Although many ingredients are found in milk regardless of maternal diet, breastfeeding mothers should pay attention to proper nutrition. After all, mothers must also be careful not to develop deficiency symptoms themselves.
| Nutrients in breast milk – depending on the diet: | Independent of the 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 (lactose) content |
Foods as rich in nutrients as possible are important
Basically, it must be said that the approximately 2300 (1800 plus the additional 500 required by breastfeeding) kcal that a breastfeeding woman needs as a minimum should be taken in the form of foods that are as nutrient-dense as possible. This means a maximum of nutrient density (as many nutrients per kcal as possible) and a minimum of “empty” energy such as that provided by highly sugary foods and beverages or hidden fats. This goal is already quite close to being achieved by following the general dietary recommendations. In order to be able to meet the increased requirements for milk production and to maintain the quality (vitamin content) of the milk, it is recommended that the following be taken into account:
| Food | Frequency per day | Deliver mainly |
| Milk and dairy products (cheese, yogurt, cottage cheese, etc.) | 3-4 times | Calcium, vitamins (especially fat-soluble), proteins, fatty acids. |
| Lean meat, chicken or fish | At least 1 time | Protein, iron, vitamins, omega-3 fatty acids and iodine (fish) |
| Fruits and fruit juices* | At least 2 times | Vitamins and phytochemicals |
| Vegetables* | at least 3 times | Vitamins and phytochemicals, iron |
| Starchy products (potatoes, rice, bread, legumes, pasta) | At least 3 times | Energy, minerals, vitamins (especially in whole grain products). |
| Eggs and egg products | One egg every other day (including egg products) | Very high quality protein, vitamins, fats. |
| Liquid (mineral water is best) | With each meal and with each time breastfeeding, at least one glass (3 dl) of fluid | Fluid, minerals |
| Oils and fats | For preparing food and dressing salads. | Saturated (butter, olive oil, peanut oil) and unsaturated (safflower oil, corn oil) fatty acids. |
| Iodized (and fluorinated) table salt | Use for cooking and subsequent salting | Iodine, (fluorine,) sodium and chloride |
*Especially those high in vitamin A and vitamin C Normally, with this diet, additional intake of vitamin and mineral supplements is unnecessary.
