Baby feeding mother diet

Maternal Diet | Breastfeeding | CDC

Diet considerations for breastfeeding mothers.

Do mothers need more calories while breastfeeding?
Should mothers take a multivitamin while breastfeeding?
Are there any nutrients that mothers should increase while breastfeeding?
Are there any foods that mothers should avoid or limit while breastfeeding?
Are there any special diet recommendations for mothers who eat a vegan or vegetarian diet while breastfeeding?

Do mothers need more calories while breastfeeding?

Yes. Breastfeeding mothers generally need more calories to meet their nutritional needs while breastfeeding. An additional 330 to 400 kilocalories (kcal) per day is recommended for well-nourished breastfeeding mothers, compared with the amount they were consuming before pregnancy (approximately 2,000 to 2,800 kcal per day for breastfeeding women verses 1,600 to 2,400 kcal per day for moderately active, non-pregnant women who are not breastfeeding). The number of additional calories needed for an individual breastfeeding woman is also affected by her age, body mass index, activity level, and extent of breastfeeding (exclusively breastfeeding verses breastfeeding and formula feeding). The Dietary Reference Intake (DRI) Calculator for Healthcare Professionalsexternal icon can be used to estimate calorie needs based on sex, age, height, weight, activity level, and pregnancy and lactation status.

Refer to guidance from the US Department of Agriculture (USDA) and Health and Human Services (HHS) for more information on vitamins, minerals, and calories needed while breastfeeding in the Dietary Guidelines for Americans. pdf icon[PDF-30.6MB]external icon

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Should mothers take a multivitamin while breastfeeding?

Maybe. Continued use of a prenatal vitamin postpartum may exceed the iron and folic acid needs of a breastfeeding mother. However, some people, such as those with vegetarian and vegan diets, may not get adequate nutrients through their diet alone and may be at greater risk for nutritional deficiencies. In addition, the recommended dietary allowances (RDAs) (the average amount of a vitamin or mineral that meets the daily nutrient needs of nearly all healthy people) for some nutrients (such as iodine and choline) increase while breastfeeding; therefore, it is possible that diet alone may not be sufficient to ensure adequate nutrition for women who are breastfeeding. In these cases, breastfeeding mothers may benefit from taking a multivitamin supplement. Health care providers should work with lactating women to determine appropriate dietary supplements during lactation.

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Are there any nutrients that mothers should increase while breastfeeding?

Yes. A mother’s need for iodine and choline increases during lactation. The Dietary Guidelines for Americans recommend lactating parents consume 290 mcg of iodine and 550mg of choline daily throughout the first year postpartum. Iodine can be found in dairy products, eggs, seafood, or in iodized table salt. Choline can be found in dairy and protein food groups, such as eggs, meats, some seafood, beans, peas, and lentils. Health care providers should work with lactating mothers to determine if they need an iodine or choline supplement to achieve adequate intake.

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Are there any foods that mothers should avoid or limit while breastfeeding?

Generally, women do not need to limit or avoid specific foods while breastfeeding. Mothers should be encouraged to eat a healthy and diverse dietexternal icon. However, certain types of seafood should be consumed in a limited amount and some mothers may wish to restrict caffeine while breastfeeding.

Seafood:

Although fish remains an excellent source of protein and contains essential vitamins and minerals for breastfeeding women, some care must be taken in deciding on the amount and types of seafood to consume. Most fish contain some amount of mercury, which accumulates in fish flesh and can pass from mother to infant through breast milk. This can have adverse effects on the brain and nervous system of the breastfed infant.

Breastfeeding women (as well as pregnant women, women of childbearing age) should follow the US Food and Drug Administration’s (FDA) and the Environmental Protection Agency’s (EPA) adviceexternal icon about eating fish:

Eat a variety of fish.
If you eat fish caught by family or friends, check for fish advisoriesexternal icon. If there is no advisory, eat only one serving and no other fish that week.
Try to avoid eating the “Choices to Avoid” fish or feeding them to children. It is best to eat a variety of fish from the “Best Choices” and “Good Choices” categories on this chart.external icon

For adults:

1 serving = 4 ounces of fish, measured before cooking. Eat 2 to 3 servings (between 8 and 12 ounces) of fish a week from the “Best Choices” list OR 1 serving (4 ounces) from the “Good Choices” list on this chartexternal icon.

