could make a mother not able to produce enough milk to feed the baby. In addition lack of protein could lead to the lack of casein. Most lactating mothers would benefit with taking an additional 25gms of protein in the first 6 months and about 18gms until the baby is a year old. It is quite easy to find the extra protein for consumption in protein rich foods like egg, meat, nuts, poultry, milk and milk products and various cereal and pulses combination.
The role played by calcium in lactating mothers cannot be overlooked, as calcium helps in milk production. It is to be realized that the baby is fed only on mother’s milk for the first 3 months, so catering to the nutritional needs of the baby as well as the mother requires an additional 1000mg of calcium per day.
This could be well looked after by taking at least 3 helpings of calcium rich foods like milk and other dairy products, canned fish, or calcium-fortified foods like cereals, juices, soy and rice beverages, fenugreek leaves, amaranth, ragi, Bengal gram whole and breads. However moderation is the rule, as exceeding the calcium intake could interfere with the body’s absorption of iron, magnesium, phosphorus, and zinc and could in extreme cases lead to kidney stones, hypercalcemia, and renal insufficiency syndrome.
Iron forms an important part of the lactating mother’s diet, but it does not necessarily help the child as most children are born with adequate iron reserves and milk does not necessarily contain it. However foods that is rich in iron help to build up a good health in the mother. It is again important to note that vitamin needs also increase during the lactation period. Some vital vitamins include Vitamin A, B1, B2, C, niacin, D, folic acid and vitamin B12. So it is a good idea to take a multivitamin or mineral supplement daily.
Water plays a vital role in providing fluids that is essential to increase the quantity of mother’s milk. It is best to drink at least 16 glasses of water a day, taking foods in the fluid form as milk beverages, fruits, vegetables and soups could also help. You should drink water whenever you feel thirsty. However it is best to avoid taking caffeine drinks like tea, coffee, soft drinks, energy drinks, chocolate, and coffee ice cream as they could lead to dehydration.
It is also found that when the caffeine ends up in the mother’s milk it could end up in the baby’s body and not get digested, broken down and excreted.
It is believed by many that taking garlic, fenugreek seeds, moong dhal, cumin, goat’s meat, liver and fish could increase breastfeeding milk. Lastly considering the nutritional requirements during lactation requires a strong caution against consuming alcohol and smoking as breast feeding could make the baby feel sleepy, irritable and nervous.