Breastfeeding mother's food. Nutrition while breastfeeding. Maternal diet and medications
The annoying kilograms gained during pregnancy cause natural anxiety in women after childbirth. Many of them believe that the transition to a diet in the early days is not good for the health of the newborn. The prevailing stereotype is easy to refute if you correctly understand the situation. The child learns everything useful material from breast milk. If the diet is properly balanced, and it contains the components necessary for the baby, then it is not capable of harming the baby.
It is also wrong to think that after childbirth, with breastfeeding, mothers gain kilograms, and cannot lose weight. It has been scientifically proven that mothers who breastfeed have a figure that acquires soft femininity. By breastfeeding for up to a year or longer, you help your figure become more beautiful and slimmer. Transformation does not happen instantly, but while your body is mastered and takes on beautiful forms, you strengthen the psycho-emotional connection with the baby. If you dream of losing weight in a short time during breastfeeding, then watch your diet.
Breastfeeding your baby will help you gradually lose weight and gain feminine curves.What foods are suitable for eating?
Nutritious and high-calorie nutrition are two different concepts. Eat 5 brownies and you will get a lot of calories, but they will not support the health of your body. A complete diet is balanced so that it contains all kinds of healthy foods: vegetables, meat, cereals, dairy products, fruits. What kind of meat or cereals you will introduce into your menu - decide for yourself. Types of food and their value:
- Fats are essential nervous system. Deficiency leads to rapid fatigue and unreasonable irritability. The main thing is to choose the right fats. Animal products will be deposited extra centimeters on your waist. Vegetable oils as a salad dressing will benefit.
- Sugar replenishes the amount of glucose in the blood taken to make breast milk. A decrease in glucose causes a deterioration in brain function, leading to apathy. We take sugar not from cakes and ice cream, but from sweet fruits (peaches, pears, grapes, apples) (more in the article:).
- Preservatives are not allowed. Being carried away by sausages, smoked meats, canned food, it is difficult to lose weight while breastfeeding (we recommend reading:). Think about the fact that the substances contained in them can harm the baby. Replace with boiled meat or lean fish.
- Monotonous, monotonous nutrition is an enemy for the figure of nursing mothers. This is the opinion of Rimma Moisenko, a nutritionist and phytotherapist. The doctor is convinced that torturing yourself with heavy diets, while experiencing psychological stress, means harming the whole body. The doctor recommends introducing protein into the diet, eating red meat two to three times a week. Vegetables take non-starchy. Quantity for the weekly menu - 1.5 kg. Vegetable dishes improve intestinal motility, they are low in calories. Foods containing B vitamins are important (pasta, dark bread, cereals). Snack on nuts or fruit twice a day.
- It is better to eat fractionally, preparing small portions for yourself and taking them 5-6 times a day. Adjust to the diet of your baby, and you can easily cope with the task. Eat, like a crumb, every 3 hours.
Diet is not an option. Food should be varied and nutritious.
What and how can you drink?
Pregnant women are advised to limit the amount of fluid due to excessive stress on the kidneys. For weight loss after childbirth, it is necessary to bring the drinking regime to the physiological level. The rate of liquid that a person should consume is calculated on the basis of 30 ml per kilogram of weight. When breastfeeding, 1 liter is added to the amount received, which goes to the production of breast milk.
Fluid is important for maintaining normal metabolism. However, for a nursing mother, not every liquid is useful in order to lose weight. Drinking water comes first.
Drinking water is passed through a filter. Pure water affects the stabilization of the intestines, frees the body from toxins, increases the metabolic rate and leads to weight loss. Herbal teas and berry fruit drinks will give the body of a nursing mother vitamins, quench their thirst well, and taste good. Say a firm no to sugary sodas. All of them are high-calorie, easily transformed into fats that are in a hurry to be deposited on the sides and hips.
Adequate fluid intake can be an important part of your postpartum weight loss diet. When you breastfeed, you need to make up for the loss of liquid in full. The drinking regimen should be strictly observed, because normal lactation also depends on the amount of fluid. Remember that every glass of liquid you drink goes to keep your body hydrated and support lactation while breastfeeding.