Mercury can be harmful to the brain and nervous system of any person exposed to too much of it over time. Thus, lower mercury fish are a good choice for everyone. Learn more about mercury exposure and breastfeeding.

Caffeine:

Caffeine passes from the mother to infant in small amounts through breast milk, but usually does not adversely affect the infant when the mother consumes low to moderate amounts (about 300 milligrams or less per day, which is about 2 to 3 cups of coffee). Irritability, poor sleeping patterns, fussiness, and jitteriness have been reported in infants of mothers with very high intakes of caffeine, about 10 cups of coffee or more per day.

If an infant appears to be more fussy or irritable after the mother consumes high amounts of caffeine, she should consider decreasing her intake. Preterm and younger newborn infants break down caffeine more slowly, so mothers of these infants might consider consuming even less caffeine.

Common dietary sources of caffeine include the following:

Coffee.
Sodas.
Energy drinks.
Tea.
Chocolate.

Search “caffeine” in LactMedexternal icon for more information on caffeine consumption and breastfeeding.

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Are there any special diet recommendations for mothers who eat a vegan or vegetarian diet while breastfeeding?

Yes. Breastfed infants of women who do not consume any animal products may have very limited amounts of vitamin B12 in their bodies. These low amounts of vitamin B12 can put their infants at risk of vitamin B12 deficiency, which can result in neurological damage. Iron may also be of concern as plant source foods only contain non-heme iron, which is less bioavailable than heme iron. The American Dietetic Association recommends vitamin B12 supplementation during pregnancy and while breastfeeding for mothers who eat vegan or vegetarian diets. Health care providers should work with lactating individuals eating a vegetarian or vegan diet to determine if they also need supplementation of iron and other nutrients such as choline, zinc, iodine, or omega-3 fats (EPA/DHA).

Visit the National Institutes of Health Office of Dietary Supplementsexternal icon for more information on vitamin B12.

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Policy Statement: Breastfeeding and the Use of Human Milkexternal icon—American Academy of Pediatrics
LactMedexternal icon, search “caffeine”—U.S. National Library of Medicine
The Transfer of Drugs and Therapeutics into Human Breast Milk: An Update on Selected Topicsexternal icon—American Academy of Pediatrics Committee on Drugs
Advice about Eating Fishexternal icon—U.S. Food and Drug Administration and Environmental Protection Agency

5 Breastfeeding Diet Myths | Johns Hopkins Medicine

Myth #1: Focusing on certain foods will increase your milk supply

One of the top concerns for breastfeeding moms is making enough milk to meet their baby’s needs. Some women add so-called “breastfeeding foods” to their diets specifically to boost their milk production, including:

Oatmeal
Barley
Brewer’s yeast
Ginger
Basil
Banana
Pumpkin

But there’s no proof that these actually work. Many of the foods that people say will increase milk supply have been used for centuries in various cultures and are very nutritious. It certainly doesn’t hurt to include these foods in your diet, but you may not see significant changes in your supply.

From a nutritional standpoint, it’s important to make sure you’re eating enough food. In general, nursing mothers should consume a minimum of 1,800 calories per day. But caloric needs vary depending on activity level and body size, so ask your doctor or dietitian what’s appropriate for you.

Breastfeeding women also lose an average of 25 ounces of fluid a day through their milk. You don’t need to track the ounces of fluid you consume, but be sure to drink whenever you’re thirsty, preferably water, and watch for signs of dehydration, such as:

Dark yellow urine
Infrequent urination
Dry mouth

It’s important to stay hydrated and eat a nutrient-dense diet similar to what you ate during pregnancy. You need enough vitamins and minerals to support two people. Also, try to get as much rest as possible and take care of yourself so both you and your baby get what you need to stay healthy.

In general, the best way to increase your milk supply is to breastfeed or pump frequently. If you’re concerned about your milk supply, a lactation specialist, your child’s pediatrician or your doctor can help you get to the root of the problem. They can assess:

If you are actually making sufficient milk.
If the baby is transferring milk properly.

If there are any underlying medical conditions that need to be addressed.

Myth #2: You have to avoid certain foods so your baby doesn’t get gassy

When a breastfed baby fusses for seemingly no reason, it’s often attributed to gas caused by something the mom ate. But this isn’t true in most cases. For a majority of people, what you eat is not going to make your baby feel bad.

