Nutrition for a nursing vegetarian mother in the first month. Vegetarianism and breastfeeding - Ailey ©

Vegetarianism (from Lat. vegetarius - plant) - this is common name food systems that exclude or limit the consumption of animal products and are based on plant origin.

This power system can be divided into the following main types:

lacto-ovo-vegetarianism– milk-egg-vegetarian vegetarianism, plant foods are combined with dairy products and poultry eggs.

lactovegetarianism– dairy-vegetarian vegetarianism, in which the consumption of milk and various dairy products is permissible in the diet;

ovo-vegetarianism– egg-plant vegetarianism; in addition to plant products, birds’ eggs are consumed as food.

veganism – veganism, which excludes any type of animal meat, poultry, fish, seafood, as well as eggs, milk and dairy products, and in some cases even honey;

When being a vegetarian, a person uses about 300 types of vegetables, root vegetables, about 600 types of fruits and about 200 types of nuts. Sources of protein include nuts, legumes (especially soy, lentils, beans, peas), as well as spinach, cauliflower, kohlrabi and wheat. Sources of fat are vegetable oils - olive, sunflower, flaxseed, hemp, mustard, coconut, bean, corn, nut, poppy, almond, cottonseed, etc.

Vegetarianism as a lifestyle is becoming increasingly popular in Russia. People choose vegetarianism for religious, economic, cultural and environmental reasons. Everyone knows the saying “we are what we eat.” In this article we will touch upon the relationship between vegetarianism and feeding the baby and the influence of vegetarianism on breastfeeding.

According to studies by foreign scientists, the milk of nursing vegetarian mothers is generally completely adequate in its composition. Typically a vegetarian diet provides balance nutrients, but may not have enough calories due to the low fat content and high content fiber Many vegetarian diets include animal products and this does not pose any problem for breastfeeding. For example, as mentioned above, semi-vegetarians avoid red meat but eat poultry, seafood, dairy products and eggs. Ovo-lacto vegetarians avoid all meat products, but eat dairy products and eggs. Lacto-vegetarians avoid meat and eggs but eat dairy products, while ovo-vegetarians avoid meat and milk but eat eggs. All of these diets include animal proteins.

However, women on a macrobiotic diet or vegans who avoid meat, poultry, dairy and sometimes fish may produce milk with reduced levels of calcium, magnesium and vitamin B12. The most dangerous for a nursing mother are those vegetarian diets that include exclusively products of plant origin (vegan and macrobiotic). Studies conducted with mothers on these diets have shown deficiencies in vitamin B2 and vitamin D (in both mothers and their babies) and calcium (in mothers only).

When following a diet in which animal protein not included, usually requires additional intake vitamin B12 to avoid its deficiency. Vitamin B12 is given special attention scientists because it is only available from animal products, fortified soy or vitamin supplements(Institute of Medicine, 1989).

Additionally, there are people who only eat fruits, nuts and honey. Such people are called fruitarians. Fruitarian women need to get enough calories and extra protein and also consume enough food rich in iron, calcium, vitamins D, B12 and B2 .

There is one known case when infant mother, who did not consume animal products, developed a serious vitamin B12 deficiency. Symptoms of vitamin B12 deficiency include loss of appetite, delayed motor development, lethargy, muscle atrophy, vomiting and blood disorders. However, the mother did not show any signs of vitamin B12 deficiency. Another case shows that drowsiness and neurological problems, such as involuntary movements, are very common symptoms of vitamin B12 deficiency in young children. But if these symptoms are detected early enough, they can be eliminated by taking vitamin supplements. In developed countries, vitamin B12 deficiency usually occurs only in infants who are exclusively breastfed by vegetarian mothers.

Therefore, if a mother is following a vegan diet to protect the health and development of her baby, she is strongly advised to get a blood test and talk to her healthcare provider about taking vitamin B12 and/or giving it to her baby.

