Breastfeeding

TABLE OF CONTENTS
GENERAL ABOUT BREASTFEEDING MILK STRUCTURE HEALTH BENEFITS OF BREASTFEEDING MOTHER AND BABY DIET DURING BREASTFEEDING FOOD WHICH STIMULATES MILK PRODUCTION IMPORTANT HERBS FOR BREASTFEEDING GOLDEN RULES OF BREASTFEEDING RECIPES AND DAILY MENUS FOR BREASTFEEDING MOMS

GENERAL ABOUT BREASTFEEDING After birth, mothers milk, as first food, is best for the baby and also represent invisible link between mother and child. It is important to start breastfeeding immediately after birth, not only from physic aspect, but also because during breastfeeding strong emotional link between mother and baby is being form. When breastfeeding, mother gives to child not only food, but also the warmth, safety and security, which encourages the development of his senses, allows restful sleep and helps in the future with the socialization of children in the wider community.

Milk - structure Mothers milk in first days after birth is densely and yellowish. This milk is known under name colostrum. It has unique composition and contains proteins (immunoglobulin and antibodies) which protect the baby from infection in the first days of life. Transitional milk is starting to produce in mothers breasts after 5-10 days of breastfeeding, and this milk has lover amount of proteins and minerals. This milk is watery then colostrum, so uneducated mothers are reaching for bottle, because they think they have watery and bad milk. But this milk has an optimal composition, specially adapted to delicate babies digestive system and kidneys. After first month, mature milk is being produced, which composition is changing after each feeding. At the beginning of the feeding milk is watery and clear, and at the end it has density and it is rich with unsaturated fatty acids, which provide energy. These good fats control and provide sense of satiety and they are the key in controlling child obesity. The most common carbohydrate in mother milk is lactose, which supplies around half of the child's daily needs for energy, improves calcium absorption and has a beneficial effect on the intestinal mucosa. In general, breast milk is a source of nutrients and energy, a variety of hormones, enzymes and growth factors, and thus the best food in the first months of life. Mother milk has perfect composition, which changes day after day, just like baby is changing, in order to follow baby demands for nutrients and energy.

Health benefits of breastfeeding for mother and baby Breastfeeding is healthy not only for baby but also for mother. Breastfeeding reduces the risk of postpartum hemorrhage, the risk of various infections, reduces the risk of ovarian cancer and breast cancer. Mothers who are breastfeeding can reduce by 50% the risk of breast cancer compared to women who did not breastfeed, according to research conducted at Yale University. Breastfeeding is good in several reasons: protect the child from a variety of infections, respiratory diseases, pneumonia reduces the risk of asthma in children who were breastfed for more than fourth months (data research Telethon Institute for Child Health Research from Perth) Reduces the risk of appendicitis in childhood (the test data of the University of Naples Federico II and Children's Hospital Santobono) Reduces the risk of heart disease in adulthood (data research by British scientists at the Institute of Child Health). Respondents who were breastfed had a healthy ratio of good and bad cholesterol.

Diet during breastfeeding Breast milk is the perfect food for growth and development of babies. But in order to produce maximally useful milk, the mother has to take care of the food. If you are breastfeeding, your calorie intake should be increased by about 300 calories. If you reduce your calorie intake too much, you can disrupt the health because the body to use the nutrients from reserves - to produce any milk. It can cause fatigue and reduces the immune factors in milk, and the baby will be less resistant to colds and infections. Worse yet, you will not have enough milk. Baby will have greatest need for calories in the first four to six months (fully breastfeeding phase).

