Various nutrition for breastfeeding mothers and their daily needs

For mothers who are breastfeeding, paying attention to food intake is important to ensure that their daily nutritional or nutritional needs are properly met. Moreover, at this time you also provide nutrition for babies who are still breastfeeding.

So, you should not limit the diet of breastfeeding mothers too much in order to optimize the nutritional intake that can be obtained. So, what are the nutrients or nutrients that are important for breastfeeding mothers?

Why is nutrition for nursing mothers important?

Just like during pregnancy, the intake of nutrients or nutrients from food and drink during breastfeeding is also important for the mother.

This is because during breastfeeding, the nutrients that enter the body are not only useful for the mother but also for babies who are breastfed, including exclusive breastfeeding.

Moreover, breastfeeding is not an easy activity because it uses a lot of energy. Mothers of course also hope that milk production for babies will run smoothly during breastfeeding.

That is why it is important for breastfeeding mothers to ensure that their daily nutritional or nutritional needs are always fulfilled.

Meanwhile, breastfeeding also provides babies with various benefits of breastfeeding to support their growth and development.

Even though there are various myths of breastfeeding mothers, the challenges of breastfeeding, and problems of breastfeeding mothers, this activity should not be missed.

Reaffirmed according to the Mayo Clinic, breastfeeding helps babies get nutrition for themselves which is useful for growth and development at an early age.

That is why during this period of breastfeeding mothers are not advised to lose weight or limit their daily food intake.

On the other hand, the daily nutritional or nutritional needs of nursing mothers actually increase compared to mothers who are not breastfeeding.

Conversely, of course it doesn't matter if the mother wants to eat a lot during breastfeeding.

Various essential nutrients for nursing mothers

After understanding the importance of nutrition or nutrition for breastfeeding mothers, you also need to know what nutrients are needed.

Nutritional intake or nutrients are not just one, but there are various things that are contained in daily food and drinks.

As well as nutritional needs in general, breastfeeding mothers need to have sufficient macronutrients such as carbohydrates, protein and fat.

Not only macronutrients, micronutrients such as vitamins and minerals should not escape the attention of nursing mothers.

Nutritional or nutritional needs for breastfeeding mothers that need to be met, namely:

1. Nutrition carbohydrates for breastfeeding mothers

Carbohydrates are one of several types of macronutrient nutrients. Carbohydrates are needed by the body as a source of energy for activities.

You can get carbohydrate food sources from whole grains, vegetables, fruits, nuts, and tubers.

Simply put, daily carbohydrate intake is usually obtained from rice, potatoes, sweet potatoes, pasta, and others.

The various sources of carbohydrates can be grouped into three main types, namely sugar carbohydrates, starches and fiber.

Sugar carbohydrates are usually found in vegetables, fruits, and milk. Meanwhile, starchy carbohydrates and fiber can be found naturally in vegetables, whole grains, and nuts.

On the other hand, carbohydrates are also a contributor to calories for breastfeeding mothers.

According to the 2013 Adequacy Rate (RDA), carbohydrate nutrition for breastfeeding mothers must meet the daily needs as follows:

• Breastfeeding mothers aged 21-29 years: 309 grams (gr) for the first 6 months of breastfeeding and 364 grams for the second 6 months of breastfeeding.
• Breastfeeding mothers aged 30-40 years: 368 grams for the first 6 months of breastfeeding and 378 grams for the second 6 months of breastfeeding.

2. Protein

When you are breastfeeding, your daily protein needs are greater than usual when you are not breastfeeding.

Protein is an essential nutrient needed to build and repair various tissues in the body.

Protein also plays a very important role in the growth and development of babies in their early life.

Even for breastfeeding mothers themselves, adequate protein intake is needed to speed up recovery after pregnancy and childbirth.

You can get protein from animal protein intake from meat, chicken, fish and seafood, eggs, cheese, milk, yogurt, and others.

In contrast to vegetable protein, which can be obtained from nuts, seeds, tempeh, tofu, oncom, and so on.

Just like carbohydrates, protein also contributes calories for mothers during breastfeeding.

Based on the 2013 RDA, protein nutrition for breastfeeding mothers must meet the daily needs as follows:

• Breastfeeding mothers aged 21-29 years: 76 grams for breastfeeding for the first 6 months and 6 months for the second.
• Breastfeeding mothers aged 30-40 years: 77 grams for breastfeeding age for the first 6 months and 6 months for the second.

3. Fat

Apart from the body of a nursing mother, fat is also needed to support the growth and development of the baby.

However, keep in mind that you should consume fat in the form of monounsaturated or polyunsaturated fats.

Limit or even avoid the consumption of saturated fats and trans fats that pose a risk to health.

Sources of unsaturated fats, namely avocado, fatty fish (such as salmon), nuts, seeds, olive oil, and canola oil.