However, your breast milk does change flavor depending on what you consume. Breast milk flavors accustom your child to the types of foods your family eats. Your baby may be a bit reluctant to try different flavored breast milk, especially if it’s garlicy or spicy, but the flavor won’t hurt them.

It’s a different story for babies who have a food allergy or sensitivity, most commonly a reaction to dairy in the mother’s diet. Only about 3% of exclusively breastfed babies have this problem.

Signs that your child may have a serious problem include:

Blood or mucus in poop
Vomiting
Diarrhea
Wheezing or difficulty breathing
Skin rash, eczema or hives
Severe fussiness
Indications of abdominal pain like a tight, swollen belly

If you’re concerned your baby is having an allergic reaction, immediately contact your pediatrician. But if you’re simply noting that your child doesn’t feed as well or consistently seems more fussy or gassy after you eat certain foods, consider avoiding those items for a few days to see if it helps.

Myth #3: Breastfeeding will make you lose weight

One of the biggest misconceptions about breastfeeding is that it’s going to make the weight you gained during pregnancy just fall off without any effort. But that’s not everyone’s experience. Many people find that they hold on to a little bit of weight while they’re nursing. Breastfeeding moms often feel very hungry and may eat more.

Trying to lose weight too soon after childbirth can also jeopardize your milk production. Wait at least two months for your milk supply to be firmly established before actively trying to lose weight. Aim for gradual weight loss — no more than 4–5 pounds a month — because drastically cutting calories or rapidly losing weight can impact your milk supply.

The best breastfeeding diet? Focus on balanced meals packed with nutrient-rich foods and reasonable portions. Eat in a way that makes you feel energized and helps you gradually lose weight. It pays to remember that it took nine months to gain the weight, so it’ll take time to get back to your pre-pregnancy weight.

What Really Helps You Bounce Back After Pregnancy

Motherhood changes you inside and out. These changes are evidence of the work your body has done. As you adjust to your new life with baby, it’s important to remember that your mind and emotions are also changing, so be sure to give yourself the support you need.

Myth #4: Caffeine while breastfeeding is a no-no

Women who enjoy a cup of coffee (and the energy boost it provides) can rejoice: Caffeine isn’t off-limits while breastfeeding. Research has found that only about 1% of the caffeine you drink ends up in breast milk.

If you want caffeine, you can drink up to 200 milligrams per day (about two 8-ounce cups of coffee) without any worries. Just be sure to consider all sources of caffeine in your total limit for the day, including:

Coffee and tea
Caffeinated soda
Chocolate and cocoa powder
Some pain relievers

Also, experts note that younger babies are more sensitive to caffeine in breast milk. If you’re consuming caffeine and notice your newborn having difficulty sleeping after breastfeeding, you may want to scale back your caffeine intake.

Myth #5: Alcohol and breastfeeding don’t mix

Alcohol does pass through breast milk to your baby. So, it’s certainly true that you don’t want to nurse your baby while drinking alcohol or shortly thereafter. But you can have an occasional drink as long as you take some precautions.

To be safe, you should wait two hours after having a drink to feed your baby. (One standard drink is 12 ounces of regular beer, 5 ounces of wine or 1½ ounces of liquor.) Alcohol enters breastmilk and then the level decreases over time, similar to the way it gradually leaves your blood. If your breasts get uncomfortably full before enough time passes, you can pump the alcohol-laced breast milk and dump it.

The other thing breastfeeding moms should know is that alcohol may inhibit your milk flow (let-down) and reduce the amount of milk babies get, and even reduce your milk supply if consumed daily.

Knowing the truth about what can impact your health and your baby’s is essential for feeling relaxed and happy while breastfeeding. And since breast milk naturally adjusts to give your child the right amount of protein, carbohydrates and fat needed for growth, you can feel good knowing your baby is getting the ultimate superfood.

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What to eat while breastfeeding | Breastfeeding Diet

You know that breast milk is the best food for your baby. What about your own nutrition while breastfeeding? We asked the nutritionist a few questions about the nutrition of a nursing mother.

