Vegetarian what to eat while breastfeeding. Vegetarian diet while breastfeeding

Skeptics often claim that breastfeeding and vegetarianism are incompatible. And in confirmation they try lead " weighty arguments". The word "weighty" was written in quotation marks because all these arguments are in factare just myths. Both doctors and simply supporters of the traditional nutrition system are misleading young mothers.

Today we will refute all these arguments one by one, citing facts in support of the opposite point of view. A Draw your own conclusions, it's easy.

Myth 1. If the mother does not eat meat and fish, the child may not receive any

substances necessary for its development. Actually it is not. According to a study by scientists, the milk of a vegetarian mother and mother's milk eating meat, are completely identical and contain everything necessary for the child. If a woman does not eatbalanced, then her health may suffer, but not the health of the child. So that a nursing mother does not feellack of any essential substances, her diet should contain foods rich in vitamins,trace elements, as well as proteins, fats and carbohydrates. All these substances are present in sufficient quantities invegetable food. Proven: menu when breastfeeding a vegetarian mother(http://vegetarianskij.ru/vegetarianstvoiberemennostmenyu/) May be absolutely complete.

Myth 2. If the mother's diet is not present animal protein, then she has not enough milk

To refute or confirm this statement, it is necessary to consider in detail

milk formation process.

Behind correct work female body In this case, two hormones are responsible:

1. Prolactin (after childbirth - usually on the 3rd day) - contributes to the development of sufficient for

baby's milk supply and maintenance of lactation;

2. Oxytocin - helps milk flow easily from the mother's breast.

Both of these hormones are produced when stimulated nerve endings on the mother's nipples. Such

stimulation occurs while the infant is suckling or pumping.

The impulses go to the brain and the pituitary gland begins to produce these hormones. As you can see, the diet

mothers have nothing to do with it, the main role is played by the frequency of pumping and

putting the baby to the breast.

Myth 3. Without meat dishes, a nursing mother will not receive enough protein, vitamins, microelements. This argument is made by absolutely all supporters of eating meat to absolutely all vegetarians, regardless of age, the presence of children, diseases andbreastfeeding practices. Feel free to write this recommendation as a relic of the past.

Modern doctors in advanced maternity hospitals recommend that women in labor eat as many cereals as possible and include in the menu maximum amount greens - dill, parsley, celery, lettuce So

Further. To obtain required amount amino acids, balanced diet when breastfeeding should also include nuts, fruits, vegetables, vegetable fats, cereals. By the way, we all know that many vitamins tend to break down during heat treatment. At the same time, no one will use

eating raw meat and fish. And this approach means that there are not so many useful substances. After all, half of these substances destroyed during cooking. At the same time, many vegetables and fruits can be consumed raw, fully preserving their usefulness for

organism.

Myth 4. Mom is a vegetarian at risk of calcium deficiency

If you consume dairy products, then this issue should not worry you at all - there is enough calcium in your diet. If milk is not included in list of products you use, we advise you to pay close attention to sesame. One hundred grams of this magical seed contains three times

more calcium than a glass of milk. In addition to sesame, do not forget to also eat different types cabbage, almonds and brazil nuts. For better assimilation calcium you can include in the diet the roots and grass of wheatgrass in the form of a decoction or flour.

Vegetarian food when breastfeeding:

Why is a vegetarian diet good for breastfeeding?

In general, a vegetarian diet is healthier for breastfeeding than a diet that

including animal products. And all because:

1. In the milk of vegetarian mothers contains less toxic substances and products decay.

2. Modern technologies rearing animals for meat involves the use

antibiotics and hormones that meat dishes enter the mother's blood, and from her

milk and blood of the baby. These substances can disrupt hormonal balance.

women and lead to unpleasant situations with the health of the child.

3. For digestion and assimilation plant food The body needs less energy than

digestion of animal foods. Does that mean my mom is a vegetarian? will be more cheerful and strong,

which is especially important in the period we are discussing.

Don't change your diet drastically.

Of course, if you have previously eaten meat and fish, then you should not switch to a vegetarian diet during breastfeeding. This change in diet associated with stress on the body. You will have to go through some transitional period when the body will rebuild and get used to the new food.

