Life after birth: the diet of a nursing mother

The quality of breast milk directly depends on what the young mother eats. Therefore, women should be very serious about their diet, preferring not only a variety and nutritious, but also healthy dishes.

What should be included in the diet of a nursing mother?

A woman's diet should consist of a variety of dishes and a sufficient amount of liquid. The amount of breast milk depends on how much the mother drinks, the quality - from the foods eaten. How much to drink per day, including soup and liquid dishes? Each woman determines this for herself (by the volume of milk arrivals). The use of food containing useful micronutrients and vitamins will allow not only to provide strong immunity to the child, but also the mother herself to feel strong and energetic.

Feeding a nursing mother after giving birth: basic principles

• The use of carbohydrates to provide the body with minerals and fiber. It is best to eat carbohydrates contained in cereals, pasta, rice dishes, porridges.
• Protein food is necessary for replenishment of iron and zinc reserves. Especially these minerals are useful for the baby. The protein is abundant in meat and fish dishes, eggs, legumes, nuts, milk, sour cream, kefir.
• The use of "healthy fats", that is, those in which "healthy" cholesterol is present and there are no trans fats. For example, vegetable oil or olive oil.
• Daily inclusion in the diet of a nursing mother of a variety of vegetables and fruits. It is desirable to cook vegetables in a double boiler, and eat fresh fruits.

Do I need to include dairy products in the diet?

If we talk about cow's milk, then there are many disputes among pediatricians. The baby may have an allergic reaction to the cow's protein. In this case, you should consult your doctor and take 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 the 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 birth, a woman can lose a lot of weight. To the extra pounds are not returned again, and the strength is more, it is recommended not only to revise the diet. Nursing mothers also need several times a week to engage in light aerobic exercise and as much as possible to walk with the baby in the fresh air. Fast walking with a stroller for one or two hours will give extra energy. When dieting is important, it is important to consider that thanks to breastfeeding, the woman's body burns about 500 calories a day. That is why it is believed that when breastfeeding a woman does not necessarily adhere to a strict diet.

Nursing mother's nutrition in the first month: approximate menu

• Carbohydrate food: coarse bread, dark-colored rice, dried fruits.
• Protein food: lean poultry meat, slice of fish, 10 grams of nuts, egg, beans, kidney 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 the dish.

The first months of a baby's life are a particularly difficult period for a nursing woman. It is desirable that cooking for her took on close relatives, at least at first.