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Priya Tew, UK-based registered dietitian :
Priya is a nutritionist, M. D., multi-award winning member of the British Dietetic Association and the Health Professions Council. She has three children, and she breastfed each of them for up to 18 months.

During breastfeeding, there is no need to follow a special diet, the main thing is that your diet is balanced. It should include plenty of fruits and vegetables, whole grains such as oats, brown rice, various cereals, and breads labeled "whole grain", "wholemeal" or "wholemeal". These foods, along with potatoes, pasta, and couscous, are high in starch, an important source of energy.

In addition, you need lean proteins found in chicken, eggs, legumes, lentils, fish, and lean beef, as well as healthy fats found in olive oil, nuts, seeds, avocados, and fatty fish such as salmon and mackerel. Oily fish is very good for your health and development of your baby, but you should not eat more than two servings per week (about 140 g), as it may contain harmful impurities. ¹

Should I take vitamins while breastfeeding?

The most important is vitamin D. It is essential for healthy bones, you and your baby. We get most of this vitamin from the sun. If you live in a region with insufficient solar activity, especially in winter, your body may lack it. In this case, the doctor may advise taking vitamin D supplements. ²

You also need to get enough calcium, as it is excreted from the body during breastfeeding. ³ Try to eat four servings of foods rich in this mineral a day. These can be dairy products such as milk, yogurt, and cheese, or non-dairy products such as nuts, tofu, sesame seeds, and leafy vegetables. One serving may consist of, for example, half a cup of green vegetables or a small piece of cheese (50 g).

What foods should I avoid while breastfeeding?

The good news is that you can eat almost anything while breastfeeding. Only the consumption of oily fish should be limited. In small quantities, even caffeine is acceptable - more on this below.

If you are not allergic to peanuts, there is no reason to deny yourself products that contain peanuts. Recent studies show that if you eat peanuts while breastfeeding and gradually introduce them into your baby's diet during the first year, your baby will be less likely to become allergic to them in the future. ⁴

Are extra calories needed while breastfeeding?

Breastfeeding mothers need about 500 more calories per day. ⁵ But every mother is unique and your energy needs will change throughout your breastfeeding period. The number of calories you need depends on your baby's age, appetite, height, and weight, as well as your body mass index (BMI), your activity, and factors such as whether you are exclusively breastfeeding or not, and whether you are breastfeeding twins or multiple babies.

Can I go on a diet while breastfeeding?

Trying to lose weight while breastfeeding is not a good idea because you need to get enough nutrients for you and your baby. The fat accumulated during pregnancy is used to produce milk, so breastfeeding in itself will help you shed those extra pounds.

If your weight changes by more than 1 kg per week, check if you are eating a healthy and balanced diet and adjust if necessary. You can also ask your doctor for advice.

How can I find time to prepare healthy meals?

Having devoted yourself to feeding a child, you can forget about your own nutrition. However, it is important to ensure that your diet does not consist only of sweets and cookies. Of course, sweet snacks are easy and quick, but they do not bring any benefit to your body.

Opt for quick yet nutritious meals like scrambled eggs with spinach or fried chicken with brown rice. Oatmeal is great for breakfast, as it provides a slow release of energy from grains and soluble dietary fiber, which is what you need to restore strength in the morning after a night of breastfeeding.

Store pre-cut fruits and vegetables in the refrigerator for light snacks, or carry unsalted nuts in your bag. It's much easier than peeling tangerines with one hand while holding a baby with the other.

Should I drink more water while breastfeeding?

Breastfeeding can make you thirsty, so it's important to drink enough water. A person needs six to eight glasses of fluid a day, and even more if breastfeeding. ⁶ Make it a habit to drink a glass of water, milk or fruit juice without sugar every time you feed your baby.

I love coffee. Do I need to quit caffeine?

Coffee, like everything you eat or drink, passes into your breast milk, so it is advisable to limit your intake while breastfeeding. Legal coffee limits vary by country, but the average recommendation is not to exceed 200-300 mg of caffeine per day (300 mg is equivalent to two cups of filtered coffee or four cups of tea). Talk to your doctor about the acceptable amount of coffee consumption for you. Also, don't forget that caffeine is found in cola and energy drinks, and a small bar of dark chocolate can contain up to 50 mg. ⁷

If I eat a varied diet, will my baby be less picky?

