What to eat when breastfeeding
 What to eat when breastfeeding |
What to eat when breastfeeding
Many parents with the birth of a baby are wondering: what do you need to eat when breastfeeding so that the child becomes healthy and cheerful? After all, during breastfeeding, special requirements are imposed on products. The food should be dietary and be prepared quickly.
Unfortunately, the number of products is limited, so you need to somehow diversify the available assortment. But the breastfeeding diet should not only be harmless to the child, but also fortified, which causes a lot of trouble, because almost all vegetables and fruits are heat-treated. In order to better preserve the useful properties of products, it is a good idea to buy a pressure cooker in which the taste changes significantly.
Doctors usually advise breast-feeding women to consume more calories with food daily than before (by 300-500 cal.). For most, the optimal amount is 2000-2200 calories. Of course, the amount of calories needed may vary slightly based on the height and weight of a woman and amount to about 1800-2700 calories per day. This calculation is based on the amount of milk consumed by the child per day.
During this period, it is necessary to reduce the consumption of fatty foods and sweets, eat dairy products daily: yogurt, milk, cheese. Introduce vegetables, meat, fish, chicken, eggs, nuts into the diet. Fruits are also needed, and do not forget rice, cereals, bread.
What should I eat when breastfeeding, so that during pregnancy and lactation calcium is not washed out of the bones? This requires products containing calcium. The recommended dose per day for a nursing woman is 1600 mg. Calcium is found in ordinary white cabbage and in broccoli, sardines, oranges, almonds, cheese, tofu. But be careful with some products-they can cause allergies not only in a nursing mother, but also in a child. Therefore, after careful observation, it is necessary to exclude these products from the diet. But since you still can't do without calcium, you will have to buy a drug containing calcium. However, pay attention to the fact that calcium will be absorbed only together with vitamin D, magnesium and zinc. Therefore, when buying a drug, see if these elements are present in it.
With the daily use of fruits and vegetables, a woman's body will receive the necessary vitamins. It should be noted that vitamin D plays an important role for the development of the baby and its proper physical development, which is found a lot in fish, eggs, milk, cheese and butter. Therefore, during the feeding period, do not forget about these products.
As for the use of coffee, chocolate, cocoa, there was no negative effect on the child's body. Of course, if the mother limits the use of coffee to two cups a day and if the child does not show anxiety, he sleeps well.
Artificial sweeteners, such as aspartame, are not considered harmful to nursing women, although they do not benefit from them. But if the baby has such a disease as phenylketanuria, then the use of aspartame is contraindicated here, since aspartame itself contains phenlalanine, and an increase in its content in the child's body can provoke a delay in mental development.
Of particular importance is the drinking regime. A small child needs additional liquid, which the mother feeds should drink in the form of water, juice. Try to drink up to 8-10 glasses of liquid a day. Although this is not a problem during breastfeeding. Additionally, the liquid consumed is necessary for more frequent feeding of the baby.
Experts say that there are no food products about which it would be safe to say that these products are prohibited. All this is so individual that it would be right to consult a doctor.
And as for cooking, you should not eat fried food. For lovers of meat and cutlets, you can prepare a dish like this: chop off the pieces of pulp a little, add a little salt, pepper and wrap each piece separately in foil. Sprinkle with chopped garlic and onion on top, wrap. Cook for 45-50 minutes in the oven or steamer.
If you are tired of the usual products - pasta, rice, buckwheat, boiled potatoes, try combining buckwheat and rice in equal parts, washing it before cooking. Fry the finely chopped onion and carrot a little, putting it all in a saucepan and pouring water. You have no idea how delicious it is. It can also pleasantly surprise the taste of a mixture of finely chopped fruits. It is better to use meat of various types: lean pork, white poultry meat (it is better to boil or make meatballs), tongue. Low-fat varieties of fish (pike perch, cod, carp, hake, etc.) are also very useful; it is better to cook them. The amount of protein in the diet needs to be increased. Cottage cheese and cheese are suitable for this. Milk and dairy products should not be consumed raw, make them into cheesecakes, cottage cheese casserole, cook condensed milk without sugar. If cow's milk in the diet of a nursing woman can cause allergic reactions in a child, it is better to partially replace it with fermented milk products (kefir, fermented milk, yogurt, etc.), alternating milk and fermented milk products.
It is necessary that the diet of a nursing mother contains enough fiber, which stimulates intestinal peristalsis. To do this, the daily diet should include a large amount (about 400 g) of fresh or boiled vegetables (carrots, zucchini, beets, pumpkin, etc.), at least 300 g of fruits, berries (apples, cherries, pears, plums, currants, gooseberries), juices, preferably with pulp. At the same time, you do not need to eat tropical fruits (except bananas) and orange and red fruits. Wheat, buckwheat and oatmeal are rich in fiber (porridge should be alternated), black bread and especially dried fruits (prunes, dried apricots).