After ten months of pregnancy, giving birth is not as simple as "unloading".

Author: Cui Yihui, registered dietitian, master of medicine

Reviewer: Zhu Wenli, Professor and Master Supervisor, Peking University Health Science Center

Expectant mothers who have worked hard for nearly 10 months will find after they are "promoted" to new breastfeeding mothers that no matter how much preparation they have made before, they will still be caught off guard when they really face the "newly arrived" newborn.

● Characteristics of lactation

The key word at this stage of lactation is breastfeeding. There are two reasons why the nutritional needs of lactating mothers are higher than during pregnancy.

❖High metabolic rate : New mothers are busy feeding their hungry babies while ensuring their own postpartum recovery. Generally speaking, the metabolic rate during lactation is 20% higher than that during non-lactation.

❖The need for lactation : New mothers secrete 600 to 800 ml of milk every day to feed their babies in the first 6 months of lactation. The secretion of milk leads to a corresponding increase in the demand for energy, high-quality protein, vitamins, trace elements, DHA and water.

(Copyrighted image from the gallery, no permission to reprint)

●Dietary recommendations during lactation

Mothers who originally thought they could return to their pre-pregnancy free eating and drinking mode after giving birth will have to continue to "endure" for a while and be more "rigorous" in their dietary intake in order to ensure the quality of breast milk and the health of their children.

❖ Drink more soup : Breastfeeding mothers should drink more water, soup, porridge and other liquid foods, which can not only replenish the water lost due to breast milk secretion in time, but also ensure the quality of breast milk. Chicken soup, fish soup, tofu soup, and vegetable soup are all good choices. When making them, pay attention to adding less salt and avoid adding MSG.

❖ Eat more high-quality protein : The protein intake of breastfeeding mothers should be consistent with the level in the late pregnancy, that is, they need to eat about 25 g more protein every day, and ensure that at least 1/3 of it is high-quality protein.

❖Sufficient intake of vitamins : Eating more fresh fruits and vegetables and increasing the intake of vitamins can not only promote breast milk secretion, but also help stabilize the nutrients in breast milk and meet the baby's nutritional needs. Especially water-soluble vitamins and vitamin E. It should be noted that water-soluble vitamins can almost pass through the mammary glands freely. As long as the mother is not deficient in water-soluble vitamins, the baby's needs can be met. Among fat-soluble vitamins, vitamin A can only enter breast milk through the mammary glands in small amounts, while vitamin D can hardly pass through the mammary glands. Therefore, for breastfed babies, it is recommended to supplement vitamin A and vitamin D preparations at the same time to avoid affecting the development of bones and the immune system.

❖Intake of adequate trace elements

◇Calcium: The calcium required by breastfeeding mothers is 1000 mg per day. If the mother does not get enough calcium from her diet, the body will use the calcium in the mother's bones to maintain the calcium level in breast milk. In this way, although dietary calcium deficiency in the short term will not affect the calcium content of breast milk, it will have an adverse effect on the mother's calcium reserves, increase the risk of osteomalacia in mothers, and cause back pain, leg pain, and leg cramps, so calcium supplementation is necessary in a timely manner.

◇Iron: The amount of iron required by breastfeeding mothers is 24 mg per day. Mothers supplement iron to prevent anemia during breastfeeding. They should eat red meat, animal offal and other iron-rich foods for three meals a day. Vegetarian mothers can choose to take dietary supplements specifically for iron supplementation, because the iron content in plant foods is low and difficult to absorb. One point that needs to be specially explained is that due to the low iron content in breast milk, it cannot meet the iron needs of growing babies. Therefore, iron should be supplemented on time for babies when complementary foods can be added.

◇Supplement DHA: DHA is a nutrient that brings "win-win" to mothers and children. For mothers, DHA can reduce the occurrence of postpartum depression. For babies, it can promote brain development, improve intelligence, and promote the development of optic nerves and retina. Breast milk is the main source of DHA for babies. Mothers can eat more seafood, fish, and nuts.

(Copyrighted image from the gallery, no permission to reprint)

●What is not suitable to eat during breastfeeding?

❖Spicy foods : spicy spices such as pepper, garlic, fennel, curry, etc., and avoid tobacco, alcohol, and coffee. If the mother has oral ulcers and constipation, the baby is prone to drooling, stomatitis, and other discomforts.

❖Foods that easily cause "milk withdrawal" : ginseng, leeks, barley tea, beverages containing a lot of malt (malted milk, etc.), and raw and cold foods.

❖ Foods that cause allergic symptoms in babies : Each baby has a different constitution, and the types of food that causes allergies in babies through breast milk will also be different. Some allergies are caused by seafood, some are caused by eggs, and some are caused by fruits such as mangoes. In short, if a mother finds that her baby has an allergy, she should first find out what kind of food caused the allergy.