Basic guide of healthy nutrition 1. Eat when you're hungry. Take a glass of water or fresh squeezed juice whenever breastfeeding. 2. Diet must be balanced. 3. Let the grains be the basis of a meal (eat integral, brown rice), they prevent constipation. 4. Eat a balanced diet, because the diversity of smell and taste of food in milk will help your baby in future to accept solid food. 5. Fruits and vegetables are particularly important because they contain essential minerals and vitamins. 6. Very important is to take care of adequate protein intake. Meat provides the proper amount of protein in your diet (as a breastfeeding mother, you need about 65 grams a day). It also provides an increased need for vitamin B6, iron and zinc. Proteins can be taken in and out of milk, eggs, fish, or poultry. 7. Avoid sugary and fatty foods and sweet/sugary drinks. 8. Drink water before you are thirsty, as thirst is an early symptom of dehydration. 9. Vitamin B promotes production of milk. It is found in yeast, grains. Lack of this vitamin can cause child anxiety. 10. Certain foods with a strong odor (onion, broccoli, cabbage, cauliflower, spices and beans) can make milk taste unpleasant and in some baby cause agitation. If this occurs, take a break in eating this food. Some babies do not tolerate cow milk protein, a mother who is breastfeeding is needed for calcium. Non-dairy sources of calcium are: orange juice, cereals, pumpkin, and salmon. The latest studies have shown that calcium and other components of dairy products suppress the hormones that help fat accumulation.

11. It is extremely important to make sure the calcium intake during lactation (about 1,200 mg / day), because if you do not enter enough (in the form of food preparation), the level of calcium in milk will be held on "pulling" calcium from your tissues (especially bone) . If you're a vegetarian, make sure the intake of vitamin B12.

Food and herbs which stimulate milk production Important food for milk production All mothers want the best for their baby. Good, quality milk in sufficient quantities is dream of every breastfeeding mother. Some factors can negatively affect on good breastfeeding, like, nervous tension, fatigue or stress. Regular meals, varied diet, daily walks, can have positive effects, not only on the nursing mother, but on the baby as well. Beside these factors certain food can lower milk production. Dry food, diet without liquid or spicy food can reduce milk production. Beside this you should pay attention to next: During breastfeeding you should definitely avoid (or reduce their consumption to the minimum), alcohol and drinks containing caffeine (coffee, black tea, soft drinks). These substances have a negative impact on you (reduced secretion of milk and cause irritability) and your infant (nervousness, irritability, sleeplessness ...). If you still consume these drinks, limit the amount and consume it at least 2 hours before breastfeeding (time necessary to eliminate them from your body). Keep in mind the fact that these substances are very rapidly converted into milk. During the first days of breastfeeding, you can feel the extreme thirst-you lose water through milk, because it makes the highest percentage of breast milk. Compensate it with fruit juices, milk, water or clear soup, but do not overdo, too much fluid can stop the secretion of milk.

Breast milk is the perfect food for growth and development of babies. Special mixture of nutrients feed the baby and provides her a unique balance of proteins, fats, vitamins, minerals and sugars. In order to be maximally useful milk, the mother has to care about nutrition. Here is a list of food which stimulates milk production and raises milk quality. Breast milk is consisted of fats, proteins, lactose, water, minerals and vitamins. In order to have good, quality milk and to raise milk production, all breastfeeding mothers should pay attention on diet. Diet which follows milk structure can and will stimulate milk production because, in this way you are in taking everything your body needs to produce quality milk. 1. Fats fates are in milk structure ant they are form in small emulsified droplets that are easily welded and fully utilized; are a significant source of heat and lipophilic vitamins A and D. Also these fatty acids can improve your mood and help prevent postpartum depression.

Sources of unsaturated fatty acids are: Oils: olive oil, linseed oil or soya oil. Use these oils in your diet and beside fact they are good for your health, these oils will make yours milk quality. Fish: tuna, salmon, haring. Fish is known as source of omega 3 fatty acids. These acids are good for babies and kids because they are key to successful mental and emotional development.

2. Proteins - Building material for new tissue and child growth (most of the protein is digested in the intestines infant and goes into the blood where it is used for the growth and development of the young organism, a small part remains in the intestines undigested - has a protective role). Vegetable proteins that exist in grains, corn, soybeans, lentils, beans and other plants for human consumption are slightly lower quality. Amino acid has a low-volume, so the body has to break down large amounts of vegetable protein to extract just the ones that they need to create breast milk. Sources of proteins: Lean beef: Lean beef is a rich source of protein, but also iron and vitamin B12. Milk: Cup of milk has 7-8 grams of proteins. Beside this, milk is also liquid and liquid is extremely important for milk production. Chicken breasts: Twenty grams of protein per 100 grams of meat. Delicious chicken dishes are easy to prepare and this meat is easy to digest. Turkey meat: Approximately 27 grams of proteins per 100 grams of turkey meat without skin. As with chicken, white parts are better than darker.

