LACTATION

Why is breast feeding your infant important?

What nutrients does a mum need while breast feeding? 

Breast feeding is an important part of the pregnancy and birth process and the best way to nourish the new infant. It is also helpful for the mother to balance her pregnancy. Nursing not only is a calorie and fluid outlet, helping mother attain her pre-pregnancy weight, it is often vital to her emotional and psychological well-being and to the bonding with the new baby. In addition, the hormone released during breastfeeding, oxytocin, helps contract the uterus back to normal size and health.

 Nutritional requirements are much the same as during pregnancy, with even higher requirements for many nutrients and reduced needs for a few. An infant requires about 2-3 ounces of milk per pound of weight, so a newborn of seven pounds needs about 18 ounces of milk daily; as he or she grows, more milk is required. Each ounce of milk has about 20 calories, so mother is giving out 300 – 400 calories a day initially, and more as the baby grows. She needs 200 – 500 more calories per day than even during pregnancy and 500-1,000 more than before it, depending on her weight. Some mothers will consume fewer calories after birth in order to lose weight, but this is not wise. Mother should naturally lose weight during breastfeeding, and as she reduces her level of nursing, she may also lessen her calorie intake.

Water is the main ingredient of mother’s milk, so adequate fluid intake is essential. Mother’s diet should also be high in nutrients. High protein levels are still required, though a little less is needed than during pregnancy. Vitamin C and A, zinc, and iodine are needed in higher levels. Folic acid requirements decrease by 25 percent as the mother’s blood volume decreases. Extra B vitamins may be helpful, as breast milk is fairly low in them, but high-dosage of B vitamin pills are best avoided during lactation. High amounts of vitamin B6 can reduce milk production.

Good nourishment is essential to prevent depletion and to provide the right nutrients for baby. The food that mother eats provides the nutrients in her milk and thus the infant’s nutrition. Many of the nutrient-rich foods suggested for pregnancy should be consumed. Standard food-group orientation suggests more portions of most everything.

GENERAL PREGNANCY NUTRITION PLAN

SERVINGS PER DAY

Not pregnant Pregnant Nursing

Milk foods—low-fat milk (avoid skim), cheese, yogurt, butter (1 serving = 1cup milk or yogurt, or 3-4 oz. cheese)         Cereal grains(1 serving = about 1 cup grain or 1 slice of bread) Vegetables—raw yellow or darkgreen (1 serving = 1 cup)   Other vegetables (1 cup)   Vitamin C foods—citrus, berries, peppers, tomato (1 serving = 1cup)   Eggs (1 serving = 1 egg)   Meats—fish, poultry, or lean red(1 serving = 3-4 oz.)   Legumes (1 serving = 6 oz.)

2                   3-4          5-63                    4-5             5   1                      2               2   1                       2             2   1                     2               2     1                      1-2          1-2   1                     1-2            2-3   1                     1-2            1-2

                                                       

 

For vegetarian women, it is wise to eat the recommended amount of the dairy products and eggs to meet protein and calcium needs, as well as to eat more whole grains and legumes. If milk consumption milk consumption is minimized, more tofu, legumes, nuts and seeds, and leafy greens and some calcium supplement are recommended.

For healthy breastfeeding, mother’s comfort is important. To maintain good milk production, use both breasts regularly and relax before and after nursing. Remember, good fluid and nutrient intake is essential for successful nursing and thus to the growth and development of the baby. Using olive or coconut oil on your nipples helps keeping your skin healthier and aids nursing.

The nutrient program shown in the table gives the range of values from the minimum requirements to the optimum amounts for the needs of lactation. The following program refers to the combined intake of diet and nutritional supplements. 

 NUTRIENT PROGRAM FOR LACTATION

(RANGE-RDAS TO OPTIMUM)

Calories*                                   2,600 – 3,500

Fiber                                           15 – 30 g.

Protein*                                    65 – 90 g.

 

Vitamin A       7,000-10,000 IUsBeta-carotene     5,000-15,000 IUsVitamin D        400-600 IUs Vitamin E*               60-400 IUs Vitamin K             100-400 mcg. Thiamine (B1)        1.6 -25.0 mg. Riboflavin (B2)       1.7-25.0 mg. Niacin (B3)           18-100 mg. Pantothenic acid (B5) 7-250 mg. Pyridoxine (B6)     2.5-100 mg Cobalamin (B12)     4-200 mcg. Folic acid*        600-1,000 mcg. Biotin                200-500 mcg. Choline                 100-250 mg. Inositol             100-250 mg. Vitamin C*       100-2,000 mg. Bioflavonoids      125-250 mg.

Calcium*      1,200-1,600 mg.Chloride+           2-4 g.  Chromium   200-400 mcg.    Copper          2-3 mg.   Iodine*     200-400 mcg.   Iron*             50-100 mg.  Magnesium*   450-1,000 mg.  Manganese      2.5-15 mg.  Molybdenum     150-500 mcg. Phosphorus*-  1,200-1,600 mg. Potassium+         2-5 g.  Selenium       150-300 mcg. Sodium+          2.5-4.0g  Zinc*              25-40 mg.  PABA            25-100 mg.

Adapted from – staying healthy with nutrition

By: Sushma Shah, Naturopathic Doctor, at the Nature’s Intentions Naturopathic Clinic.