Breast milk has the flavor of everything you eat. ⁸ Therefore, if you eat a variety of foods during breastfeeding, giving your baby different tastes to try, he may like them in the future.

If you like spicy and spicy foods, there is no reason to refuse them while breastfeeding. When my first child was born, I ate a lot of spicy food. When my daughter was two years old, we went to Sri Lanka, coincidence or not, but she ate absolutely everything.

Can something in my diet not be suitable for a child?

At an early age, babies often suffer from colic or are picky eaters, so mothers naturally wonder if their diet is causing this. Most likely no. Studies show that the proportion of children who are allergic to any component of breast milk is only slightly more than 1%. ⁹ Cow's milk, eggs, corn, and soy proteins in moms' diets are much more likely to cause allergic reactions than spicy foods, hot sauces, or cruciferous vegetables, which moms usually worry about.

If your baby is allergic to substances in your milk, it can cause profuse vomiting, rash, bloody stools, or prolonged constipation. If your baby has an intolerance to any food, you will notice symptoms such as moodiness and crying after feeding, burping, diarrhea, or the baby will press his knees to his chest. Contact your doctor if something is bothering you. He may suggest eliminating certain foods for a couple of weeks, and then see if the child's behavior changes after eating them again.

You can also keep a food diary: write down everything you eat and drink, as well as your child's symptoms, and you may notice some patterns. However, before cutting out any foods, such as dairy, always check with your doctor, as it's important to know that you're getting the nutrients you need from other sources. Depending on where you live, you will be referred to a nutritionist or other specialist.

Does a vegetarian diet affect breast milk?

If you are getting enough calories and all the nutrients your body needs (carbohydrates, proteins, fats, vitamins and minerals), then you have nothing to worry about. A vegetarian or vegan diet requires plenty of vitamin B12, vitamin D, calcium, and omega-3 fatty acids while breastfeeding, so opt for foods and supplements that provide you with these essential nutrients.

If you are on a vegetarian, vegan, macrobiotic, or other special diet, you may need additional medical advice to make sure you are getting all the nutrients your baby needs.

Literature

1 National Health Service (NHS) [Internet]. Burnley, UK: Department of Health; 2018. Should pregnant and breastfeeding women avoid some types of fish?; 2015 Jul 06 [cited 2018 Apr 12]; Available from: https://www.nhs.uk/chq/Pages/should-pregnant-and-breastfeeding-women-avoid-some-types-of-fish.aspx - National Health Service (NHS) [Internet]. Burnley, UK: Department of Health; 2018. "Should a pregnant and lactating woman refrain from eating certain types of fish?"; July 6, 2015 [cited April 12, 2018]; See article on site https://www.nhs.uk/chq/Pages/should-pregnant-and-breastfeeding-women-avoid-some-types-of-fish. aspx

2 Oberhelman SS et al. Maternal vitamin D supplementation to improve the vitamin D status of breast-fed infants: a randomized controlled trial. Mayo Clin Proc. 2013;88(12):1378–1387. - Oberhelman S.S. et al., Introduction of Vitamin D to the Diet of Nursing Mothers to Increase Vitamin D in children: a randomized controlled trial. Mayo Klin Prok. 2013;88(12):1378–1387. : effects on the mother and the fetus. Am J Obstet Gynecol. 2006;194(4):937-945. - Thomas M., Weisman S. M., "Calcium supplementation during pregnancy and lactation: effects on the mother and on the fetus". Am J Obstet Ginekol (American Journal of Obstetrics and Gynecology). 2006;194(4):937-945.

4 Pitt et al Reduced risk of peanut sensitization following exposure through breast-feeding and early peanut introduction. J Allergy Clinic Immunol. 2018;141(2):620-625. e 1 - Pitt et al., "Reducing the Risk of Peanut Allergy by Introducing Peanuts into the Breastfeeding Mother's Diet and as a Baby's First Food." G Allergy Clean Immunol. 2018;141(2):620-625.e1

5 Dewey KG. Energy and protein requirements during lactation. Annu Rev Nutr. 1997 Jul;17(1):19-36. - Dewey K. J., "Energy and Protein Requirements During Lactation". Anna Rev Nutr . 1997 Jul;17(1):19-36.