Menu for fasting days
Approaching the age of the child at 4-6 months, add fasting days to your diet. Tune in to 1-2 unloading days a week. Such “light” days will help nursing mothers speed up the process of shedding extra pounds. Giving the body a shake-up in the form of short-term meager nutrition that does not replenish energy costs, you will force it to compensate for this loss by burning body fat. Unloading when feeding with milk is enclosed in protein and carbohydrate foods, with alternating intake. Approximate diet unloading days:
Rice | Soak 250 grams of rice groats in water. We leave for the night. In the morning, rinse the rice so that the last water is clean. Boil for 15 minutes. I don't salt. We divide the entire volume into 6 equal parts. This is food for the whole day. We eat the last portion no later than 20:00. You need to drink water. Approximately 2-2.5 liters of drinking water (without gas). Weight loss is 1-1.5 kg. |
Kefir | We divide 1.5 liters of kefir into 6 servings. Kefir should not be drunk, but eat slowly with a small spoon. We add 2.5 liters of water to the menu for the whole day. |
Kefir-cucumber | On the day we stock up 600 ml of kefir and 500-600 grams of cucumbers. We divide both products into 4 equal portions. We eat 8 times, changing cucumbers and kefir. We drink 2-2.5 liters of water during the day. |
Vegetable | We take vegetables (cucumbers, fresh cabbage, tomatoes, leaf or Beijing salad, greens) (we recommend reading:). Approximately 1 kg. We make various salads from them. We divide or cook in small portions so that there is enough for 6 meals. We drink 2-2.5 liters of water. |
Apple | It will take 1.5 kilograms of apples. We divide them into 6 equal parts. Do not forget to add to the menu 2.5 liters of water drunk per day. |
Vegetable day - very tasty and healthy
Protein Meal Breakdown:
Curd. Option 1 | You need to take 600 grams of cottage cheese (light fat), divided into 6 parts. Save six meals. Add 3 cups of tea without sugar to the curd. Drinking water in the same volume, 2-2.5 liters per day. |
Curd. Option 2 | We take 60 grams of low-fat sour cream, 500-600 grams of low-fat cottage cheese, add 1-2 cups of a decoction of rose hips to them. Traditionally, we divide all products into 6 equal portions. We drink 2-2.5 liters of water. |
Meat. Option 1 | Boil, without adding salt, 300 grams of meat, take 2 fresh cucumber, divide all the products received into 6 identical parts, eat during the day. Drinking: 2 cups of tea with milk (unsweetened) and 1-2 cups of rosehip broth. We drink, as usual, 2-2.5 liters of water per day. |
Meat. Option 2 | For the whole day, boil 450 grams of meat, disassemble into 6 servings to eat in a day. We drink, as usual, 2-2.5 liters of water. |
Fish | 450 grams of fish (telapia, pike perch, pike, perch) should be boiled and divided into 6 parts to be enough for 6 meals a day. Add 1-2 cups of rosehip broth to the menu (we recommend reading:). We drink water in the amount of 2-2.5 liters per day. |
Supplement moderation in nutrition with feasible physical education so that weight loss goes faster. Start it at 4-6 weeks after childbirth, if the latter went well.
Increase activity, walk more with the baby, change the walking mode. Alternate brisk walking with going uphill. Walk a pre-planned distance. Refuse to sit on the bench. Double effect on the body, balanced menu and physical activity, will give a positive result faster, and your figure will again acquire a pleasant shape.
Congratulations! A new resident has appeared in the house - a small and noisy, but such a beloved child. For young parents, the birth of a baby gives rise to a lot of questions: why does the baby cry, how to care for him, wash, bathe, dress.
- mineral (without gas) and ordinary water;
- natural juices (preferably apple), homemade compotes;
- weakly brewed teas, green and herbal (intended to enhance lactation: Laktovit, Hipp, Nestle, Laktovit).
