That they do good, her baby by breastfeeding it, now know every mother. But who ensures that the producer of the precious breast milk does not come from the flesh? Here there are tips and recipes for the diet of nursing mothers.

Breastfeeding: diet should be balanced

Parents Baby breakfast iStock Shalamov

Photo: © Shalamov

Breastfeeding is the best nutrition for babies because breast milk provides protein, lactose, immune substances, as well as calcium, iron, zinc and copper. Therefore the child during breastfeeding is well looked after. But how is the supplier of the perfect baby food - what to eat Breastfeeding?

"The mother is to ensure not only the child, but also for themselves," Christel Opitz Lueders recommends. It is the first chair of the La Leche League. The women do when they buy best natural as possible foods in organic quality, ensure a balanced bill of fare and eat mainly regularly and drink.

Balanced means: Plenty of bread, cereal (flakes), potatoes, pasta, rice, vegetables and fruits eat. Excessive milk, dairy products, meat, sausage, fish and eggs. should use sparingly to oil, margarine and butter, and rarely snack cakes, pastries and sweets.

Regular and balanced food - sounds easy in theory and is for all people who do not just have a small baby at home for the first time, certainly easy to follow. Virtually but especially young mothers have a problem with it, to get a healthy meal. For to this you have to

  • 1. know what you want to cook and write a shopping list.
  • 2. shopping, which means: to get ready (to shower and to brush teeth here before the noble objective fall victim), put the baby taking finished dressing certainly again in the diaper - it has indeed through the good breast milk as a splendid digestion), wrap the baby and put on again, the front door key and the money think (despite still dementia).
  • 3. Once back home, without children and purchases stand to have: cooking - how should I create for if want to be the baby ALWAYS on the arm? OK, then just handed whittle vegetables or maybe buy a baby carrier?
  • 4. Fill the cooked food in a plate - handed to pack again with exercise or relating to purchased baby carrier.
  • Phew made it! Who point one to three succeeded, which should equal at least cook definitely double the amount and freeze some for days when you can not cope with the program that way.

Emergency supply of food cravings

In the event that there are many these days and the freezer and is already empty, you should have one thing always at home. EVERY woman (! Not scientifically substantiated, but true with security) lust during their lactation after: chocolate - it is a supplier of short-term available energy and endorphins and especially to prepare quickly enough tear open the package.

Incidentally, the increased need for calories that one has as a nursing woman, just exactly a chocolate bar corresponds. About 530 calories - this can not be a coincidence - it consumes additional through breastfeeding a day. This makes the woman's body about 780 ml of milk. Healthier option for the binge, however, is the trail mix. In nuts puts valuable essential linoleic acid. Even a bowl of cereal is a healthy and quick solution. Who can find the time in the morning to slice fruit, should do this and it chopped and packed in the refrigerator as a reserve for the day deposit. Some vitamins like slicing through the early indeed lost, but here it is always better a few vitamins than none!

In summer berries also be prima simply plug in your mouth - they are small balls of energy with great effect! They give energy, freshness, serenity, appetite, good digestion and many red blood cells.

Diet during breastfeeding: No coal, no acidic fruit?

the mother neglected themselves, this has not initially affect the child. The nutrients in breast milk remain fairly constant, even if the mother is not ideal malnourished. An inadequate diet affects most to the mother's health - they can feel tired and exhausted and has fewer defenses.

The lactation is anyway not a good time for fasting. The mother should not get too much under the initial weight before pregnancy, because then the milk is not formed from the pregnancy fat, but from "old" Fat reserves. In these, however, have deposited over the years pollutants. These pollutants are passed in milder form via the milk as the baby as anything the mother eats.

Because the baby "mitisst" all mothers are also advised by midwives repeatedly while to abandon breastfeeding in different foods. So should result in the infant flatulence as cabbage. A scientific proof does not exist according to the Federal Center for Health Education, however. In her guide "breastfeeding and breast milk diet" it also means that breast-fed babies are not necessarily wounded when their mothers eat sour fruit. This theory was based on advice of individual mothers and is also not scientifically proven. "Nursing mothers should eat whatever they like." This is the credo of breastfeeding specialist Christel Opitz Lueders.

It is therefore better not to restrict a priori, but only when the baby actually responds to a food. "What can happen in the worst case? The child is one or two days have a sore butt or get bloating. "Then you can still do without the appropriate food, but" who eats the child's sake only potatoes and carrots, understandably has quickly tired to breastfeed " suspected Opitz Lueders.

In many books is repeatedly warned against all types of cabbage, onions, pulses and coarse cereals. Even carbonated mineral water will cause bloating. Citrus and other acidic foods, and hot spices are to lead to soreness. The Research Institute of Child Nutrition in Dortmund ranks which in its brochure "Pregnancy and lactation: recommendations for the nutrition of mother and child" as a regrettable one: "A varied diet is more beneficial for the suckling baby. Depending on what food the mother eats, the taste of her milk changes "By learning the baby know a variety of flavors -. An ideal preparation for the subsequent meal.

