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Eating for two: the diet of a nursing mother
The diet of a nursing mother requires a special approach and thoughtfulness no less than during pregnancy. After all, the quality of breast milk for a newborn baby depends on it. And there is nothing more important than his health and harmonious development in the world.
Equalization for vitamins
The correct diet of a nursing mother should be full of vital elements of nutrition. The main focus is on growth vitamin D and calcium, which is essential for bones and muscles. Moreover, in this combination, they are absorbed much better. Both are found in dairy products, sea fish, and eggs. To enhance the benefits, combine these foods with spinach, lettuce, broccoli, bran, and sprouted wheat.
All-powerful protein
Of course, it is included in the diet of a nursing mother and protein is the main building material for organs and tissues. But be careful! Cow’s milk protein provokes digestive disorders in babies. In this sense, fermented milk foods for nursing mothers are much healthier and safer. Whisk 250 ml of kefir, 100 g of hercules and a banana with a blender — you will get a great nutritious smoothie for breakfast. By the way, kefir can be replaced with yogurt, and banana-with a pear.
Meals by the hour
A valuable piece of advice to a breastfeeding mother — the food should be fractional and high in calories. The energy value of the daily diet should be 500-600 kcal higher than the usual diet. With proper nutrition, a nursing mother is allowed light snacks in the form of boiled eggs, low-fat cottage cheese, rye toast or a sour-milk cocktail with fruit. Before breastfeeding, it is advisable to eat or drink a cup of sweet weak tea.
Health in a glass
Quality water in the diet of a nursing mother is just as important as food. In addition to regular water, you can drink mineral water without gas, compotes from dried fruits and the same weak black tea. Natural juices are best made from yellow apples. It is believed that green tea has a beneficial effect on lactation. But since it contains caffeine, you should not get carried away with it, like coffee. But sweet soda will do nothing but harm.
Vegetable joys
In the diet of a breast-feeding mother, seasonal vegetables must be present. Fiber, an abundance of vitamins and minerals-exactly what a mother and her baby need. So stock up on salad recipes for nursing moms. Cut the young zucchini into strips, mix it with 100 g of cottage cheese and 100 g of lettuce (cut or torn by hand). Season the salad with olive oil and lemon juice to taste, sprinkle with finely grated cheese.
Casting for fruit
Without fruit, the food and menu of a nursing mother can not be imagined. But keep in mind, many of them contain allergens. These are primarily citrus fruits, apricots, melons and strawberries. Any tropical fruit, such as kiwi, pineapple and mango, is banned. An allergic reaction is often caused by red fruits. The grapes will also bring discomfort to the crumbs. What can a nursing mother do? Recipes with apples, pears, plums and bananas include in the diet without fear.
Porridge — our strength
Cereals and recipes with them for a nursing mother are the basis of a healthy diet. Except in cases where the baby is intolerant of gluten contained in cereals. Pour 250 g of buckwheat 500 ml of water for 40 minutes. Add the butter, put the grits in the microwave at full power for 15 minutes. Reduce the power to medium and cook the porridge for another 10 minutes. Add it with a boiled egg and herbs — it will be much healthier and tastier.
Forever with meat
Food and recipes of a nursing mother in the first month should include turkey or chicken without skin. It is best to prepare light soups from them. Fill 1 chicken breast and 2 shins with water, cook, removing the foam. We put the fried onions, carrots and celery in a saucepan. After 15 minutes, pour out to them ½ zucchini cubes and 150 g of lentils. Bring the soup to readiness, put salt and spices to taste, sprinkle with herbs. For this recipe, in the menu of a nursing mother, instead of lentils, you can take vermicelli.
Fish Kingdom
The diet of a nursing mother for months, the menu for which is easy to find on the Internet, can not do without fish dishes. You can start with cutlets made from low-fat varieties of fish: hake, cod or walleye. We pass through a meat grinder 1 kg of fish fillet and mix it with 3 potatoes, 2 onions and 1 carrot, grated on a grater. Beat in 2 eggs with a pinch of salt and pepper, make cutlets, roll in bread crumbs and bake in the oven for 40 minutes at 180 °C.
Blacklist
What kind of food for nursing mothers can harm the baby? Any products containing artificial additives. As well as semi-finished products, canned food, smoked meats and homemade pickles. You will have to part with seafood, nuts, hot spices and fatty sauces. Chocolate, sweets, yeast pastries and confectionery are strictly prohibited. If you doubt the safety of a particular product, look at the nutrition table of a nursing mother.
In any case, when drawing up the diet and menu of a nursing mother, a doctor’s consultation will not be superfluous. Individual characteristics of the body in this case play an important role. Good health and happy discoveries to you and your baby!