Interesting fact: studies have shown that the milk of lactating vegetarians contains fewer harmful substances from environment, for example, polychlorinated biphenyls, than in the milk of other mothers. This is probably due to the fact that harmful substances are primarily stored in fat, and vegetarians typically have a lower percentage of body fat than people who eat animal products.

One study found that although vegetarians consume less calcium than other people, this did not affect the calcium levels in the milk of vegetarian breastfeeding mothers. However, although short-term elimination of dairy products from the maternal diet does not reduce maternal bone density, women who do not consume dairy products for an extended period of time should pay special attention to consuming adequate amounts of calcium from other foods.

Also, despite the fact that vegetarian mothers most often low content vitamin D in the body, their children receive sufficient quantity vitamin D while in the sun and, according to the International Dairy League, supplemental vitamin D intake in this case is not recommended.

Attitudes towards vegetarianism are ambiguous even among experts. According to WHO expert consultations (1989), a vegetarian diet is considered complete and adequate. Other studies under the auspices of WHO (Young, Pellet, 1990) argue that the diet should contain mandatory animal protein must be present (approximately 30% of the total protein quota).

In conclusion, I would like to say - if you are a vegetarian or have just decided to become one, then you must know how to properly plan your diet in order to consume required quantity nutrients, vitamins and microelements, especially during pregnancy and breastfeeding. After all, now you take care not only of yourself, but also of your baby.

Literature:

Chalouhi C., Faesch S., Anthoine-Milhomme M. C., Fulla Y., Dulac O., Chéron G. ., Neurological consequences of vitamin B12 deficiency and its treatment//Pediatric emergency care. 2008 Aug; 24(8) r:538-541.
Ciani F. et al. Prolonged exclusive breast-feeding from vegan mother causing an acute onset of isolated methymalonic acid due to a milk mutase deficienc//Clin Nutr 2000; 19(2), p: 137-139
Dagnelie P. et al. Nutrients and contaminants in human milk from mothers on macrobiotic and ominivorous diets//Eur J Clin Nutr 1992; 46, p: 355-366
Karabiber H. et al. Vitamin B12 deficiency: a rare but treatable cause of abnormal movements in infants//Ann Med Sci 2001; 10, p: 135-136
Kuhne T. et al. Maternal vegan diet causing a serious infantile neurological disorder due to vitamin B12 deficiency//Eur J Pediatr 1991; 150, p: 205-208
Mohrbacher N., Stock J., La Leche League International, The Breastfeeding Answer Book, Third Revised Edition, 2008
Riordan J., Breastfeeding and Human Lactation, Third Edition, 2005
Strucinska M ., Vegetarian diets of breastfeeding women in the light of dietary recommendations//Roczniki Panstwowego Zakladu Higieny 2002;53(1) p:65-79.

Alena Lukyanchuk,
psychologist,

Elina Ryzhenkova,
lactation consultant

Alena Korotkova,
clinical psychologist,
lactation consultant

Breast milk is better for babies loving mother no food to be found. It contains all the vitamins necessary for life and development, minerals, everything that is required for strong bones, brain development and strengthening immune system. In Russia, mothers who adhere to a vegetarian lifestyle have a difficult time - people around them and experts unanimously tell how harmful it is and incompatible with breastfeeding. Being attacked, a pregnant woman gives up, because she herself begins to believe that through nutrition she is depriving the baby of health. Is this true? Let's see what the largest researchers say scientific institutes Europe - from the Nutrition Society in Germany, the Nutrition Society in Switzerland, the Nutrition Society in Austria and the Swiss Dietetic Association.

Calories during breastfeeding

During the period when a mother is breastfeeding, she needs increased nutrition in terms of nutrients. This is due to the fact that the child needs high-quality construction and energy materials, all important vitamins And useful substances, and the mother herself needs to recover after pregnancy in order to maintain health and strength. Immediately after the birth of the baby, the diet of a nursing mother should be higher in calorie content by 650 calories during the first months. In the following months, starting from the fifth, the mother should consume 550 calories more and strictly monitor a diet rich in vitamins.