Meanwhile, bad fats that must be avoided can come from fried foods and fatty meat.

In addition, the fat in fatty fish also contains fat derivatives, namely omega-3 fatty acids. Where these omega-3 fatty acids can support the baby's brain growth.

Breastfeeding mothers can get omega-3 fatty acids to meet the daily nutrition or nutrition from salmon, tuna, sardines, and nuts (such as walnuts, canola, and flaxseed).

In addition to carbohydrates and protein, other nutrients that also provide calories for breastfeeding mothers are fat.

Based on the 2013 RDA, the intake of fat nutrition for breastfeeding mothers must meet the daily needs as follows:

• Breastfeeding mothers aged 21-29 years: 86 grams for the first 6 months of breastfeeding and 88 grams for the second 6 months.
• Breastfeeding mothers aged 30-40 years: 71 grams for the first 6 months of breastfeeding age and 73 for the second 6 months of age.

4. Fiber nutrition for nursing mothers

The role of fiber for breastfeeding mothers is also important, for example, to facilitate the work of the digestive system.

A source of fiber can be obtained by nursing mothers by diligently eating vegetables and fruits every day.

Whether breastfeeding mothers are vegetarian or not, fiber intake is no less important than nutrients or other nutrients.

In fact, when a breastfeeding mother is a vegetarian, her intake of fiber from vegetables and fruits is usually more.

Based on the 2013 RDA, fiber nutritional intake for breastfeeding mothers must meet the daily needs as follows:

• Breastfeeding mothers aged 21-29 years: 32 grams for the first 6 months of breastfeeding and 38 grams for the second 6 months.
• Breastfeeding mothers aged 30-40 years: 35 grams for the first 6 months of breastfeeding and 36 for the second 6 months.

4. Vitamins

Vitamins are a type of micronutrient for breastfeeding mothers. Types of vitamins are divided into two, namely fat soluble vitamins and water soluble vitamins.

The group of fat soluble vitamins consists of vitamins A, D, E, and K which breastfeeding mothers should meet.

As the name implies, this fat soluble vitamin can work better when consumed with fatty foods.

One of them is nutrition or vitamin D which helps the absorption of calcium for healthy bones and teeth of nursing mothers.

Another case with water soluble vitamins which can only be mixed with. Types of water soluble vitamins include vitamins B1, B2, B3, B5, B6, B7, B9, B12, and C.

Both types of vitamins can be obtained by breastfeeding mothers to meet the daily nutritional needs of vegetables and fruits.

Based on the 2013 RDA, the intake of fat nutrition for breastfeeding mothers must meet the daily needs as follows:

Breastfeeding mothers aged 21-29 years

Following are the nutritional needs of vitamins for breastfeeding mothers aged 21-29 years:

• Vitamin A: 850 micrograms (mcg) for the first 6 months of breastfeeding and the second 6 months
• Vitamin D: 15 mcg for the first 6 months of breastfeeding and the second 6 months
• Vitamin E: 19 mcg for the first 6 months of breastfeeding and the second 6 months
• Vitamin K: 55 mcg for the first 6 months of breastfeeding and the second 6 months
• Vitamin B1: 1.4 milligrams (mg) for the first 6 months of breastfeeding and the second 6 months
• Vitamin B2: 1.8 mg for the first 6 months of breastfeeding and the second 6 months
• Vitamin B3: 15 mg for the first 6 months of breastfeeding and the second 6 months
• Vitamin B5: 7 mg for the first 6 months of breastfeeding and the second 6 months
• Vitamin B6: 1.8 mg for the first 6 months of breastfeeding and the second 6 months
• Vitamin B7: 35 mcg for the first 6 months of breastfeeding and the second 6 months
• Vitamin B9: 500 mcg for the first 6 months of breastfeeding and the second 6 months
• Vitamin B12: 2.8 mcg for the first 6 months of breastfeeding and the second 6 months
• Vitamin C: 100 mcg for the first 6 months of breastfeeding and the second 6 months

Breastfeeding mothers aged 30-40 years

Following are the nutritional needs of vitamins for breastfeeding mothers aged 30-40 years:

• Vitamin A: 850 micrograms (mcg) for the first 6 months of breastfeeding and the second 6 months
• Vitamin D: 15 mcg for the first 6 months of breastfeeding and the second 6 months
• Vitamin E: 19 mcg for the first 6 months of breastfeeding and the second 6 months
• Vitamin K: 55 mcg for the first 6 months of breastfeeding and the second 6 months
• Vitamin B1: 1.3 milligrams (mg) for the first 6 months of breastfeeding and the second 6 months
• Vitamin B2: 1.7 mg for the first 6 months of breastfeeding and the second 6 months
• Vitamin B3: 15 mg for the first 6 months of breastfeeding and the second 6 months
• Vitamin B5: 7 mg for the first 6 months of breastfeeding and the second 6 months
• Vitamin B6: 1.8 mg for the first 6 months of breastfeeding and the second 6 months
• Vitamin B7: 35 mcg for the first 6 months of breastfeeding and the second 6 months
• Vitamin B9: 500 mcg for the first 6 months of breastfeeding and the second 6 months
• Vitamin B12: 2.8 mcg for the first 6 months of breastfeeding and the second 6 months
• Vitamin C: 100 mcg for the first 6 months of breastfeeding and the second 6 months

5. Minerals

Apart from vitamins, minerals are another micronutrient needed by breastfeeding mothers.

