Vegetarianism: what to eat while breastfeeding. Vegetarian diet while breastfeeding

Skeptics often claim that breastfeeding and vegetarianism are incompatible. And they try to confirm bring " weighty arguments" I wrote the word “weighty” in quotation marks because all these arguments actuallyare simply myths. Both doctors and simply supporters of the traditional nutrition system mislead young mothers.

Today we will refute all these arguments one by one, citing facts to support the opposing point of view. A Draw your own conclusions, fortunately it’s not difficult.

Myth 1. If the mother does not eat meat and fish, the child may not get enough

substances necessary for its development. Actually this is not true. According to the results of a study by scientists, vegetarian mother's milk and mother's milk, meat eaters are completely identical and contain everything a child needs. If a woman doesn't eatbalanced, then her health may suffer, but not the child’s health. So that the nursing mother does not feellack of one or another necessary substances, her diet should contain foods rich in vitamins,microelements, as well as proteins, fats and carbohydrates. All these substances are present in sufficient quantities inplant foods. Proven: menu for breastfeeding vegetarian mothers(http://vegetarianskij.ru/vegetarianstvoiberemennostmenyu/) May be absolutely complete.

Myth 2. If it is not present in the mother’s diet animal protein, then she has there won't be enough milk

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

process of milk formation.

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

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

baby milk quantity 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 baby is sucking at the breast or during pumping.

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

the mother has absolutely 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 sufficient quantity protein, vitamins, microelements. This argument is given by absolutely all supporters of eating meat to absolutely all vegetarians, regardless of age, presence of children, diseases andbreastfeeding practices. Feel free to write it down this recommendation into the rank of relics of the past.

Modern doctors in advanced maternity hospitals recommend that mothers in labor eat as many cereals as possible and include them 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 be destroyed during heat treatment. At the same time, no one will use

eat raw meat and fish. And this approach means that there is not much in animal products useful substances. After all, half of these substances destroyed during cooking. At the same time, many vegetables and fruits can be consumed raw, fully retaining their usefulness for

body.

Myth 4. Mom is a vegetarian runs the risk of not getting enough calcium

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 consume, 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 seeds, do not forget to eat different types kale, almonds and Brazil nuts. For better absorption calcium You can include wheatgrass roots and grass in the diet 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

including animal products. And all because:

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

2. Modern technologies raising animals for meat involves the use

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

milk and into the baby's blood. These substances can disrupt hormonal balance

women and lead to unpleasant situations with the child's health.

3. For digestion and absorption plant food the body requires less strength than

digestion of animal dishes. Which means mom is a vegetarian will be more cheerful and strong,

which is especially important during the period we are discussing.

Don't change your diet suddenly:

Of course, if you previously ate meat and fish, then you should not switch to vegetarianism during breastfeeding. Such a change in diet associated with stress for the body. You will have to go through some transition period when the body will readjust and get used to new food.

It is not advisable to link this period to breastfeeding. It is only advisable to limit your meat consumption. But if you have successfully become a vegetarian, and Now they have started to intimidate you with various terrible “shortcomings” and “disadvantages”, then you don’t have to worry about this. Just check for availability in your

everyone's diet necessary products. The basis of the menu for a nursing mother is vegetarian There should be porridge and whole grain cereals. Also use the maximumquantity fresh vegetables and fruits that will provide you with the most essential vitamins. Be sure to include nuts and sesame in your menu.

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

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 a child is a kind of test of strength for the female body. Up to 800 calories are consumed daily to produce milk; energy and nutrients are needed for good lactation. Balanced good nutrition nursing mother – the key to mommy’s health and quality breast milk for the baby.

Mom's diet during breastfeeding
A mother who is breastfeeding needs to carefully plan her diet to ensure that she receives and transfers sufficient amounts through breast milk. nutrients, vitamins and microelements. You should eat as healthy, fresh and quality products. Daily menu should include: dairy (preferably fermented milk), meat, fish products, cereals, bread, vegetables and fresh herbs. Berries and fruits are best suited for dessert.

