Power nursing mothers - an important diet

Power nursing mothers - an important diet
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nutrition nursing mother During the period of breastfeeding Breastfeeding: notes nutrition nursing mother is no less important than during pregnancy. What you eat affects both the quality of breast milk and the rate of recovery of the body after birth.

Although doctors usually recommend nursing mothers to add 500 calories to your calories before pregnancy, now experts are increasingly emphasize - what you eat is more important than the number of calories consumed. The nutritional value of the food that eats lactating women, is crucial. If merely increasing caloric diet by empty calories contained, for example, in a variety of sweet snacks Low calorie snacks and fast food, it is unlikely the child benefit. Some mothers feeding thus notice that the frequency of bowel movements in a child down - a sure sign that he is not getting enough nutrients.

What to eat during lactation

The basis of the diet of lactating mothers should be complex carbohydrates. They are found in broccoli, cauliflower Cauliflower: Queen vegetable table , Bell peppers, legumes, apples, plums, oranges, peaches, melons, as well as whole wheat bread and brown rice. These products are not only beneficial for the baby, but also to help a woman get rid of the extra kilos, recruited during pregnancy.

In addition, nursing women need to consume a sufficient amount of fat and protein. Try to eat fats three to five times a day; the fat source may be a vegetable oil or butter, or mayonnaise. Due to this the breast milk will provide the baby is not only a sufficient amount of vitamins and minerals, but it needs fats.

Diet nursing mother must also ensure that it is calcium, which is needed for milk production. By the way, to produce milk, it is not necessary to drink a lot of milk; You can eat any foods rich in calcium, such as yogurt, cheese, salmon, broccoli, sesame seeds, tofu and kale (a type of cabbage).

Nutritionists advise nursing mothers when planning daily diet to adhere to the following guidelines:

Protein foods - 3 servings daily;
Products containing calcium - 5 portions (one portion is longer than in the diet of pregnant women);
Foods rich in iron - at least one portion of the day;
Foods rich in vitamin C - 2 servings;
Green, yellow fruits and vegetables - three to four servings a day;
Whole grains and other foods that contain large amounts of complex carbohydrates - not less than three servings daily.

Recommended 4-5 times a week (but you can every day) eating oily fish such as salmon, mackerel, sardines - it contains substances necessary for normal brain development of the child.

Also, a nursing mother daily required to drink at least eight glasses of water and other liquids that do not contain large amounts of caffeine and sugar.

Do you need a nursing mother supplements?

If you stick to a healthy, balanced diet, neither you nor your child should not suffer from a deficit of any nutrients. If you continue taking prenatal vitamins - that doctors often recommend doing lactating women - lack of vitamins and minerals you will not exactly threatening. Sometimes, however, doctors advise breastfeeding women to visit with the children in the sun for at least half an hour a day to their body produces a sufficient amount of vitamin D, needed for calcium absorption. At the same time care must be taken if the child will be exposed to direct sunlight for 20-30 minutes a day, it can increase the risk of skin cancer in the future, so much of it should be a walk in the shade (such as under canopy stroller).

Do vegetarians in breast milk may contain too little vitamin B-12, which are the main source of animal products. If you are a vegetarian, ask your doctor what supplements you should take during breastfeeding.

What should not eat during lactation

Tough restrictions in terms of nutrition for breastfeeding mothers are almost nonexistent. However, it is recommended to limit the consumption of fast food and other foods containing trans fats, soft drinks and beverages containing caffeine (incidentally, one cup of coffee a day will not bring harm to the mother or child). If you have a food allergy, or it was someone from your close relatives, lactation should avoid common allergens. Talk to your doctor - it will help you adjust your diet.

With regard to alcoholic beverages, everything is very ambiguous. Everyone knows that alcohol during pregnancy is extremely harmful, but still failed to get a precise answer to the question whether it is harmful to nursing mothers. The results of the studies on this issue, show that alcohol consumption during lactation is associated with certain risks for the health of the child. However, many studies have been conducted, during which it was not possible to identify any risks associated with alcohol consumption during breastfeeding. It is not surprising that scientists' opinions on this point, however, most doctors say that breastfeeding women may from time to time to allow yourself a glass of wine, but the less she drinks, the better.