There are various mineral nutrients that breastfeeding mothers need to fulfill every day, including calcium, iron, zinc, phosphorus, magnesium, sodium, potassium, copper, and others.

One of the nutrients or mineral nutrients that increase when the mother is breastfeeding is calcium.

The increase in daily calcium requirements for breastfeeding mothers is not without reason. Launching from the National Institute of Health, breastfeeding can actually affect the health of the mother's bones.

As long as you are breastfeeding, your body will store calcium reserves in your bones, which you can get from your daily diet.

The calcium you consume is not only useful for supporting various functions of the body's organs, but also to help meet the baby's needs.

When suddenly the need for calcium is not met properly, your body will take up the reserves of calcium in the bones.

The amount of calcium is then given to the baby who is breastfeeding. However, about 3-5% of bone mass can be lost during the mother breastfeeding her baby.

This can be caused by unfulfilled calcium intake from daily food. This is one reason why the need for calcium for breastfeeding mothers is important.

In addition, the loss of bone mass can also be due to an increase in the calcium needs of a growing baby.

However, the bone mass lost for breastfeeding mothers cannot be met by daily calcium intake alone.

As a result, the body then takes reserves of calcium in the bones to meet the needs of the mother during breastfeeding.

The good news is, the bone mass lost during breastfeeding can quickly recover after your little one is no longer breastfeeding.

Based on the 2013 RDA, the intake of fat nutrition for breastfeeding mothers must meet the daily needs as follows:

Breastfeeding mothers aged 21-29 years

Following are the nutritional needs or mineral nutrients for breastfeeding mothers aged 21-29 years:

• Calcium: 1300 mg for the first 6 months of breastfeeding and the second 6 months
• Iron: 32 mg for the first 6 months of breastfeeding and 34 mg for the second 6 months
• Zinc: 15 mg for the first 6 months of breastfeeding and the second 6 months
• Phosphorus: 700 mg for the first 6 months of breastfeeding and the second 6 months
• Magnesium: 310 mg for the first 6 months of breastfeeding and the second 6 months
• Sodium: 1500 mg for the first 6 months of breastfeeding and the second 6 months
• Potassium: 5100 mg for the first 6 months of breastfeeding and the second 6 months
• Copper: 1300 mg for the first 6 months of breastfeeding and the second 6 months

Breastfeeding mothers aged 30-40 years

Following are the nutritional needs or mineral nutrients for breastfeeding mothers aged 30-40 years:

• Calcium: 1200 mg for the first 6 months of breastfeeding and the second 6 months
• Iron: 32 mg for the first 6 months of breastfeeding and 34 mg for the second 6 months
• Zinc: 15 mg for the first 6 months of breastfeeding and the second 6 months
• Phosphorus: 700 mg for the first 6 months of breastfeeding and the second 6 months
• Magnesium: 320 mg for the first 6 months of breastfeeding and the second 6 months
• Sodium: 1500 mg for the first 6 months of breastfeeding and the second 6 months
• Potassium: 5100 mg for the first 6 months of breastfeeding and the second 6 months
• Copper: 1300 mg for the first 6 months of breastfeeding and the second 6 months

Should breastfeeding mothers drink a lot?

As it turns out, you don't need to drink more while breastfeeding. While breastfeeding, you may feel more thirsty than usual.

However, this does not mean that breastfeeding mothers need to drink very much. The body of a nursing mother actually already has a mechanism that regulates how much fluid to drink.

If your body needs fluids, it signals to you by stimulating thirst.

The amount or at least the need to drink fluids for nursing mothers depends on the body's metabolism, environmental conditions, and daily activities.

After all, the body can draw fluids from sources other than the water you drink. Take for example vegetables, fruits, soups, juices, and other drinks.

Don't forget to pay attention to the color of urine as a marker of whether you are dehydrated or not.

The clearer the color of the urine is, the more hydrated the body is. On the other hand, the more cloudy the color of the urine is, meaning that the body is dehydrated.

If you experience any complaints related to breastfeeding, do not hesitate to consult a doctor. Doctors can provide appropriate advice as well as safe drugs for breastfeeding mothers as needed.

Don't forget to always apply how to store breast milk so that it can be routinely given to babies according to the breastfeeding schedule.

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