It is undesirable to tie this period to breastfeeding. It is desirable only to limit the consumption of meat. But if you've been a successful vegetarian, and now they have begun to intimidate you with various terrible “shortages” and “shortcomings”, then you don’t have to worry about this. Track only the presence in your

diet of all necessary products. The basis of the menu of a nursing mother is a vegetarian should be cereals and whole grains. Also use the maximumquantity fresh vegetables and fruits that will provide you with the most essential vitamins. Be sure to include nuts and sesame seeds in the menu.

If you are afraid allergic reactions your baby, try to start typing again Pine nuts, almonds and hazelnuts. These three products are very rare cause allergies and are indicated for nursing mothers with any diet and any diet. If possible, add a variety of greens to dishes - parsley, nettle,

For many nursing mothers, the topic of vegetarianism is relevant. Is it possible to combine vegetarianism and breastfeeding without harm to health? What is the best way to replace meat and fish in a nursing diet?

Breastfeeding is a kind of test of the female body for strength. Up to 800 calories are consumed daily to produce milk, and good lactation requires energy and nutrients. Balanced good nutrition nursing - a guarantee of mommy's health and quality breast milk for the baby.

Mother's diet for breastfeeding
A mother who is breastfeeding needs to carefully plan her diet in order to receive and pass enough through breast milk. nutrients, vitamins and microelements. Eat as healthy, fresh and quality products. Daily menu should include: dairy (preferably sour-milk), meat, fish products, cereals, bread, vegetables and fresh herbs. As a dessert, berries and fruits are best suited.

Under the ban alcohol - alcohol quickly penetrates into breast milk. It is necessary to limit the consumption of coffee, it leaches calcium from the body and irritates nervous system crumbs.

Restrictions apply to food that brings the body more harm than good. long heat treatment negatively affects the quality of products. Avoid fried, smoked, fatty and spicy foods. Give up sugary sodas, chips, fast food.

Vegetarian mom - yes or no?
If you stuck vegetarian menu before and during pregnancy, then a vegetarian diet can also be followed during the period of HS. Vegetarianism for your body in this case is quite familiar and natural, there is no need to change anything in the diet. Make sure that your menu is healthy and varied, including a lot of fresh vegetables, fruits and herbs. Control daily calorie content consumed food, because the products plant origin have a lower calorie content than animal products.

You can not switch to a vegetarian diet immediately after childbirth, if before that you consumed meat and fish. Abrupt change diet - stress not only for you, but also for your baby. Due to the refusal of regular food, an incessant feeling of hunger may occur, the state of health will worsen, and general weakness. Food dissatisfaction will be displayed on emotional state, which can lead to depression (and even cessation of lactation). Postpone the transition to a vegetarian diet until the end of Guards.

Recommendations
If you do not tolerate meat well, if it is too heavy food for your stomach, then, of course, you do not need to eat it by force. Best Product, which can replace meat - this is fish, it is good source calcium and protein. If you tolerate and love fish well, then leave it on the menu for the time of Guards.

Convinced lactating vegetarian mothers who do not recognize meat, poultry, fish and seafood should compensate for the lack of protein for the body as much as possible. As a substitute for meat and fish, the following products are suitable: eggs, dairy products, legumes (peas, beans, lentils, soybeans). Protein is also present in mushrooms and nuts (walnuts contain the most proteins).

Cereals should be present in the diet of all vegetarians: buckwheat, oatmeal, rice, corn. Of the cereals, buckwheat is considered the most useful and contains the most protein and vitamins.

To compensate for calcium, magnesium, vitamin D and B12, which are rich in animal products, vegetarian mothers are recommended to take complex vitamins for nursing.

The milk of vegetarian mothers contains less environmental pollutants than other mothers. Environmental pollutants accumulate mainly in fat. Vegetarian diets are generally lower in fat than animal-based diets, so fewer contaminants end up in women's milk.

I have written my comments in italics.

There are several types of vegetarian diets:

Veganism- complete exclusion of all meat products(red meat, poultry, fish), as well as products made from milk or eggs.
Ovo lacto vegetarianism- the exclusion of all meat products, but products made from milk and eggs are allowed.
Ovo Vegetarianism- the exclusion of meat products and products from milk, but the consumption of eggs is allowed.
Lacto vegetarianism- the exclusion of meat products and eggs, the use of products from milk is not forbidden.

