Nutritional Advice for Mothers for the Lactation Period

Anadolu Health Center Nutrition and Diet Specialist Tuba Örnek gave advice to mothers on healthy food choices for the breastfeeding period.

Nutrition and Diet Specialist Tuba Örnek's recommendations are as follows:

“Half of your plate should be filled with vegetables/fruits.

Various colors and types of vegetables and fruits have different benefits. For example, dark green leafy vegetables have a high fiber content, while red-orange foods have a high antioxidant value.

Drink plenty of water

Drink plenty of water and fluids while breastfeeding.

Whole grain products should be preferred

Instead of processed, white flour foods, whole grain products such as rye bread, bulgur and oats, which are richer in vitamins, minerals and fiber, should be preferred. In addition, it is important for health to use liquid oil instead of solid fat in meals.

Calcium-rich foods should be consumed

During the day, 3-4 servings of calcium-rich foods such as milk, yogurt, buttermilk and cheese should be consumed. If you are lactose intolerant, you can consume lactose-free milk.

Protein consumption should be diversified

In addition to red meat, fish, chicken, turkey and eggs, which contain quality protein, should be added to the diet.

Fish rich in omega-3 should be consumed

Foods rich in omega-3s such as salmon, sardines, mackerel and trout positively affect the health of the mother and the baby. 2 portion of grilled or steamed fish should be consumed 1 days a week. However, fish such as mussels, swordfish, sole, tabby should not be consumed due to their high mercury content. Tuna should not be preferred as it is offered as canned food.

Avoid foods containing “empty calories” and sugar.

Calories from added sugar or solid fats are empty calories. So sugar that the body does not need at all are sugary cereals, sweets, cakes, biscuits, ice cream, sweetened juices, sodas and fried foods. They should be avoided.

Physical activity should not be neglected

Unless your doctor recommends otherwise, be careful to devote at least 2-3 hours a week to sports. However, instead of compressing it into one day, it would be more accurate to spread it over a week in the form of 20-25 minutes of brisk walking, dancing or swimming daily. If you have difficulty in losing the weight you gained during childbirth or if you think that the amount of milk is not enough during this period, you should definitely seek support from a nutritionist.