Alcohol is prohibited - alcohol quickly passes into breast milk. It is necessary to limit the consumption of coffee, it leaches calcium from the body and has an irritating effect on nervous system crumbs.

Restrictions apply to food that carries the body more harm than good. Long-term heat treatment negatively affects the quality of products. Avoid fried, smoked, fatty and spicy foods. Avoid sugary carbonated drinks, chips, and fast food.

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

You cannot switch to a vegetarian diet immediately after giving birth if you previously consumed meat and fish. Abrupt change diet is stressful not only for you, but also for your baby. Due to refusal of regular food, a constant feeling of hunger may occur, your health will worsen, and general weakness. Nutritional 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 the Guard.

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 forcefully eat it. Best product which can replace meat is fish, it is good source calcium and protein. If you tolerate it well and love fish, then leave it on the menu for the duration of the Guards.

Convinced breastfeeding vegetarian mothers who do not accept meat, poultry, fish and seafood should compensate as much as possible for the lack of protein for the body. The following products are suitable as a replacement for meat and fish: eggs, dairy products, legumes (peas, beans, lentils, soybeans). Mushrooms and nuts also contain protein (walnuts contain the most proteins).

The diet of all vegetarians should include cereals: buckwheat, oatmeal, rice, corn. Of the cereals, buckwheat is considered the most healthy 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.

Milk from vegetarian mothers contains fewer environmental pollutants than other mothers. Environmental pollutants accumulate mainly in fat. Vegetarian diets typically contain less fat than diets that contain animal products, so fewer contaminants end up in human milk.

I wrote my comments on the text in italics.

Vegetarian diets come in several types:

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

Vegetarian women who follow a diet that does not contain animal proteins should Vitamin B12 supplements may be required, to avoid deficiency in the body of the mother or child. In children, a lack of vitamin B12 manifests itself in the form of loss of appetite, regression in motor development, lethargy, muscle atrophy, vomiting or abnormal blood composition. The mother may or may not show symptoms.

Mothers following a vegan diet, which completely eliminates animal proteins, have several options for supplementing their 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 foods (both contain some vitamin B12). The mother should also draw the doctor's attention to the need to enrich the child's diet with a vitamin B12 supplement.

[...
Vegetarians do not have to worry about vitamin B12, since it comes from animal products and scientists do not argue about this. There may be doubts when eating vegan.
Regarding the source of vitamin B12, there is different points vision, including:
1) vegans must take additional B12, as 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 about this in more detail in future posts.
The choice is always up to every vegan mom.If the mother has not yet decided on her choice, then it would be wiser to supplement her diet. Vitamin B12 supplements may include:
- food products enriched with it, for example, soy milk, cereals, etc.
- biologically active additives to food and vitamins containing natural or synthetic vitamin B12
...]

One study of vegetarian mothers found a tendency to consume less calcium compared to other mothers, but this had no effect on calcium levels in human milk. Presumably, this can be explained by the fact that vegetarians consume less protein and therefore have lower calcium requirements.

[...
During the digestion of meat, it forms in the blood uric acid- a product of protein breakdown. This product leaves the human body through the kidneys and urinary tract, taking away from the body a large number of water, along with water, “washing out” from the body minerals, including calcium.
Therefore, eating meat (in which great content protein compared to plant foods) in traditional quantities every day or several times a day is not only not beneficial, 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 calcium-rich foods. One cup (227 grams) of cooked bok choy contains 86% of the calcium found in one cup (240 ml) of milk. One-half cup (113 grams) of sesame seeds contains twice as much calcium as one cup (240 ml.) of milk. Other sources of calcium: molasses, tofu, some types of kale, spinach, broccoli, cabbage, almonds and Brazil nuts.

The above study also found more low level vitamin D in vegetarian mothers. However, usually Vitamin D supplements are not recommended for this breastfeeding group because most mothers and children produce enough vitamin D when exposed to sunlight. The researchers highlight the possible need for vitamin D supplementation in the diets of both mothers and children, for two categories of breastfeeding women - black women, and women who traditionally wear protective clothing that prevents sun exposure to the skin.