Vegetarian women on a diet that does not contain animal proteins may require vitamin B12 supplements, to avoid deficiency in the body of the mother or child. In children, vitamin B12 deficiency manifests as loss of appetite, regression in motor development, lethargy, muscle atrophy, vomiting, or blood abnormalities. The mother may or may not show symptoms.

Mothers on a vegan diet that completely eliminates animal protein have several options for supplementing the diet. They may want to talk to their doctor about adding vitamin B12 to their diet or adding fermented soy and yeast products to their meals (both contain some vitamin B12). The mother should also draw the doctor's attention to the need to fortify the baby's diet with vitamin B12 supplements.

[...
Vegetarians don't have to worry about vitamin B12, because it comes from animal products and scientists do not argue about this. Doubts can be with a vegan diet.
About the source of vitamin B12 different points vision, including:
1) vegans need to take additional B12, because it is not found anywhere else except in animal products, and
2) vitamin B12 does not need to be taken additionally, as it is produced by bacteria living in the human body.
I will write more about this in future posts.
The choice always remains with every vegan mom.If the mother has not yet decided on her choice, then it would be wiser to supplement her diet. As vitamin B12 supplements, there may be
- fortified food products, for example, soy milk, flakes, etc.
- biologically active additives to food and vitamins containing natural or synthetic vitamin B12
...]

One study of vegetarian women found a tendency to consume less calcium than other mothers, however this did not affect calcium levels in human milk. Presumably, this can be explained by the fact that vegetarians consume less protein, and as a result, less need for calcium.

[...
In the process of digestion of meat in the blood is formed uric acid is a breakdown product of proteins. This product leaves the human body through the kidneys and urinary tract taking from the body a large number of water, together with water "washing" out of the body minerals including calcium.
Therefore, the consumption of meat (in which great content protein compared to plant foods) in traditional amounts every day or several times a day is not only not useful, but harmful to the body, and also requires increased doses of water, vitamins and minerals.
...]

Vegetarian mothers who do not consume milk or other dairy products should pay attention to foods rich in calcium. One cup (227 grams) of cooked bok choy contains 86% of the calcium found in one cup (240 ml) of milk. Half a cup (113 grams) of sesame seeds contains twice as much calcium as one cup (240 ml) of milk. Other sources of calcium include molasses, tofu, some kale, spinach, broccoli, kale, almonds, and brazil nuts.

The aforementioned study also revealed more low level vitamin D in vegetarian mothers. However, usually Vitamin D supplements are not recommended for this lactating group because most mothers and children produce enough vitamin D when exposed to sunlight. Researchers are drawing attention to the possible need for vitamin D supplementation for both mothers and children for two categories of breastfeeding women - black women and women who traditionally wear wrap-around clothing that prevents sun-skin contact.

The milk of vegetarian mothers contains fewer environmental pollutants, compared to other mothers. Environmental pollutants accumulate mainly in fat. Vegetarian diets are generally lower in fat than animal-based diets, so fewer contaminants end up in women's milk.

The dietary habits of vegetarian mothers are not an obstacle to breastfeeding.

As you know, breast milk best food for the baby, which supplies the vital nutrients necessary for the growth and development of the child. In Russia, nursing mothers of vegetarians, and even more so vegans, often hear from their environment, and even from doctors, that no type of vegetarianism is incompatible with breastfeeding. Is it really? Let's see how the highly respected German Nutrition Society, the Austrian Nutrition Society, the Swiss Nutrition Society and the Swiss Dietetic Association answer this question.

Calorie intake during lactation

During lactation, the need for many nutrients is much higher than during pregnancy, since in addition to providing the child with vitamins and minerals, the nursing mother herself must not only restore her body after pregnancy and childbirth, but also maintain her own health.

During the first four months of lactation, a nursing mother needs to receive an additional 635 kcal, after the fourth month - 525 kcal per day.

Protein

Daily intake for nursing mothers should be 63 grams per day. This should be addressed Special attention vegan - moms. It is also necessary to alternate various sources protein during the day - nuts, legumes, soy and wheat protein.

Omega 3

Docosahexaenoic acid, one of the most valuable polyunsaturated for human health fatty acids Omega-3, in the milk of women who are vegetarians, is contained in smaller proportions than in non-vegetarian women. Omega-3 is important for the formation of the brain and vision of the child, it is useful for cerebral circulation. It is possible to increase the content of Omega-3 in the process of breastfeeding in vegetarian women by using flax seed, walnuts, marine microalgae.