If the mother in certain foods but does worry, they can try out the food at noon, not in the evening. In the event that the child is actually sensitive, it will not have to fight at night with bloating, but the afternoon. The mother can then during the day and awake certainly better deal with the crying baby.

Drink plenty of fluids, namely the right thing

Also on coffee you have not completely abandon, two to three cups a day is perfectly fine when you're used to it. If the baby react too excited, you can restrict the caffeine again. Incidentally, even in black and green teas, iced teas in some and in many soft drinks such as cola drinks caffeine is contained.

The Research Institute of Child Nutrition in Dortmund are nursing mothers even permission for small amounts of alcohol. Even a glass of wine, beer or champagne were in order. With an emphasis on "Times" and "small quantities" is, because alcohol arrives at the baby. After 30 to 60 minutes of content in breast milk is highest. Therefore, one should - if at all- best short after nursing a drink.

Anti Alcohol, however, should be plentiful and drink regularly. Most breastfeeding are already very thirsty, because for the formation of liquid milk is needed. Drink plenty of fluids is at least two liters a day, preferably tap water, mineral water or unsweetened fruit or herbal tea. When herbal tea but rewarding, the look at the ingredients, because the effect of herbs is not to be underestimated: peppermint and especially sage let the milk go back; Fennel-Anise-Caraway mixtures other hand promote milk production.

For all breastfeeding mothers who have now got the desire to cooking balanced meals without special restrictions breastfeeding, we have put together different recipe suggestions for nursing mothers are particularly good: easy to make and very healthy!

Breastfeeding and eating: Simple Recipes Blitz

First two recipes that are quick and easy. They come from the GU Guide "Eating right during lactation", The quantities are for one person:

Spinach salmon flatbread

  • 100g frozen spinach
  • ½ flat bread (15 cm diameter)
  • Salt, pepper, nutmeg
  • 150g salmon fillet
  • ½ ball Mozzarella

1. spinach thaw, drain well. Preheat oven to 200 degrees. Halve bread crosswise. Distribute spinach out with salt, pepper and a little nutmeg.
2. Cut the salmon and mozzarella into thin slices and place on the bread. In the oven (bottom rack 180 degrees) topped ten minutes.

potato ragout

  • 1 tsp butter / 1 teaspoon flour
  • 150 g potatoes
  • 150 g carrots
  • 150 g kohlrabi
  • Salt pepper
  • Nutmeg / 200ml milk
  • 1-2 wieners
  • ½ bunch of rocket

1. Mix butter and flour smooth and chill. Wash the potatoes and vegetables, peel and cut into cubes of 1 cm. bring 100 ml of water with a little salt and spices for cooking vegetables in it cover and cook five minutes.
2. Add milk with flakes of the flour butter and heat, simmer for five minutes. Vienna chop and heat in the stew.
3. Season to taste stew. Wash arugula, shake dry and chop. Sprinkle on ragout.

Cook, but not too expensive

Not much more work to make two of my own recipes, (the vegetables, but especially the meat should be from the health food store)

Spaghetti with sauce à la Jumana

I cut an onion and 2 cloves of garlic small and let them sauté in olive oil in a pan. Then I fry for a family of four (ferrous and thus very important in breast-feeding) to 400g ground beef. In a second pan I leave half a diced peppers, a small cut into rings zucchini (stimulates intestinal activity and is extremely good for the immune system) and half a diced eggplant (blood-forming, draining and anti-inflammatory) fry in a lot of olive oil. Then everything comes together in the larger pan. I delete it with a good shot of wine (red or white). Who scruples whether the wine, taking vegetable broth. Then another one to two packs come tomato sauce on it and a lot of "herbes de Provence". While the sauce is simmering even further at low speed (not too long, otherwise the vitamins are all out), I cook the spaghetti. At the end I taste from the sauce with salt and pepper and stir still a pack of sour cream or creme fraiche under.

Sliced ​​turkey

Again, I cut an onion and 2 cloves of garlic small and let them sauté in olive oil in a pan. Then the chopped turkey breast happen. If they get some color, I do the thinly sliced ​​mushrooms to it. This time I delete from the vegetable stock. Usually the sauce comes from without salt, a little pepper. Again, no sour cream or creme fraiche is a must for my taste. I garnish the whole thing with minced fresh parsley, which is very healthy. One tablespoon already covers two-thirds of the daily requirement of vitamin C, also contains carotene, B vitamins and minerals. Serve with long grain rice.

even healthier

Not only pregnant women, but also nursing moms have an increased need for iodine. The can cover with iodine tablets, but you can also rely on natural sources of iodine: fish and artichokes, here is a recipe from the "Kursbuch healthy diet" (Heyne) by Ingeborg Muenzing-Ruef:

Risotto with baby artichokes (for one person):

  • 80 to 100g risotto rice
  • 2 artichoke bottoms or 2 fresh baby artichokes, into thin strips (approximately 3-4mm) is cut,
  • 1 small white onion chopped,
  • ½ tufts parsley and 1 tablespoon olive oil
  • some Parmesan

can be glazed in oil onions, roast artichoke pieces short it, then add the rice and stir efficient. With further diligent stirring Slowly add broth over again. Always stir again damit's not burn! When the rice is still "al dente", as the artichoke hearts, chopped parsley is added and seasoned. Only stir a few minutes. Please use sparsamst Parmesan - and serve a big colorful salad.

