Breastfeeding: cover energy and nutrient needs

Nutrient intake and composition of breast milk

Although many ingredients are found in milk, regardless of maternal nutrition, breastfeeding should be mindful of proper nutrition. Finally, the mothers must be careful that they themselves do not develop deficiency symptoms.

Nutrients in breast milk - depending on diet:Regardless of mother's food intake:
All vitamins
The elements zinc, selenium, fluorine and iodine
Certain fatty acids
Calcium, phosphorus, magnesium, iron, copper
energy content
fat content
protein content
Milk sugar content (lactose)

As nutritious as possible foods are important

Basically, it has to be said that the approx. 2300 kcal (1, 800 plus the 500 additionally required by the nursing work), which at least a lactating woman needs, should be taken in the form of foods that are as nutritious as possible. This means a maximum of nutrient density (as many nutrients per kcal) and a minimum of "empty" energy as they provide, for example, highly sugary food and drinks or hidden fats. This goal comes with the consideration of the general nutritional recommendations already very close. In order to meet the increased demand for milk production and to maintain the quality (vitamin content) of the milk, it is advisable to take the following into account:

foodFrequency per daydeliver mainly
Milk and milk products (cheese, yoghurt, cottage cheese, etc.)3-4 timesCalcium, vitamins (especially fat-soluble), proteins, fatty acids
Lean meat, chicken or fishat least 1 timeProtein, iron, vitamins, omega-3 fatty acids and iodine (fish)
Fruits and fruit juices *at least 2 timesVitamins and phytochemicals
Vegetables*at least 3 timesVitamins and phytochemicals, iron
Starchy products (potatoes, rice, bread, legumes, pasta)at least 3 timesEnergy, minerals, vitamins (especially in whole grains)
Eggs and egg productsEvery other day an egg (including egg products)Very high quality protein, vitamins, fats
Liquid (best mineral water)With each meal and each time breastfeeding at least one glass (3 dl) of liquidLiquid, minerals
Oils and fatsFor preparing food and serving salads.Saturated (butter, olive oil, peanut oil) and unsaturated (safflower oil, corn oil) fatty acids
Iodinated (and fluorinated) common saltUse for cooking and subsequent saltingIodine, (fluorine, ) sodium and chloride

* Especially those with high vitamin A and vitamin C content Normally, with this diet, an additional intake of vitamin and mineral supplements is unnecessary.

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