The first 6 months of breastfeeding: which nutrients are important for the mother?
The first 1000 days of a child’s life (from conception to two years of age) represent a key period for the prevention of disease in adulthood , through an adequate supply of energy, macro and micronutrients and a progressive introduction of the correct foods to replace milk maternal.
According to the EFSA ( European Food Safety Authority ) in the first six months, breast milk is sufficient to meet the nutritional needs of the infant. A balanced diet and greater awareness are therefore essential to ensure balanced growth for the child.
So what should the mother pay attention to in order to have a balanced diet during breastfeeding?
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Energy requirements
Milk production requires a caloric requirement of about 500 kcal per day during the first 6 months of exclusive breastfeeding , the same as in the last trimester of pregnancy. In this case, the triglyceride deposits accumulated during pregnancy provide part of the necessary energy, ensuring natural weight loss in the postpartum period.
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Protein
Compared to the value of proteins recommended for an adult woman equivalent to 54 g per day, the protein requirement increases during breastfeeding:
- Of 21 g per day in the first semester of exclusive breastfeeding;
- Of 14 g per day in the second semester, provided that milk still constitutes an important part of the child’s diet.
Protein sources : legumes, fish, eggs and whole grains are an excellent protein source adapted to the mother’s needs.
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Grassi
During pregnancy and breastfeeding it is not necessary to modify the overall intake of fats, while it is important to evaluate their composition : numerous studies have confirmed the positive role of polyunsaturated fats, especially of the omega-3 series, EPA and DHA .
The need increases by 100-200 mg per day during pregnancy and breastfeeding, compared to the 200 mg indicated as the daily reference amount of EPA and DHA for the adult population.
Sources of omega-3s: fatty fish (mackerel, sardines, tuna), flax seeds and walnuts.
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Water
Having to ensure a good milk production, it is necessary to increase the water intake by about 700 ml per day , in addition to the 2000 ml (8-10 glasses) for non-breastfeeding women.
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Ferro
In the immediate postpartum period, blood loss increases the likelihood of maternal anemia . It is therefore essential to pay attention to the foods richest in iron. Sources of iron: legumes (beans, chickpeas, lentils), dried fruit and leafy vegetables (spinach). Red meat contains a high iron content but it is important not to overdo it (once a week).
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Iodine
Iodine deficiency can have important consequences on the development of the fetus first and on the health of the child afterwards. The estimated quota to avoid deficiency, both during pregnancy and in the breastfeeding phase, is 200 μg/day (against 150 μg for adults).
Sources of iodine: fish, crustaceans and vegetables; also salt (iodized).
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Special diets and bad habits
Excessively low plasma levels of DHA have been found in women who eat exclusively vegetarian diets or who do not have an adequate intake of fish , or who maintain a habit of smoking both during pregnancy and while breastfeeding. There is in fact an association between maternal smoking and a worse composition of milk, in terms of DHA and other essential nutrients for the correct development of the child.
Kathryn Barlow is an OB/GYN doctor, which is the medical specialty that deals with the care of women's reproductive health, including pregnancy and childbirth.
Obstetricians provide care to women during pregnancy, labor, and delivery, while gynecologists focus on the health of the female reproductive system, including the ovaries, uterus, vagina, and breasts. OB/GYN doctors are trained to provide medical and surgical care for a wide range of conditions related to women's reproductive health.