Vitamin D

The human skin in the period from April to September is itself capable of producing, also called " sunshine vitamin". In this regard, lactating vegetarian women should regularly stay outdoors and in the sun. In the absence of sunlight, it is recommended daily intake 20 micrograms of vitamin D and the use of foods fortified with it - vegetable oils, mushrooms, parsley.

Vitamin B2

Nursing mothers-vegetarians receive, as a rule, a sufficient amount with food. Recommended daily dose 1.6 mg can be supplemented with B2 rich foods such as sorrel, spinach, broccoli, seeds, nuts, legumes and whole grains.

Vitamin B6

The recommended intake of vitamin B6 during lactation is 1.9 mg per day, which can be achieved by consuming bananas, legumes, walnuts, avocados, and other vitamin-rich foods. We advise you to pay special attention to this vitamin for nursing mothers - vegans, as studies have shown low maintenance they have this vitamin.

Folic acid

Daily daily requirement folic acid is 600 mcg, which can be fully compensated by the consumption significant amount vegetables and whole grains. However heat treatment food leads to the loss of up to 90% of folic acid in vegetables and fruits. Therefore, about one third of the vegetables and fruits in the diet of a nursing mother must be raw vegetables and fruits.

Vitamin B12

While breastfeeding, women should get up to 4 micrograms daily, which is the most frequently mentioned in the diet of vegans. Studies have shown that vegan mothers with vitamin B12 deficiency can cause severe malformations in their children. Therefore, lactating vegetarian mothers need to pay special attention to the consumption of foods enriched with these vitamins (spirulina, seaweed, barley sprouts, etc.) and the use of nutritional supplements containing vitamin B12.

Calcium

Insufficient intake in the body and its lack in mother's milk in the long term can cause the risk of osteoporosis. Therefore, especially vegan moms should regularly consume calcium-rich foods such as sesame, soy meat, nuts, broccoli. It is also recommended to include in the diet rich in calcium mineral water. It is much easier for lacto-ovo vegetarian mothers to compensate for the lack of calcium through the consumption of eggs and milk.

Magnesium

Studies have shown that lactating vegetarian women have much higher magnesium reserves than meat-eating women. In this regard, recommendations to increase by 30% (up to 390 mg of magnesium per day) during breastfeeding can be carried out by vegetarians quite easily.

Iron

Breastfeeding women need to consume up to 20 mg of iron per day, in particular to compensate iron deficiency anemia pregnancy and blood loss during childbirth. In principle, this can be done using plant based diet by consuming legumes, grains, nuts and dried fruits. The absorption of iron from plant foods is improved when combined with vitamin C, but foods such as coffee or black tea should be avoided. Doctors usually recommend monitoring the level of iron in the blood in order to prevent iron deficiency anemia.

Iodine

Zinc

During lactation, women should consume 11 mg of zinc daily. A vegan lifestyle usually does not lead to zinc deficiency. Eating seeds, nuts, sprouted grains and legumes able to create reserves of zinc in the body.

conclusions

1. Lacto-ovo vegetarianism poses no danger to breastfeeding mothers.
2. Breastfeeding vegan mothers must be very careful in formulating their diet in order to avoid deficiency of essential nutrients for themselves and their baby.
3. If a lactating mother-vegetarian / vegan is found to be deficient in vitamins and minerals, it is necessary to additionally take nutritional supplements and vitamins.

Based on the book: Claus Leitzmann S., Keller M. Vegetarische Ernährung. Ulmer, 2013.

First, let's see if the mother's diet affects the quality of milk in general. While there is no definitive answer, I think it does. More precisely, according to some data, it is not necessary for a mother to follow a super-healthy diet in order for her milk to be good quality. For example, according to research conducted by Dr. Katherine A. Dettwyler, even if a woman eats only rice with a small amount of vegetables, she can "produce" enough good quality milk. However, there is other information where maternal malnutrition can even lead to the death of the child, such as in the case that took place in 2010 in the United States, where the child died due to a lack of vitamins B 12 and A (although, of course, these data may look one-sided). In general, the opinion of nutritionists is that there is no need for breastfeeding mothers to limit themselves, although healthy dietary adjustments are welcome.