6 Food Standards Agency (FSA) [Internet]. London, UK: Crown copyright 2002. Eating for breastfeeding; [cited 2018 Apr 13]; Available from: https://www.food.gov.uk - Food Standards Agency (FSA) [Internet]. London, UK: State Copyright 2002. "Eat to feed" [cited April 13, 2018]. See article on https://www.food.gov.uk

7 National Health Service (NHS) [Internet]. Burnley, UK: Department of Health; 2018. Breastfeeding and diet; 2016 Jan 29 [cited 2018 Apr 12]; Available from: https://www.nhs.uk/conditions/pregnancy-and-baby/breastfeeding-diet - National Health Service (NHS) [Internet]. Burnley, UK: Department of Health 2018. Breastfeeding and Diet; 29 January 2016 [cited 12 April 2018] See article at https://www.nhs.uk/conditions/pregnancy -and-baby/breastfeeding-diet

8 Mennella JA et al. A. et al., Prenatal and postnatal recognition of odors in children. Pediatrix (Pediatrics). 2001;107(6):e88.

9 Academy of Breastfeeding Medicine. ABM clinical protocol# 24: allergic proctocolitis in the exclusively breastfed infant. Breastfeed Med . 2011;6(6). - Academy of Breastfeeding Medicine. "AVM Clinical Protocol #24: Allergic Proctocolitis in an Exclusively Breastfed Child". Brestfeed Med (Breastfeeding Medicine). 2011;6(6).

Diet of a nursing mother: what, when and how much to eat during breastfeeding

Contents of the article

What can a nursing mother eat: diet when breastfeeding a newborn Is it necessary to follow a diet with HB? The menu of a nursing mother, depending on the age of the baby.

The period of breastfeeding is a time only for mother and baby, one of the most important periods in life, a time of vivid emotions and first love. After all, right now a strong bond is being established between mother and baby. Nothing should interfere with their unity. Nature has taken care of everything - the composition of mother's milk is ideal for the baby.

With the advent of a baby, many changes take place in a woman's body: what can a nursing mother of a newborn eat to stay strong and in good shape?

Diet of a nursing mother: what, when and how much to eat during breastfeeding

There are a lot of legends and myths about breastfeeding nutrition: should I eat more? Should I drink a lot of tea with milk and exclude red apples?

All these products can be eaten after childbirth by a nursing mother, she does not need to follow a special diet that differs from the principles of a healthy diet. Studies show that the amount of food does not affect the amount of milk and its composition - you do not need to eat a lot of fatty foods to make milk fat, and mint tea will not stop lactation.

It must be remembered that any diet presupposes the restriction of some foods in favor of others, and as a result of a balanced diet it will not work, the mother will get a bad mood and a deficiency of important trace elements.

In order to avoid distortions in the diet, it is necessary to adhere to several rules:

● Eating should be regular and sufficient

● Food should be varied and tasty

● Food should be safe

● It is important to drink enough liquid

How much and what should a breastfeeding mother eat?

A nursing mother's diet should include plenty of vegetables, whole grains, meat, fish and dairy products.

To make menu planning easier, imagine a plate, divide it into three parts. Half of the plate will be occupied by fresh or cooked vegetables and fruits, a third will be given to foods high in carbohydrates - cereals, pasta, whole grain bread, various types of cereals, the rest of the plate will be vegetable and animal proteins - meat, fish, legumes, dairy products and a little unsaturated fats.

The nutritional value of the diet can be increased by 300-600 calories, the need for additional calories will be determined by the weight of the mother after the birth of the child - if there is a deficiency in body weight, then the diet will be more nutritious.

The process of lactation is quite energy-intensive and to avoid bouts of "brutal" hunger, you can add a variety of snacks to your usual meals. What is impossible for a nursing mother is to starve.

What foods can be eaten with breastfeeding

Nutrition with breastfeeding should be varied, include a large number of dishes from fresh and cooked vegetables and fruits.

Preference should be given to seasonal vegetables and fruits, in the summer-spring period there are strawberries, raspberries, corn, cucumbers, tomatoes, bell peppers, salads with a lot of greens, peaches, apricots.

In autumn and winter - give preference to gourds - eat pumpkins, watermelons, melons, broccoli, Brussels sprouts. In winter, the choice of fresh vegetables in the store is not very large, so you can add frozen purchased products or homemade preparations to the menu, do not forget about cabbage, pumpkin, persimmon and tangerines.