3. Liquid Given that about 87% of breast milk is water, it is necessary to make up for this loss by entering about 1.5-3 L of water per day. Tip: enter the 4 cups of water in comparison to the period before pregnancy. Beside water you can drink homemade compote, fresh squeezed juices or milk. DO NOT OVERDUE BECAUSE TOO MUCH LIQUID IS NOT TOO GOOD. Rooibos tea or "mother's miracle" is known more than 300 years the inhabitants of southern Africa. It's great for pregnant women, because it is rich in vitamin C and contains a ton, and it is also good against flu and colds. The infusion is prepared from needle leaves growing on the red bushes, known as "mountain tea" or "African red tea". It has beneficial effects on infant body. It is important to note that in you do not sweeten this tea, because it is possible to reduce its therapeutic effect. Minerals contained in a cup of Rooibos are: zinc manganese Alpha-hydroxyl (which is great for the skin) magnesium copper iron potassium calcium Florid This tea is ideal for nursing moms, because it contains a lot of minerals, it has positive effect on babies and it satisfies daily needs for water.

4. Minerals Breast milk contains salts of calcium, potassium, phosphorus - partly related to casein, and partly in the inorganic form - magnesium, chlorine, sodium, sulfur. Food which contains minerals: Calcium milk and dairy products, dry figs, orange juice, salmon, sesame seeds Zinc - brewer's yeast, and whole grains, mostly oats, walnut, pumpkin seeds, beef, tomatoes, corn etc. Zinc from breast milk is better absorbed than that from industrial infant formula. The best sources of zinc are foods of animal origin: - Oysters (80 mg zinc per 100 g),

- Veal and pork liver (9 mg/100 g) - Yolk (4 mg/100 g), - Fish and crustaceans (1.5-3 mg/100 g) Daily requirement for zinc can be satisfied with approximately 250 g of beef Note: some food may cause different milk taste, like oysters or crustaceans so baby may refuse this milk, because it has different taste. Magnesium - Foods that are naturally rich in magnesium is in green leafy vegetables such as kale, cabbage, spinach, broccoli ... You can save it in different ways, and most of its nutrients preserved when it is the shorter cooking. Unrefined cereals are also source of magnesium.

5. Vitamins Human body cannot produce vitamins so it needs to take them from food. In healthy mixed diet with enough fruit and vegetables, breastfeeding mom will receive enough vitamins to their increased consumption and for supplying infant with same. Such food will enhance regular bowel movements.

Vitamin A - It is required for the growth and differentiation of epithelial tissue respiratory, genitourinary and gastrointestinal tract. It is also very important for the effective functioning of the immune system. Vitamin A in food: - In its active form (retinol) is found naturally only in foods of animal origin. It is found in liver, eggs and many dairy products.

Vitamin B Thiamin, niacin, B6, folic acid, pantothenic acid, biotin and B12 belong to what is sometimes called complex vitamin B. Vitamin B promotes production of milk. Food which consist vitamin B: Dark green vegetables, beans, peas, cereals, bear yeast, meat, fish and eggs.

Vitamin C Vitamin C enhances the absorption of iron from food, collagen (connective tissue) that connects the body's cells, and acts as an antioxidant. Vitamin C can be found in: - Most fruits, especially citrus fruits and kiwi, and many kinds of vegetables, including potatoes, are good sources of vitamin C.

Vitamin D Vitamin D is very important for utilization of calcium in the body. Food sources of vitamin D: -It is found in fish oil, eggs and milk, and is created in the body when the skin is exposed to sunlight.

Important herbs for milk production Anise tea Anise is one of the most popular plants to stimulate the mammary glands. Tea made from aniseed is good for all nursing mothers who have problems with lactation, but it can also be used preventively. Additionally, this herb reduces gas in the intestines and colic in babies, so you can drink with your baby (when older), but it will be useful if baby gets it through yours milk. Anis is rich in vitamins B1, B2 and C, and many minerals, which helps in relieving tension.

Fennel Herbalists recommend this tea to all nursing mothers because phytoestrogen properties, which have which a positive effect on milk production. It also represents a powerful tool in the fight against colic. Fennel is used to detoxify the body and aid indigestion. Stronger effects have when used in combination with anise.