Squirrels

Every day, the body of a nursing mother needs an average of 60 g of protein. This is especially important for vegan mothers. You need to alternate legumes, almonds, and wheat sprouts. Combining vegetable proteins with vegetables, you can replenish not only protein reserves, but also increase the absorption of vitamins.

Omega-3

Omega-3 fatty acids should be in abundance in the body of a vegetarian mother, because they are needed for the development of vision, brain formation and good blood circulation in a baby. Considering vegetarian diet or even vegan food, fatty acids Vegetarians will, by definition, have less omega-3 when compared to the diet of meat eaters. What can we say about nursing mothers? To increase your Omega-3 intake, your diet should include flax seeds, seaweed and walnuts. By using these foods in abundance, there will be no problems with fatty acid deficiency.

Vitamin D

Human skin independently produces this vitamin from April until the first month of autumn. It’s not for nothing that it’s called sunny. Therefore, nursing mothers should walk and breathe more often fresh air. By warming up in the sun, the mother herself receives a dose of vitamin D and gives the child this opportunity. In the absence of sunshine, you should take an additional 20 mcg of the vitamin and eat mushrooms, parsley, etc. With these products it is easy to prepare delicious and nutritious salads using natural seasonings.

Vitamin B2

Vegetarian food contains enough of this vitamin because its main sources are plant products. Usual dose per day – 1.6 mg. It is recommended to include spinach, nuts, sorrel, green vegetables, beans, seeds and sprouted wheat in your daily menu. Nuts can be eaten as a salad dressing or as a separate appointment food.

Vitamin B6

The average amount of vitamin B6 per day for a breastfeeding mother should be 1.9 mg. This vitamin is sufficient in bananas, chickpeas, walnuts And . It is easy to prepare main dishes from these products. Usually, low levels of this vitamin are found in vegan mothers, which is why they need to lean on listed products, and also be checked by a specialist to adjust your diet.

Folic acid

Every day a nursing mother should consume 600 mcg folic acid. It can be obtained from whole grains and the most variety of vegetables. It is worth noting that folic acid is lost by 90% if foods are cooked. It is recommended to eat a third of vegetables and fruits raw to preserve vitamins. If possible, eat fruit only fresh and without additives.

Vitamin B12

For a nursing mother, the vitamin B12 content per day should be at least 4 mcg. This is especially important for vegans, since a lack of this vitamin leads to the development of severe defects in children. Vegetarians should consume seaweed, spirulina, barley and barley sprouts. You should also take natural supplements.

Calcium

IN mother's milk calcium deficiency will subsequently manifest itself in the development of osteoporosis. Regular consumption of calcium-rich foods is a must. These include: nuts, sesame seeds, broccoli, soy meat. It is worth including mineral water enriched with calcium in the menu. If the mother adheres to lacto-ovo vegetarianism, then it is easier for her to compensate for the lack of calcium.

Magnesium

Vegetarians have more magnesium than meat eaters. For nursing mothers who adhere to vegetarianism, an increase in magnesium by 30% per day is more than enough. This is 400 mg per day while the feeding process continues, later you need to reduce the percentage.

Iron

20 mg per day is the norm for iron for a woman who is breastfeeding. This dose compensates for anemia and blood loss after childbirth. In a diet rich in wheat, grains, beans, sesame seeds and nuts, iron deficiency cannot develop. To better absorb iron, you need to combine foods with vitamin C, but avoid black tea and coffee. If you monitor the level of iron in the blood, the disease will not develop.

Iodine

During lactation, this microelement in the diet should be at least 260 mcg. Worth adding sea salt and seaweed. Adding a small amount to your diet iodized salt will also play a role.

Zinc

The daily dose of zinc is 11 mg. Vegetarianism does not develop a zinc deficiency, since reserves are easily created from almonds, peas and sunflower seeds, which are abundant in the diet.

