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Proper nutrition of a nursing mother: the basics and subtleties. Video
Young mothers are very concerned about the issue of proper nutrition. Indeed, in maternity hospitals, the menu is rather meager, and at the window of the emergency room there is a whole list of prohibited foods. A nursing woman should carefully review her diet and make it not only healthy, but also as varied as possible.
Basic nutritional rules for nursing mothers
The nutrition of nursing women should be high in calories, since during the period of bearing a baby, the body carried a great load and distributed resources in favor of the child. After giving birth, a woman should take care of the restoration of the body. Calorie intake during breastfeeding should be 600-700 kcal more than before pregnancy. In any case, do not sit on strict diets in the hope of regaining their former shape. Over time, the extra centimeters will disappear, and a radical struggle with kilograms can seriously harm the baby.
A nursing mother’s diet should include five to six meals in medium portions. The menu should be varied and complete, otherwise the child may develop vitamin deficiency. The first four months, you should introduce new products gradually, carefully monitor the reaction of your baby. If suddenly the baby has colic in the abdomen, wait a little with the use of this product.
You can eat a little snack before feeding your baby, this will help to increase the amount of milk.
During the birth of a baby, women lose a lot of fluid. In order to make up for the loss, it is recommended to drink as much liquid as possible (about three liters of water), otherwise the body is threatened with dehydration. Milk production also depends on the amount of fluid you drink. If you drink a glass of water half an hour before feeding, then more breast milk will come.
Recommended foods for a nursing mother
The diet of nursing mothers must necessarily include boiled meat of low-fat varieties (veal, chicken, beef). Also, include protein-rich foods such as eggs, dairy, fish, and eggs on your menu. The fish should also be low-fat (cod, hake or pike-perch), boil it or steam it. Fish contains vitamin D, which is essential for a growing body. Fermented milk products contain a lot of calcium, and its lack can cause rickets in children.
The following fermented milk products are of great benefit for the baby and the nursing mother: cottage cheese, sour cream, kefir and fermented baked milk. They will make the intestines work much better, the child will not suffer from constipation. But remember that you need to know when to stop in everything. Kefir and milk should be consumed no more than 600 milliliters per day, otherwise the baby may face an allergic reaction. Include in the menu oatmeal, buckwheat and wheat porridge, which are rich in dietary fiber. Allowed to eat green apples without peel, bananas in small quantities, zucchini.
What foods should be discarded?
Breastfeeding mothers should understand that their nutrition largely determines the health and condition of the child. Therefore, you should know which foods can cause potential danger to your baby. Eliminate the following types from your diet: – pickles and marinades; – canned food; – red apples; – peanuts; – spices; – tropical fruits (pineapples, mango, avocado, peaches); – crayfish, crabs and shrimps; – strawberries; – chocolate ; – various carbonated drinks; – alcohol; – smoked products.
Garlic and onions can spoil the taste of milk, so you shouldn’t include them in your diet very often. Limit your intake of foods that can cause fermentation: sweets, grapes, and sugar
Plain purified water (bottled, spring or filter, tap water contains bacteria that can harm a baby) should be the main drink during lactation. Avoid soda drinks, as they will cause severe abdominal pain in your baby. Lemonades contain a large amount of preservatives and dyes that quickly pass into the mother’s breast milk.
Some breastfeeding women prefer natural juices. But you should know which of them are capable of causing an allergic reaction. It is allowed to drink in small quantities natural juices from a green apple (red apple is the strongest allergen). Refrain from consuming tomato, grape and citrus juice.
Dairy and fermented milk products should be on the menu of lactating women. Alcoholic drinks cause poisoning in the child. Alcohol penetrates into milk, causing mental and physical disabilities, as well as inhibition in the development of the child. Tea and coffee affect the nervous system, they are allowed to be consumed in small quantities and loosely brewed.
Proper nutrition for a nursing mother
If a nursing woman adheres to the correct diet, then weight loss, which was gained during pregnancy, will soon be noted. And this will in no way affect the ability to continue breastfeeding. You should also refrain from bad habits, for example, smoking tobacco by mom can significantly increase the child’s risk of asthma or pneumonia.