Nettle Nettle is an excellent herb for all, especially for pregnant women and lactating mothers. You can use as food or tea. It is rich in iron, calcium, magnesium, manganese and folic acid. It has been shown that nettle tea improves milk production, accelerating cessation of bleeding after childbirth, cleans the body of toxins, prevents allergies, prevents and cures anemia.

Hop Contains phytoestrogen, can stimulate lactation, and increase the amount of milk. In addition, it is a natural sedative, so that helps with insomnia and anxiety. Hop is valuable source of B vitamin. It should be used moderately, and in consultation with their physician or physiotherapist.

Greece clover (fenugreek) Some studies have shown that the Greek clover contains saponins, substances that act to significantly increase milk production. It is also rich in essential fatty acids, multiple health benefits - both mothers and babies. Fenugreek helps in the treatment of hemorrhoids. It is used in the form of tea, and milled seeds can be added in spreads.

IMPORTANT: Golden rules of breastfeeding

Your energy needs are much higher compared to the period before pregnancy. It is essential that your diet "turn up" the extra 300-500 calories a day (this will give you the amount of energy as an integral piece of bread, 1 cup of cooked egg and yogurt). It is essential you about 20g of protein a day, according to the average milk lose about 1.2g of protein per 100 ml of milk. Zinc is also an important mineral during lactation, and recommendations are 15-20 mg daily. When choosing foods that will be on your daily menu always keep in mind that directly affect the quality of milk to feed your child! Consume food which does not provide you with "empty" calories (sweets, alcoholic and soft drinks, snacks ...). "Healthy" selection is: fresh fruits (such as apples, oranges, peaches, cantaloupe, watermelon, blueberries), fruit juice (preferably organic, with no added sugar), vegetables (fresh and boiled in the form of stew or puree), milk and milk products, lean meats, whole grains and their products, olive oil, pumpkin and corn oil (fats are essential for the development of the nervous system of your baby). Avoid fried, breaded and eating fat-rich, abundant use of spices and vegetables rich in cellulose.

Big YES! In the first days after birth take easily digestible foods. Every day should enter the milk, low-fat soups, teas, white coffee, fruit juices, compotes, cheese, cooked lean meat and fresh fruit. Big NO! Do not take alcohol, because it is absorbed into breast milk. Avoid foods with a strong odor, like onions, spices and lower beans intake, because they can ruin the taste of your milk, which is why some babies become distressed. Avoid exceeding meals a day because you do not need more than 2,600 calories. That means the intake of 2.8 g of protein per kilogram of body weight. Divide the total amount of food in at least five servings. Make sure that during the day you enter any of the following foods: milk, butter, one egg, 150-300 g of meat or fish, 40-100 g cheese, 15 g butter, 25 g of oil or margarine,

500 g of fresh fruit, 300 g fresh or cooked vegetables. You should drink daily 3-3.5 liters of liquids, including at least 0.6 liters of milk.

Can you drink dense or clear juices, but not overdo the quantity. Otherwise you will have problems with excess weight, and the baby with diarrhea. When your baby touches the warts, irritation is transmitted to the brain and causes a mother of prolactin - a hormone "responsible" for the production of milk, and oxytocin - a hormone that is responsible for the secretion of milk. In addition, oxytocin stimulates the regeneration of the uterus after childbirth, mothers feel that the frequent contraction in postpartum period. Thus, the creation of milk is regulated childs needs, and the stimulation of the breasts through regular and proper sucking one of the ways to maintain lactation. DO NOT SMOKE! Nicotine through the milk enters the baby's body, and often occurs as a result of nausea, vomiting, diarrhea. It has been shown that mothers who smoke, and after birth, early stop breastfeeding.

Abnormal position during suckling baby often leads to fact that baby does not suck enough milk, and reduced stimulation is one of the causes of poor lactation. Therefore consult with the pediatric what is the best position for breastfeeding. Breastfeeding baby every two to three hours and at night should not pass more than four or five hours between feedings. Poor diet of breastfeeding mom can reduce milk production. Avoid giving your baby formula in first few weeks. Try to first suck all the milk from one breast, and then switch to another. Stress, which is often regarded as the main cause of this problem, to some extent may interfere with lactation. In general, he effects a little lower milk production, but it does not stop completely. Anyway, if you want abundantly and quality milk for yours baby, try to live stress free as much as possible.