Drawing conclusions

If you adhere to vegetarianism with the addition of eggs and dairy products, then a nursing young mother will not have health problems. In each case, you need to strictly monitor the composition and quality of food.
Vegans should carefully select foods for daily diet and ensure that nutritional deficiencies do not occur.
If a vitamin deficiency occurs, additional supplements and diet adjustments are needed, which is done under the supervision of a specialist.

Is vegetarianism safe while breastfeeding? Of course it's safe if you eat a varied diet. healthy food. See article:
When they ask me whether a special diet is needed during breastfeeding, I can confidently answer - no, it is not necessary. The nursing diet is a myth.

During the period of breastfeeding, a woman’s body continues to work for the benefit of two - the woman herself and her baby. A woman has a lot of work to do, her breasts must produce milk to meet all the nutritional needs of the baby. Where will a woman get these nutrients? From your own food, of course. This means that mom should eat well. Her diet must include fresh vegetables, fruits, berries, herbs, nuts, cereals and grains, legumes.

If you sit on strict diet and limit your diet(as recommended by old-school pediatricians), then you will not receive enough nutrients. Not enough for two. Nature is wise, it protects growing babies, so the child will receive its nutrients from your body’s reserves. Everything will go into milk. And you will receive chronic fatigue and health problems.

Here is an excerpt about the nutrition of nursing mothers from WHO recommendations “Feeding and nutrition infants and children early age» (pp. 174-175) .

“Produce enough milk of sufficient quality to ensure normal physical development infant women can also poor condition nutrition. However, the mother's nutrient reserves will be depleted, which can be harmful if the intervals between pregnancies are short and there is not enough time to replenish reserves. In addition, there is evidence that if a mother has reduced fat stores, this may reduce the fat content of breast milk. Therefore, in order to ensure optimal quality and quantity of breast milk without compromising the mother’s health, it is important to optimize the mother’s nutritional status throughout pregnancy and lactation.”

So eat well. Don't deprive yourself of useful and necessary products! You can focus on .

There's no need to eat for two either.. During breastfeeding, it is only necessary to slightly increase the daily dose of food: nursing mothers require approximately 500 kcal/day more than usual. A few extra slices of bread (200-300 g) or 4-5 potatoes completely cover this need ( Training course WHO " Healthy food and nutrition of women and their families”, pp. 23-24). Of course, bread and potatoes can and should be replaced with any other products in appropriate quantities.

With a vegetarian diet, there is no risk of protein deficiency neither you nor the baby. According to scientific research, most women significantly exceed their protein intake. According to WHO, a breastfeeding woman needs only 56 g of protein per day. Additional use 100 g of bread per day to meet energy needs simultaneously increases protein component diet for 7 years (WHO training course “Healthy food and nutrition for women and their families”, page 31)

And various cereals, legumes and nuts contain much more protein than bread. All in all, required quantity A nursing vegetarian gains protein per day easily.

And don’t be afraid of your baby’s allergies. Contrary to the myth that old-school pediatricians use to scare nursing mothers, children are not allergic to foods eaten by their mother. The child eats milk - a product of the processing of mother's food. Only nutrients remain from mother's food.
Therefore, if you eat beans, the child cannot have a reaction to those beans. Read more about this below.

The mechanism of allergies in infants

What's happened breast milk? It is essentially an extract from the mother's blood. Blood rushes to the mammary glands, and they convert the incoming blood into milk. If a child develops allergies during full breastfeeding, it means that there are allergens in the mother’s blood. How did they get there? To understand this, let's look at the mechanism of digestion in the mother's body.

The process of breaking down food begins in the mouth during chewing. Then the crushed food moistened with saliva enters the stomach. Food enters the intestines already partially processed. The process of releasing nutrients must end in the intestines: biopolymers must break down into monomers. In particular, protein molecules must be broken down into amino acids. It is amino acids that enter the blood, from which our body builds its own proteins.

