Diet for nursing mothers is a difficult task. After all, you need to eat so that the baby receives all the necessary substances, and the mother does not recover. How to achieve this?
Diet for nursing mothers is a difficult task. After all, you need to eat so that the baby gets all the necessary substances, and the mother does not get better. How to achieve this?
Calorie content of the diet
During the lactation period, it is strictly forbidden to even think about starving yourself with exhausting diets. But this does not mean that a nursing mother is obliged to eat what is called "for two". On the contrary, it would be useful for both the mother and the child to have a clear account of the calorie content and amount of food.
The caloric content of the daily ration of a nursing mother in the first half of the year should be 3200-3500 kcal. The diet must contain 100-120 grams of protein (of which 60% is animal), 110-120 grams of fat (of which 30% is vegetable), 400-450 g of carbohydrates. It is also important to take into account the amount of liquid in the diet of a nursing mother - approximately two liters.
During the period of breastfeeding, the mother should receive a large amount of trace elements and vitamins with food. Therefore, the daily diet of nursing mothers should include fruits, vegetables, seafood, nuts rich in fat-soluble vitamins. The special need for calcium, magnesium, phosphorus and iron should also be taken into account.
The best sources of calcium are milk and legumes. Phosphorus is found in egg yolks, fish, and meat. Magnesium is found in cereals, prunes, bread, legumes, and nuts. To compensate for the lack of iron, you need to eat rye bread, liver, beef tongue, apples.
In the second half of the year, the caloric content can be reduced, as complementary foods will appear in the child's diet.
The daily diet of a nursing mother should include fermented milk products and milk, as well as hard cheese.
Also, every day a woman should consume approximately 200 grams of lean meat or fish. At least 500 grams of vegetables and 300 grams of fruit. Bread - about 100 grams, cereals - 150-200 grams, butter - 50 grams, vegetable oil - 20-30 grams. It is better to use eggs during a diet for nursing mothers in limited quantities - no more than 2 per week.
Fractional nutrition is recommended for nursing mothers. Ideally, you should eat before each feeding of the child. This will avoid the so-called "stretching" of the stomach, and will also promote milk production. Most protein-rich foods should be eaten for breakfast and lunch, and for dinner it is better to eat vegetables, cereals and dairy products.
What products are contraindicated?
All doctors strongly recommend not to drink alcohol during breastfeeding , and also not to smoke, as the baby will be exposed to the toxic effects of these products. In addition, it is necessary to abandon possible allergens, such as chocolate, exotic fruits, citrus fruits, products containing dyes and preservatives. You should also not drink strong tea and coffee, so as not to expose the child's nervous system to unnecessary risk.
"The nutrients that enter the body of a nursing woman are transformed, and then enter the baby's body through milk. Therefore, the diet of a breastfeeding mother should contain a sufficient amount of proteins, fats, carbohydrates, vitamins and minerals. Their content in the diet of a nursing mother should be higher than in the diet of an ordinary woman. The health of her child will be determined by a woman's diet during breastfeeding. If the baby has any signs of allergy, then it is necessary to exclude this or that product from the mother's diet. Quite often, babies in the first months of life are allergic to cow's milk. You also need to pay attention to the presence of other allergenic foods in the woman's diet, such as strawberries, raspberries, shrimp, tropical fruits, and so on.says nutritionist Olena Gordeeva .
You should also not abuse garlic and onions (due to their sharp and specific smell, the baby may refuse to eat).
If a nursing mother is prone to allergic reactions or suffers from any gastrointestinal disease, it is worth keeping a food diary. In which to note the products used by the mother and to record any unwanted allergic reaction in the child. This is especially true for new products. New products should be introduced in small quantities, preferably one at a time. If within the next 3 days the baby does not have any rashes, it means that the child is responding normally to the introduction of a new product.
It should also be taken into account that increased thinking and nervousness of the mother can also become a no less harmful factor than "inappropriate" food.
To avoid unwanted weight gain during breastfeeding, nursing mothers should avoid fatty and fatty foods, canned mayonnaise and similar products. It is better to give preference to steamed, boiled and stewed dishes.
Crazy moms should get carbohydrates mainly from fruits, vegetables, berries, wholemeal bread, and cereal products. Easily digestible carbohydrates, such as honey, sugar, jam, confectionery, and sweet drinks should make up no more than 20% of the total amount of carbohydrates included in the daily diet.
THIS IS NOT THE END OF THE ARTICLE ▼