RECIPES FOR BREASTFEEDING MOMS

1. Simple grilled chicken with cheese Ingredients: 200 g chicken breasts 50 g cottage cheese Some olive oil and salt

Method: 1. Cut chicken breast to thin slices 0, 5 -0, 8 mm and rub in salt. 2. Sprinkle with olive oil and leave in refrigerator for one hour. 3. Slightly coat grill pan with olive oil. When heated place in marinated chicken breasts. 4. Fry chicken until gold from both sizes. 5. Serve with cottage cheese. NOTE: This is very simple to make and chicken is valuable source of proteins. Cottage cheese will provide you with calcium you need.

2. Fruit yogurt Ingredients: 150 g strawberries 200 ml plain yogurt tablespoon honey

Method: 1. Wash strawberries well and leave to drain. 2. Cut them in half and place in food processor. Buzz two-three times. 3. Transfer strawberries in a bowl and add honey. Leave for 10 minutes and pour in yogurt. 4. Combine well with fork. Leave in refrigerator for half an hour or use instantly. NOTE: Strawberries are an excellent source of folic acid (one serving of strawberries provides 20% of the recommended daily requirement) and vitamin C (one meal of strawberries provides 140% of the recommended daily requirement) **** Unit of serving - 8 strawberry medium size, which is approximately 150 g.

3. Salmon rolls Ingredients: For biscuit 5 eggs 100 g flour 200 ml milk Pinch of salt sachet baking powder

For filling 250 g smoked salmon 100 g Mascarpone cheese 2 tablespoons sour crme 1 teaspoon prepared mild mustard And toasted sesame seed for decoration

Method: Biscuit 1. Beat eggs until fluffy. Sift in flour with baking powder. 2. Gradually add milk and mix using wooden spoon until combined well. 3. Line baking tray with parchment paper and preheat oven at 180C. 4. Pour filling on baking sheet and bake for 15 minutes at 180C. 5. Leave to cool a bit and remove parchment paper from biscuit. Method: Filling 1. Place Mascarpone cheese in a bowl. Add mild mustard and sour crme. Combine well and spread over cooled biscuit. 2. Cut salmon into pieces or thin slices. Place over cream and then roll biscuit to form roll. 3. Wrap in plastic foil and leave in refrigerator for half an hour. 4. Cut into slices and sprinkle with toasted sesame seeds. NOTE: Salmon and tuna, sardines, mackerel and herring contain an abundance of omega-3 fatty acids that contribute to health, which is necessary to ensure their representation in the diet, and nutritionists recommend at least once a week to eat fish rich in omega-3 fatty acids.

4. Banana milk shake (for 4 glasses) Ingredients: cup apple mash Pinch of cinnamon 1 teaspoon brown sugar 1 ripe banana 750 ml cold milk Crushed ice

Method: 1. Pell banana and using fork make banana mash. 2. Combine banana mash with apple mash and cinnamon. Add milk and stir until nicely combined. 3. Place crushed ice in glass and pour over banana-milk shake. 4. You can decorate if like with whipped cream. NOTE: Cinnamon is excellent source of manganese, iron, calcium, and zinc, but also this ingredient can stimulate milk production. Bananas, beside fact they are easy to digest and they are source of potassium, bananas also increase the ability of your own body to absorb calcium.

5. Breakfast for moms Ingredients: 2-3 tablespoons oat flakes 250 ml warm milk apple banana 1 tablespoon pumpkin seeds 1 teaspoon honey

Method: 1. Place oat flaks in bowl. Pour over warm milk. 2. Add chopped banana, chopped apple and pumpkin seeds. 3. Sweeten with honey. NOTE: Just one hand full of pumpkin seeds satisfies half the daily requirement of amino acids that are essential to our bodies. Pumpkin seeds are full of vitamins and minerals, omega-3 fatty acids. An interesting fact is that the above-mentioned amount of these seeds has more protein than one meat steak.