But sometimes the digestion process is disrupted. And instead of amino acids, protein molecules are absorbed into the blood. Unsplit foreign protein molecules enter the blood! The body reacts to foreign proteins - this is an allergy. An allergy can be hidden, that is, it does not manifest itself externally, but there is a “war” going on inside the body. A nursing mother may not know about this. The composition of her blood changed, and along with the blood, her milk also changed. Foreign proteins do not pass through the filter of the mammary glands, but immunoglobulins pass into the milk - these substances help fight foreign proteins. It enters the baby's body with mother's milk. loading dose immunoglobulins, which stimulate the baby’s immune response, which turns into a general inflammatory response. The child exhibits allergy symptoms. This may include colic, bloating, redness of the skin and other symptoms.

Is the mechanism clear? The child is not allergic to the mother’s food! He develops allergies due to problems in the mother’s body. Mom's problems are primary. Her digestion is impaired; her intestines cannot cope with the breakdown of food. This means that a nursing mother should improve her digestion, and not just give up some foods!
Everything that is well absorbed by a nursing mother will not harm the baby. A mother should not only consume foods that cause problems for herself.

How to improve digestion for a nursing mother

It is good to eat to improve digestion. Vegans, don't be alarmed! You can make vegan yogurt. The main thing in yogurt is beneficial bacteria, and soy, coconut or nut milk. Great for making vegan yogurt. The preparation principle is the same as for regular yogurt.
In just a couple of weeks daily use Homemade yogurt improves digestion significantly.

Hormonal rash in a breastfed baby

Many babies develop a rash about three weeks after birth. The rash looks like small reddish pimples with a white head. Don't be scared! This is not food allergy. This is a hormonal rash that has nothing to do with your diet. People say “the child blooms.” Hormonal rash is an external reaction of the child’s body to the process of getting rid of maternal hormones received in the womb. There is no need to treat your baby for this rash; it will go away on its own in a month and a half.

Personal experience: vegetarianism and breastfeeding

I've been a vegetarian for about ten years.
At the time of writing this article (August 2012), I have been breastfeeding for 3 years and 3 months without a break. For 10 months of this I feed two children in tandem (simultaneously).
Each of my children was exclusively on breastfeeding, that is, without additional feeding, supplementary feeding and supplementary feeding.
The weight, height and development of my children correspond to the norms.
My health is also fine. Just at the beginning of the month, I went through a driver’s medical examination - I went to a bunch of doctors and took tests. All indicators are normal.

During the entire period of breastfeeding, I never limited my diet, and the children did not have reactions to my milk. I eat seasonal vegetables and fruits, herbs, berries, cereals, grains, nuts and seeds, legumes, mushrooms, supplement my diet with various vegetable oils and fermented milk products, herbal teas(nettle, mate, etc.). IN in moderation I eat chocolate and other sweets.

As you know, breast milk is best food for the baby, which supplies vital nutrients necessary for the growth and development of the child. In Russia, nursing mothers who are vegetarians, and especially vegans, often hear from those around them, and even from doctors, that not a single type of vegetarianism is compatible with breastfeeding. Is this really true? Let's see how the very authoritative German Society for Nutrition, the Austrian Society for Nutrition, the Swiss Society for Nutrition 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. Vegan mothers should pay special attention to this. It is also necessary to alternate various sources protein during the day - nuts, legumes, soy and wheat protein.

Omega-3

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

Vitamin D

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

Vitamin B2

Nursing vegetarian mothers usually receive a sufficient amount from their diet. Recommended daily dose The 1.6 mg can be supplemented with B2-rich foods such as sorrel, spinach, broccoli, seeds, nuts, legumes and whole grains.

Vitamin B6

Recommendations for vitamin B6 intake during lactation are 1.9 mg per day, which can be achieved by consuming bananas, legumes, walnuts, avocados and other vitamin-rich foods. We advise breastfeeding vegan mothers to pay special attention to this vitamin, since studies have shown that they have a low content of this vitamin.