It is worth giving preference to lean meat 2-3 times a week - it can be chicken, turkey, rabbit, quail, lean pork and beef, 2-3 times a week it is recommended to eat sea fish - cod, halibut, salmon fish, seafood , do not forget about vegetable proteins - for example, about chickpeas, beans, lentils and nuts. From dairy products, it is better to choose low-fat products, yogurt, kefir, low-fat cottage cheese.

Preference should be given to products with a low degree of processing - whole grain cereals, long-cooked flakes, whole grain bread. Do not forget about healthy unsaturated fats: unsalted nuts, seeds, avocados, unrefined oils.

Which foods are not recommended for breastfeeding

Common sense should be used in this matter. From the mother's diet during breastfeeding, it is worth excluding alcohol, limiting the use of fast food, very fatty or overcooked foods, or too salty.

What is wrong with breastfeeding is putting your health at risk - do not eat stale foods or foods that you are not sure about.

Is it necessary to follow a diet

Should a breastfeeding mother keep a diet? Of course yes! Diet called "healthy and varied diet."

And along with her, this diet should be followed by all the other members of her family, because a balanced diet is the key to strong immunity, strength and good mood.

Is it necessary to exclude from the diet of a nursing woman such foods as: spices, peanuts, chocolate, oranges, peas, apples of all colors, fish, seafood? The unequivocal answer is no! All these products do not need to be excluded, as they are safe for your baby. Foods with intense flavors such as garlic, spices, and fish can affect the taste of breast milk, but this is a plus, not a minus, because it will allow the baby to experience a variety of tastes.

5 main nutritional principles for breastfeeding mothers

2. Eat delicious food and have fun. A child needs a healthy and happy mother. Are you used to adding spices to your food? Breastfeeding is not a reason to give up fragrant spices and switch to an unleavened table.

5. Be prudent and moderate. The first months of a baby's life are not the best time for experiments. Put aside plans to try exotic dishes and try not to eat too much of any product.

Peculiarities of feeding a nursing mother

What can a nursing mother eat after childbirth? It is important to eat regularly and not skip meals, this will avoid overeating and feeling too hungry. Do not eat too much sweets, you should try to eat varied.

The main challenge that mothers face after giving birth is the lack of time to, firstly, prepare their own food, and, secondly, the lack of time to eat it all.

Weekly Diet Menu for Breastfeeding Moms

We have prepared a sample diet for you that meets all the needs of mom and baby in minerals, vitamins and nutrients, and includes only those foods that can be eaten while breastfeeding.

Breakfast:

● Omelette with vegetables and whole grain toast.

● Roasted turkey and vegetable sandwich on whole grain bread.

Lunch:

● Vegetable soup or lentil soup.

● Fish or meat cooked in a suitable oven, garnished with potatoes, whole grain pasta and vegetables.

Dinner:

● Pasta with vegetables.

● Rice or couscous with vegetables.

● Vegetable stew with potatoes.

Very often mothers during the period of breastfeeding are attacked by brutal hunger, therefore, we advise you to prepare in advance various options for snacks for a snack.

We have prepared a list of options that you can eat after giving birth to breastfeeding.

● Sandwiches with salmon and lettuce.

● Baked potato pieces in the oven.

● Unsalted nuts and dried fruits.

● Reduced fat, unsalted cheese.

● Roll with canned tuna, vegetables and corn.

● Boiled egg with whole grain bread and cucumber.

● Fruit pieces with nut paste.

● Vegetable and bread sticks with hummus.

● Fruit curd and muesli.

● Casserole, cheesecakes.

Snack preparation should be taken care of in advance to avoid unwanted overeating of foods from "empty" calories with a high sugar content, which should not be included in the mother's diet for breastfeeding.

Design your milk diet with justfood

Breastfeeding mothers don't need to start eating in any particular way, or eat any special foods, if they have been eating right before. After all, your body itself produces breast milk, which is ideal for the child.

When choosing a diet for mothers who are breastfeeding their babies, we first of all take care of their own health.

As a rule, energy consumption increases after childbirth and with the onset of breastfeeding: the body begins to use energy from “its” reserves, which is usually associated with the rapid weight loss of many women after childbirth, as well as an increase in appetite.