The quality of breast milk directly depends on what the young mother eats. Therefore, women should take their diet very seriously, preferring not only varied and nutritious, but also healthy dishes.
What should be included in the
diet of a nursing mother?
The diet of a woman should consist of various dishes and a sufficient amount of liquid. The amount of breast milk depends on how much mom drinks, the quality - on the foods eaten. How much to drink per day, taking into account soup and liquid dishes? Each woman determines this for herself (by the volume of milk arrival). The use of food containing useful trace elements and vitamins will allow not only to provide strong immunity to the child, but also the mother herself to feel strong and energetic.
Postpartum nutrition for a nursing mother: basic principles
- The use of carbohydrates to provide the body with minerals and fiber. It is best to eat carbohydrates found in cereals, pasta, rice dishes, cereals.
- Protein foods are needed to replenish iron and zinc. These minerals are especially beneficial for the baby. Protein is found in abundance in meat and fish dishes, eggs, legumes, nuts, milk, sour cream, kefir.
- The use of "healthy fats", that is, those in which there is "healthy" cholesterol and no trans fats. For example, vegetable oil or olive oil.
- The daily inclusion in the diet of a nursing mother of a variety of vegetables and fruits. It is advisable to cook vegetables in a double boiler, eat fruits fresh.
Should dairy products be included in the diet?
If we talk about cow's milk, there is a lot of controversy among pediatricians. The baby may show an allergic reaction to cow protein. In this case, you should consult a doctor and pass the necessary tests. Whole milk is rich in calcium, vitamin D, helps strengthen bones. In the absence of contraindications, milk and dairy products must be included in the diet of a nursing mother.
Mobility of a woman in the lactation period
Breastfeeding, daily care for him, sleepless nights - all this requires a lot of physical strength. Immediately after giving birth, a woman can lose much weight. So that extra pounds do not return again, and there are more forces, it is recommended not only to revise the diet. A nursing mother also needs to do light aerobic exercises several times a week and walk as much as possible with the baby in the fresh air. Walking with a stroller for one to two hours will give additional energy.
When following a diet, it is important to consider that due to breastfeeding, a woman's body burns about 500 calories per day. That is why it is believed that
when breastfeeding a woman does not need to adhere to a strict diet.
Nutrition of a nursing mother in the first month: a sample menu
- Carbohydrate food: whole grain bread, dark rice, dried fruits.
- Protein food: lean poultry, a slice of fish, 10 grams of nuts, egg, beans, beans.
- Fruit and vegetable menu: a dish of stewed vegetables, fresh vegetables, any medium-sized fruit, berries.
- Dairy products: a slice of cheese, yogurt, a glass of milk.
- Fats: adding vegetable or butter to a dish.
The first months of a baby's life are a particularly difficult period for a nursing woman. It is advisable that close relatives take care of the cooking for her , at least initially.