Nutrition Guide for Mothers During Breastfeeding | Aloanne
07-05-2025
16:06
Proper nutrition for mothers is the foundation of the baby's healthy development.
Breastfeeding is both a miraculous and challenging time for mothers. A mother's diet during this period directly impacts not only her own health but also the baby's growth and development. At Aloanne.com, we are here to help mothers feel strong and healthy during this sensitive period. Let's take a look at the basic nutritional principles to consider during breastfeeding.
1. Increased Nutritional Needs of Breastfeeding Mothers
A mother's daily calorie needs increase during breastfeeding. On average, a mother requires 500 more calories per day. These calories should come from foods rich in vitamins, minerals, and protein, not empty energy sources.
Recommended Foods:
Oats, whole grains
Lean protein sources (fish, eggs, lentils)
Fresh fruits and vegetables
Nuts and seeds
Lots of water!
2. Essential Vitamins and Minerals to Take During Breastfeeding
Iron:
Iron needs increase due to blood loss in the postpartum period. Red meat, eggs, and green leafy vegetables are rich in iron.
Calcium:
Calcium is drawn from the mother for the baby's bone development. Therefore, sources of calcium such as dairy products, almonds, and broccoli should not be neglected.
Omega-3:
It's essential for baby's brain development. Fatty fish like salmon should be consumed at least twice a week. For mothers who don't eat fish, flaxseed or walnuts are also good alternatives.
Vitamin B12 and D:
Deficiency can occur, especially in mothers who follow a vegan diet. These vitamins may need to be taken as supplements (under a doctor's supervision).
3. Common Nutritional Mistakes
Inadequate Water Consumption: Drinking plenty of fluids during breastfeeding increases milk production. A minimum of 2.5-3 liters of water per day is recommended.
Excessive Caffeine Consumption: Excessive consumption of tea and coffee can cause discomfort in your baby. No more than 1-2 cups per day is recommended.
Following Strict Diets: Low-calorie diets for the sake of weight loss can reduce milk quality.
A Monotonous Diet: Eating only a few foods disrupts the vitamin and mineral balance. Care should be taken to eat a colorful and varied diet.
Remember, breastfeeding is a critical time not only for your baby's health, but also for yours. A healthy mother means a healthy baby. As the Aloanne.com family, we are happy to support you on this journey.