articles > Optimum nutrition for better breastfeeding

• PROTEIN: it is important that breastfeeding mums include plenty of good quality protein in their diets to make sure baby is getting all the essential amino acids needed for mental and physical growth. It is also important that mums get enough protein for their own bodies — to heal, restore and revitalise after birth. You will lose quite a bit of protein in breastmilk, therefore protein intake needs to be increased while you're breastfeeding (even higher than during pregnancy). The whey protein found in breastmilk, lactalbumin, is special as it can be easily digested by babies. Two amino acids present in breastmilk which are vital for baby's mental and physical development are taurine, important for the development of baby's brain, and cysteine, needed for overall growth.
  
  Healthy protein sources include organic lean meat and chicken, fish, soy products (tofu, milk and tempeh), nuts and seeds (nut butters, tahini), legumes and hummus, eggs and dairy products (milk, yoghurt, cheese). Adding protein powder to smoothies or sprinkling over breakfast cereals is a good way to augment your protein intake. So-called "protein balls" are also a great snack to keep in your bag while nuts and seeds make a handy snack and can also be easily added to cereal, stir-frys and salads or combined in a trail mix to greatly increase protein consumption. Buy ground nuts and seeds (LSA) to use in cooking or use nut and seed butters (tahini, ABC). Add hummus to rice cakes as a snack or use instead of butter on sandwiches. Try including a good yoghurt in your diet (without artificial sweeteners or added sugars) — add to breakfast cereals, salad dressings or even pizza toppings. Canned legumes are really handy — add them to salads, make patties, stir-frys and casseroles or make dips (hummus).
  
  
• CARBOHYDRATES: carbohydrate levels in breastmilk do not vary greatly in relation to how much carbohydrate is eaten. However, it is important that mums eat good quality wholegrain complex carbohydrate foods for energy (to prevent tiredness and fatigue), fibre (to promote bowel health, prevent constipation and offer relief from haemorrhoids). Stay away from refined carbohydrate foods such as white bread and biscuits, cakes and breakfast cereals which promote weight gain and unstable blood sugar levels and are usually void of fibre. Include wholegrain carbohydrate food such as wholegrain bread and breakfast cereals (oats, muesli), pasta, brown rice and crackers. Starchy root vegetables such as sweet potato, pumpkin and beetroot are also sources of complex carbohydrates.
  
  Rich carbohydrate sources include wholegrain bread, cereals such as oats and muesli, crackers and brown rice. These foods are also high in fibre and help with constipation and haemorrhoids.
  
  
• GOOD FATS: A baby's brain continues to grow until they reach three years of age. Healthy brain development is dependent on a good supply of the essential fatty acid omega-3, namely DHA (docosahexaenoic acid), as well as the minerals zinc, iodine and iron. These good fats are also needed for healthy nervous system and eye development and immune function. DHA, found primarily in fatty fish such as salmon, tuna, trout, mackerel and sardines, is vital for baby's brain function, vision, intelligence and behaviour. Breastmilk is rich in DHA. Studies have shown conclusively that breastfed babies are smarter, probably due to the presence of DHA, which is the most abundant lipid in the brain. Another benefit of the particular composition of fats in breastmilk is that your baby is less likely to become obese, either as a baby, child or adult. Similarly, breastfed babies have reduced risk of cardiovascular disease, diabetes and other obesity-related conditions later in life. The composition of fat in breastmilk is a direct reflection of the mother's diet. If she is eating a diet rich in saturated fats, her breastmilk will reflect this.
  
  Foods rich in omega 3s include fish (salmon, tuna, trout, mackerel, sardines — three times a week), flaxseed oil (one to two tablespoons a day drizzled on toast, in salad dressings or dips), nuts and seeds (nut butters and tahini) and good quality fish oil (take 3g a day).
  
  

• CALCIUM: calcium is vital for growing babies to build strong bones and teeth. It is needed for healthy functioning of the nervous system and muscles. It is so important that breastfeeding mothers include plenty of calcium-rich foods in their diet (it is recommended to take a calcium supplement) as calcium is lost in breastmilk. If the woman has low calcium levels, calcium will be leached from her bones, putting her at risk of developing osteoporosis later in life. Increase your intake of calcium-rich foods such as low-fat dairy products (milk, cheese, yoghurt), calcium-enriched soy milk and rice milk, tofu, nuts and seeds (especially almonds, almond butter, sesame and sunflower seeds — nut butters and tahini), small soft salmon and sardine bones and green leafy vegetables.
  
  
• IRON: iron is an important mineral for babies' growth and development, playing a big part in the functioning of many different body systems. Iron is required for the production of red blood cells. Red blood cells contain haemoglobin, a red, iron-rich protein that carries oxygen from the lungs to all of the body's muscles and organs. Infants need iron to build a healthy immune system and for the production of white blood cells and antibodies. Without sufficient iron, your baby will be more likely to suffer from frequent colds and infections. Iron is necessary for the production of energy from glucose, which is the main fuel for both the brain and the rest of the body. Iron is also essential for brain development and the production of neurotransmitters required for normal brain function. Iron deficiencies remain a primary concern for women after birth, as many women's reserves have been depleted. It is important that the mother's iron levels are adequate during pregnancy and for the post-partum period, as a deficiency will reduce their baby's iron stores for the first year of life, which can result in immune deficiencies and increased susceptibility to infections. Inadequate iron levels can also leave mothers feeling tired and washed out after the birth.
  Iron is found in a variety of animal and plant-based foods. Haem iron sources are animal-based and are the best sources of iron. These include lean meat, chicken, fish and eggs. Non-haem iron sources are plant based and include wholegrain bread and cereals, wheatgerm, legumes (beans, peas and lentils), baked beans, nuts, seeds, green leafy vegetables, dried fruits, nut butters, tahini, tofu and soy products.
  
  
• ZINC: is a particularly important mineral for babies as it is involved in the healthy functioning of every cell in the body. If your baby is zinc deficient, it can affect their growth and development. Zinc is needed for the production of white blood cells and a healthy functioning immune system, which protects your baby from colds and infections. Babies with adequate zinc levels are less likely to suffer from skin rashes (nappy rash), colic, regurgitation, recurrent infections and oral thrush. The requirement for zinc during breastfeeding is greater than in pregnancy. Zinc is also very important for mums as it helps prevent stretch marks and cracked nipples and helps healing post-birth. Zinc also plays a part in the prevention of postnatal depression.
  
  Zinc is found in a wide variety of foods. The best sources include lean meat, chicken, fish, milk and other dairy foods (cheese), brewers yeast, eggs (yolks), legumes (soy beans, lima beans, lentils, peas), wholegrains (bread), sunflower seeds, pumpkin seeds and pecans. A moderate amount of zinc is found in vegetables.