Milk from vegetarian mothers contains fewer environmental pollutants compared to other mothers. Environmental pollutants accumulate mainly in fat. Vegetarian diets typically contain less fat than diets that contain animal products, so fewer contaminants end up in human milk.

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

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 even more so vegans, often hear from those around them, and even from doctors, that not a single type of vegetarianism is compatible with breastfeeding. Is it really? 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. This should be noted Special attention vegan - to mothers. 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 acids for human health fatty acids Omega-3 is found in the milk of vegetarian women in smaller proportions than that of 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 outdoors and in the sun. In the absence of sunlight, it is 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, as studies have shown low content They have 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 into the body and its lack in mother's milk in the long term can cause a risk of osteoporosis. 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 by 30% (up to 390 mg of magnesium 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

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

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

First, let's figure out whether the mother's diet affects the quality of milk in general. Although there is no clear answer, I think it does have an effect. More precisely, according to some data, it is not necessary for a mother to follow a super-healthy diet 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” a sufficient amount of good quality milk. However, there is other information where maternal malnutrition can even lead to the death of the child, as for example in a case that took place in 2010 in the USA, 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 nursing mothers do not need to limit themselves, although healthy adjustments in diet are welcome.

Vegetarianism and Breastfeeding

Now let's move directly to vegetarianism, or more precisely, to vegetarian and vegan mothers. According to Kelly Bonyata, IBCLC, vegetarian and vegan mothers do not need to change anything in 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. he consumes dairy products along with plant-based ones, then he usually has nothing to worry about. For vegan mothers, they should ensure they have enough vitamin B12 in their diet to prevent deficiency in their baby. There is no need to oversaturate your food with vitamins or proteins, you just need to make sure that your table 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 noted in one study: vegan mothers who consumed less calcium than conventional mothers still had adequate levels of calcium in their milk. The explanation has been put forward that perhaps due to lower protein intake, vegan and vegetarian mothers need less calcium. However, I think this is another guess; If I were you, I would still advise making sure you have enough calcium in your diet - enough, but not too much. Calcium is not a problem. If you drink milk, don't worry about it; If you are a vegan, here are your alternatives:

- 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 products are rich in calcium, and much more.

Another point is to ensure sufficient amounts of vitamin D. This task can be 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 the sun “sees”, the better), then take vitamin D supplements; this would also be a good idea for mothers with darker skin.

In general, the conclusion is this: nursing 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 need sufficient amounts of protein and vitamin D. In general, a varied and nutritious diet is the solution to all problems in this case.

A couple more related questions.

Vegetarianism During Pregnancy

There are two points here:

1) Should you remain 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 don’t worry; just eat a varied diet.

- If you decide while you are pregnant, then you need to be careful here, and this caution consists of a smooth transition to a vegetarian diet. This is not at all because vegetarianism can be harmful, no. But sudden changes in diet and lifestyle can be harmful. The body needs time to adapt, but it already adapts and prepares to give birth to a person. Going vegetarian is a good idea, but be very gradual about it if you're pregnant and always find an adequate substitute familiar products animal origin. General recommendation This is: you should not make drastic changes in lifestyle and diet unless necessary. If you decide to switch to vegetarianism while pregnant, then do it gradually, and preferably, under the guidance of a specialist.

Vegetarianism and Periods

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

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 resilient :)

- They are slimmer for the same reason

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

Vegetarians are less likely to engage in violence, but this may also reduce sexual desire(not always a fact, but not always bad either :))

— Vegetarianism makes the mind calmer, which is also reflected in the area of ​​sexual relations, although, again, this is not always bad, because New areas of interest may also open up.

These are just a few points. Because vegetarianism generally makes you healthier, it will also impact your fertility. However, by eliminating violent foods from your diet, your mind will become more peaceful and less susceptible to unexpected impulses of desire. Whether this is good or bad - everyone decides for himself. But the fact that you can discover new horizons of interests is quite likely.