Speaking of salads, a recipe from the "timetable healthy diet":

fennel salad

Fennel soothes the nervous stomach of mom and baby. In addition, the estrogen-containing materials to help with breastfeeding.

  • 2 fennel bulbs
  • 1 sweet orange or 2 tangerines
  • Salt, pepper, 1 tablespoon olive oil

Wash the fennel, wash and cut in half. planing drained into thin slices. Peel orange or tangerine, quarter and cut into thin slices. mix taste good in a bowl fennel and fruit pieces, season with salt, pepper and oil.

Power Recipes

If you feel drained and exhausted, can come up with right energy bombs powerful (from "The Baby Cookbook"):

Clear chicken broth

  • 2 ¼ l water
  • 1 fennel with fennel leaves
  • 200g carrots
  • 100g Parsley
  • 1 shallot
  • ½ leek, white part
  • ½ bunch parsley
  • 5 coriander seeds
  • 3 EL clear soup (Gemüsebrühextrakt)

bring water in a pot to boil. Meanwhile, clean vegetables, wash and add a whole. use of the parsley stalks with. let them go along with the coriander about 25 Minunten over low heat do the vegetables. Dissolve the Gemüsebrühextrakt in the hot broth. Pour the soup through a sieve and continue using the broth.
Cut carrots and parsley roots small and toss in a tablespoon of butter with a teaspoon of chopped parsley. 250 ml vegetable pour and mix everything with a hand blender.

Energy cocktail

  • 125 ml natural yoghurt
  • 1 banana
  • ¼ l milk
  • 1 teaspoon Mandelmus
  • 1 teaspoon sesame oil

All puree in blender. Stir in juice of half an orange and to mix freely with a pinch Bourbon vanilla and egg yolks.
This energy cocktail you should treat yourself at least once a week during lactation.



For those who prefer a vegetarian diet must pay attention, even without taking sufficient iron to flesh and eat accordingly enough whole grains. On the side to find vegetarian recipes from Irmela Erckenbrechts "The vegetarian baby. Healthy diet from the start" taken are:

Tangled (lamb's lettuce) with sea buckthorn

  • washed 100 g Rapunzel, thoroughly
  • 1/2 apple, cored and cut into small pieces
  • 100 g yoghurt
  • 1 El Sandornmus
  • Juice of half orange
  • pepper

Mix Rapunzel and apple. Yogurt, orange juice and Sanddornmus stir, season with pepper and fold into the salad.

chervil soup

  • 1 bunch fresh chervil
  • 1 tablespoon butter or margarine
  • 1/2 liter of vegetable broth
  • 2 potatoes, peeled and diced
  • 100 ml of whipped cream
  • Herbal salt and pepper

Pick the parsley leaves from the stems and set aside. Cut the stalks small and fry in fat. add vegetable broth and potatoes and cook for about 15 minutes. Meanwhile, the chervil leaves finely weigh (some leaves to one side) and half the cream pitch. Remove the soup from the heat and puree with a hand blender. Stir in the rest of the cream and the herbs. Season with herb salt and pepper. Not boil! Put a whipped cream before serving on each serving and garnish with chervil leaves covered.

Carrot lasagna

  • 400g carrots
  • 4 lasagna sheets
  • 1 tablespoon butter or margarine
  • 2 tablespoons whole wheat flour
  • 1 cup vegetable
  • 1/2 cup milk
  • grated 50 g Emmentaler,
  • 2 tablespoons medium mustard
  • lemon juice
  • salt and pepper

Cut the carrots lengthwise and cut long pieces in about three to four centimeters. boil in salted water for three minutes, drain. Lasagna sheets pre-cook after the package directions. Butter or margarine heat, add flour and fry. Pour broth and milk and bring to a boil again. Cheese and mustard, stir. Season the sauce with lemon juice, salt and pepper. Place two lasagne sheets in a large, greased baking dish. Spread half of the carrots out and cover with half the sauce. enter in the same order again one layer over it. Bake about 30 minutes at 180-200 degrees C.

Good Appetite! By the way: If you take the "worry for themselves" serious, is more easily put away broken nights and take the new job altogether joyful. And properly nourished makes it much better focus on what matters: the joy of breastfeeding!

Further Links and book recommendations


  • German Nutrition Society
  • The brochure of the Research Institute of Child Nutrition Dortmund can be found here:

Further reading:

  • "Eating right during lactation - well-being for mother and child" Dagmar von Cramm, GU Kitchen advisor
  • "Kursbuch healthy diet. The kitchen as a pharmacy of nature "by Ingeborg Muenzing-Ruef, Heyne
  • "The baby Cookbook" by Monika Arndt
  • "The vegetarian baby. Healthy diet from the start" of Irmela Erckenbrecht, Pala Verlag