Folic acid

Daily daily requirement folic acid is 600 mcg, which can be fully compensated by 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, approximately one third of vegetables and fruits in the diet of a nursing mother must be raw vegetables and fruits.

Vitamin B12

While breastfeeding, women should receive up to 4 mcg daily, which is the most commonly reported intake in vegan diets. Research suggests that vegan mothers with vitamin B12 deficiency can cause severe developmental defects in their children. Therefore, nursing 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 and lack of it in breast milk can cause a risk of osteoporosis in the long term. Therefore, especially vegan mothers should regularly consume calcium-rich foods such as sesame seeds, soy meat, nuts, and broccoli. It is also recommended to include in the diet rich in calcium mineral water. For lacto-ovo-vegetarian mothers, it is much easier to compensate for calcium deficiency by consuming eggs and milk.

Magnesium

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

Iron

Breastfeeding women should 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 implemented 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 generally recommend monitoring iron levels in the blood to prevent iron deficiency anemia.

Iodine

Zinc

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

Conclusions

Lacto-ovo vegetarianism does not pose any risks for nursing mothers.
Vegan breastfeeding mothers must be very careful about their diet to avoid deficiencies in essential nutrients for themselves and their baby.
If a nursing vegetarian/vegan mother is diagnosed with a deficiency of vitamins and minerals, it is necessary to take additional food additives and vitamins.

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

How can breastfeeding be affected by the fact that a nursing mother is a vegetarian? Read the answer from breastfeeding experts.

Being a vegetarian may not affect your ability to produce milk. However, given the new research findings, some caveats must be made about a vegetarian diet during breastfeeding.

Term vegetarian means a person who has accepted based on plant foods diet. A strict vegetarian, or “vegan,” avoids all animal products, including dairy products and eggs. Lacto vegetarians include dairy products in their diet. Lacto egg vegetarians eat dairy products and eggs. Fish vegetarians eat fish, dairy products, eggs along with plant foods.

Nutritional research has concluded that For most people, especially nursing mothers, a fish-vegetarian diet is the healthiest.

The "wonder fat" we're most interested in is DHA (docosahexaenoic acid). Some studies have shown that infants breastfed by vegan mothers have lower DHA levels than infants breastfed by non-vegetarian mothers. However, other studies have found no difference in DHA levels in milk between vegetarian and non-vegetarian women. We think it would be wise for breastfeeding mothers on a vegetarian diet to include fish in their diet.

Four ounces of fish two or three times a week would ensure that breast milk is not deficient in this important fatty acid. In our pediatric practice There are several cases where a baby's dry skin improved markedly or eczema went away after adding omega 3 fatty acids found in fish, oil and flax seeds to the mother's diet.

Nutrients at risk. We recommend that mothers who adhere to a strict vegetarian diet during lactation take advice from professionals who have experience in managing nutrition during lactation. Vegan vegetarians should take particular care to ensure they have enough of the following nutrients in their diet, most of which are found in meat products which vegetarians avoid:

– Vitamin B12. Vitamin B12 is necessary for action peripheral nerves. Although animal products are best source Vitamin B12 deficiency can be avoided by taking extra B12 or eating enough foods rich in the vitamin, such as grains and some soy products.

– Zinc. Zinc is necessary for healthy skin and a healthy immune system. Its deficiency can be prevented by eating more cereals, cereals, chickpeas, lentils, tofu, artichokes, nuts, flaxseeds and beans.

– Riboflavin. Also known as vitamin B2, riboflavin, essential for maintaining health cell membranes. Its deficiency usually affects the condition of the skin and manifests itself in increased fatigue. Small amounts of riboflavin are found in unrefined whole grains, avocados and nuts. Vegetarians may prefer to take a multivitamin supplement to ensure they get enough of this nutrient.