6. Brown spaghettis with spinach Ingredients: 300 g spinach Pinch of salt 150 g spaghettis (from whole wheat flour) 1 egg 50 g grated Emmentaler cheese A bit nut meg

Method: 1. Wash and chop spinach. Place spinach in pot with 2 tablespoons water. Simmer for 10 minutes and season with salt and nutmeg. 2. Drain spinach and leave a side. 3. Pour 1 liter water; add pinch of salt and when boils place spaghettis in. Cook for 10 minutes (or as directed on package). 4. Beat egg and season with salt. Combine with grated cheese. 5. Drain cooked spaghettis, place back in pot and add spinach. Cook over low heat source and gradually add egg-cheese mixture. 6. Cook until egg is bonded. 7. Serve while still hot, with grated cheese on. NOTE: Due to the increased energy needs and the proper operation of central nervous system, carbohydrates should be the foundation of nutrition during lactation. You will achieve this with proper input of unprocessed grains (brown rice, whole pasta, whole meal bread and cereals, etc.)

7. Semolina pudding with raspberries Ingredients: 750 g raspberries 100 g sugar 370 ml milk 1 sachet vanilla sugar 450 wheat semolina 1 egg yolk 1 egg white 200 ml sweet cream

Method: 1. Wash raspberries and place in bowl. Add 50 g sugar and leave in refrigerator. 2. Combine milk with sugar and vanilla sugar. When milk boils gradually add semolina, stirring constantly. 3. Place back on low heat source and cook for 5 minutes, stirring constantly. 4. Remove from heat source and stir in whisked egg yolk. Leave to cool. 5. Whisk egg white with sweet cream and combine with pudding. 6. Take raspberries from fridge and combine with pudding. Serve in small bowls. NOTE: Raspberry is an excellent source of vitamin C, which is a powerful antioxidant.

8. Turkey with rice Ingredients: Rice: 1 cup rice 2 cups water or beef bouillon 300 g turkey breasts 1 small onion 250 ml cooking cream Pinch of salt 2 tablespoons oil 2 tablespoons water

Method: Rice: 1. Wash rice, drain and leave to dry. Heat some oil in pan and add rice. Fry rice until is glassy and add 2 cups beef bouillon. 2. Cook for 20 minutes. When cooked leave a side. Turkey: 1. Finely chop onion and fry on 2 tablespoons heated oil, until glassy. 2. Chop turkey meat on stripes. 3. Season with salt and cook simmer for 15 minutes. 4. Add water and simmer for while. 5. When meat is cooked and softens add cooking cream and leave on low heat source for 2 minutes. 6. Place rice in plate and serve a side turkey meat. NOTE: The most important health benefits of turkey is that it is an excellent source of protein, a little more than 100 g provides 65% of daily needs for protein, and contains about 11% of the daily requirement of saturated fat, which is half the amount that is for example in red meat. Turkey meat has less fat than chicken, pork or beef.

MENU FOR BREASTFEEDING MOTHERS MENU 1. EARLY BREAKFAST 250 g partially skimmed milk 50 g millet gruel 150 g fresh apples 150 g bananas

BREAKFAST LUNCH SNACK DINNER 80 g whole wheat bread 40 g cottage cheese 250 g any kind of fruit 200 g yogurt- less fat 30 g cereal with dried plums 150 g fresh nectarines or peaches Spaghettis with spinach 250 g fruit tea 60 g whole-bread 40 g light vegetable curd 200 g fresh carrots

MENU 2. EARLY BREAKFAST 250 g of partially skimmed milk 100 g whole wheat bread 15 g margarine with omega-3 30 g jam with 100% fruit content 200 ml fresh orange juice

BREAKFAST LUNCH SNACK 60 g whole wheat bread 40 g curd with herb seasoning 200 g fresh red peppers Salmon rolls with salad 250 g yogurt less fat 30 g of oat flakes 120 g kiwi 120 g fresh blueberries

DINNER 200 g polenta 250 g of partially skimmed milk 100 g red grape

MENU 3. EARLY BREAKFAST 250 g partially skimmed milk 120 g whole-bread 50 g tuna spread 150 g fresh tomatoes slightly salted with ionized salt

BREAKFAST LUNCH SNACK 60 g rye bread 40 g cottage cheese 250 g apple compote Grilled chicken breasts 60 g whole wheat bread 30 g cooked ham 250 g salad (fresh corn, lettuce with olive oil)

DINNER 60 g muesli 250 g yogurt less fat 160 g fresh apples