Vegetarianism & Breastfeeding

Now let's move directly to vegetarianism, more precisely - to vegetarian mothers and vegans. According to Kelly Bonyata, IBCLC, vegetarian and vegan mothers do not need to change their diet, just make sure it is complete and includes enough vitamin B 12, calcium and zinc. If a person is a lacto-vegetarian, i.e. if he consumes dairy products along with vegetable products, then he usually has nothing to worry about. As for vegan mothers, they should make sure they get enough vitamin B12 in their diet to prevent deficiency in their baby. You don't need to oversaturate your food with vitamins or proteins, just make sure your diet is varied and nutritious. As a rule, both vegans and vegetarians are quite picky about food, so there should be no health problems; the main thing is that all the elements are in place.

An interesting point was noticed in one study: vegan mothers, who consumed less calcium than normal mothers, milk, however, contained the necessary level of calcium. An explanation has been put forward that, perhaps due to less protein intake, vegan and vegetarian mothers need less calcium. However, I think this is another assumption; If I were you, I would still advise making sure you get enough calcium in your diet - enough, but not too much. Calcium is not a problem. If you use milk, don't worry about it; If you are a vegan, here are the alternatives for you:

- Half a cup of ground sesame seeds (113 g) contains twice as much calcium as a glass of milk (240 ml). You can also eat whole sesame seeds - they are also good on their own.

- Tofu, spinach, broccoli, kale, almonds, Brazilian nut- all these foods are rich in calcium, and much more.

Another point is to provide enough vitamin D. This task is solved by simple and regular exposure to the sun for a certain time. If, due to circumstances, you are unable to expose yourself to Sun rays(the more exposed skin "sees" the sun, the better), then take vitamin D supplements; it will also be a good idea for mothers with darker skin.

In general, the conclusion is this: lactating vegetarian mothers do not need to worry too much about their diet; Vegan mothers should make sure they get enough vitamin B12 and calcium. Both of them need a sufficient amount of protein and vitamin D. In general, a varied and complete diet is the solution to all problems in this case.

A couple more related questions.

Vegetarianism During Pregnancy

There are two points here:

1) Is it worth it to stay a vegetarian while pregnant?

2) Is it possible to switch to a vegetarian diet during pregnancy?

In short, pregnancy and vegetarianism do not interfere with each other, BUT:

- You need to be attentive to your body and avoid sudden changes in diet.

If you are already a vegetarian, then do not worry; just eat a variety.

- If you decide, being in a position, then you need to be careful here, and this caution consists in a smooth transition to a vegetarian diet. This is not because vegetarianism can harm, no. But drastic changes in diet and lifestyle can do harm. The body needs time to adapt, but it already adapts and prepares to allow a person to be born. Going vegan is a good idea, but be very gradual with it if you're pregnant and always find an adequate replacement. familiar products animal origin. General recommendation is this: do not make drastic changes in lifestyle and nutrition unnecessarily. If you decide to switch to a vegetarian diet while pregnant, then do it slowly, and preferably under the guidance of a specialist.

Vegetarianism And Menstruation

In 1999, the University of British Columbia (Canada) conducted research on this topic. Their conclusion was that it is impossible, without taking into account other factors (dietary changes, contraceptives, lifestyle, individual characteristics organism) to draw certain conclusions about whether vegetarianism is good or bad for menstrual cycle. Yes, there is evidence that reducing fat intake may affect menstruation, but it is not exactly established whether this is due to the reduction or elimination of animal foods from the diet of a woman / girl. That is, in other words, a change can take place, but a clearly identified dependence has not yet been established, what can we say, this dependence can be with a plus or a minus.

Vegetarianism And Sex

Yes, this question is quite natural for what drives our society. Anyway, there are some points (the significance of which I leave to your discretion):

- Vegetarians, consuming less fat, are usually more enduring 🙂

– They are slimmer for the same reason

- They are less likely to suffer from heart disease, which is closely related to impotence

- Vegetarians are less prone to violence, but it can also reduce sexual desire(not always a fact, but not always a bad thing :))

- Vegetarianism makes the mind calmer, which is reflected in the sphere of sexual relations, however, again, this is not always a bad thing, because. new areas of interest may also open up.

These are just some of the highlights. Because vegetarianism generally makes you healthier, it will also affect your fertility. However, by avoiding violent food in your diet, your mind will become more peaceful and less prone to sudden impulses of desire. Good or bad - everyone decides for himself. But the fact that you can discover new horizons of interests is quite likely.