- the most dangerous: white and milk chocolate, mushrooms, eggs, cocoa, exotic fruits and citrus fruits, radish, confectionery, tomatoes, strawberries, seafood, honey, nuts, coffee;
- marinade and smoked meats, pickles, spices, onions, sauerkraut, pickles, garlic;
- products that include flavors, preservatives, sweeteners: mayonnaise, ketchup, chips, kvass, soft cheeses, ham, sausages.
- 1. Baked apples and crackers.
- 2. Kashi. Oatmeal and buckwheat. Boil in water without oil.
- 3. Low-fat, pure yogurt (without dyes and sugar).
- 4. Lenten soups. Without adding cabbage and meat, you can add greens (spinach, dill, parsley) and potatoes.
- 5. Vegetables. Broccoli, zucchini, cauliflower. Steam or boil.
- beef broth;
- weak green tea;
- rosehip broth, milk;
- low-fat kefir, fermented baked milk;
- hard cheeses, cottage cheese;
- chicken meat (peel it from the skin);
- good quality butter.
- garlic, onion;
- dried fruits;
- seafood;
- alcohol of any kind;
- all carbonated drinks;
- ham, sausages and sausages;
- coffee and strong black tea;
- rich meat broths;
- pork, any fried meat, fish;
- pastries, wheat bread, rolls;
- canned food, smoked meats, pickled products;
- products with preservatives: mayonnaise, sauces, ketchup, kvass, chips;
- fruits and vegetables of a red hue, as well as kiwi, grapes, pineapples, melon;
- sweets (the exception is marshmallows and marshmallows, they are possible, but in small quantities);
Show all
Diet plan for two
In anticipation of a newborn, pregnant women carefully monitor their diet - after all, the normal and healthy development of the crumbs depends on it. But in order for the baby to grow well in the first months of life and acquire strong immunity, the baby needs full breastfeeding!
Many young mothers after the birth of a baby put a taboo on the use of familiar (and so necessary) products. After all, you want to quickly find a slender waist and return to its former shape! It is not right! After all, maternal food during breastfeeding affects the development of the newborn.
The main principles of a healthy diet
Calorie content is the main component of success. According to doctors, a woman who is breastfeeding a baby needs to consume 3000-3500 kcal daily (especially in 1 month of feeding). No more needed - extra calories will instantly settle on the sides and waist.
Completeness and variety. A whole set of vitamins, proteins, carbohydrates and fats should be present in me as a nursing mother. But the food will be unsalted. Salt (if you can not completely refuse it) use in very small quantities.
Scientists claim that proper nutrition mothers when breastfeeding during the first month of a baby's life should consist of proteins (1 part), fats (5-6 parts) and carbohydrates (20 parts). It is these proportions that make a woman's milk the most useful and nutritious.
Drinking mode. A breastfeeding woman should drink 2.5-3 liters of fluid per day. In order for lactation to become plentiful, it is useful to use brewed sea buckthorn berries. In warm milk (100 ml), add a tablespoon of freshly squeezed juice of carrots, sea buckthorn and a teaspoon of natural honey.
Make it a rule to drink this healing cocktail 2-3 times a day half an hour before feeding the baby. If there is little milk produced, increase the rate of healthy drinking up to 5-6 times.
To improve lactation during feeding, doctors recommend brewing dill seeds, fennel or cumin. These decoctions also have a calming effect, which is important for a nursing mother in the first days after childbirth.
A few years ago, it was thought that the best remedy for lactation - tea with milk. According to recent studies, such drinking does not affect the formation of breast milk.
What is the best drink for a breastfeeding mom?
Important! Increase the amount of liquid you drink only on the 1st, 2nd, 3rd and 7th days of feeding (up to 2.5-3 liters). And from 4 to 6 days of feeding, reduce the amount of fluid you drink to a liter.
Dairy products - with caution! Contrary to popular belief, a nursing mother should be wary of consuming dairy products. Milk included in the diet is not safe for breastfeeding! Such food can provoke a severe allergic reaction in a baby (not all babies can tolerate milk protein).
It is not necessary to completely refuse dairy products, but they should be used very carefully!
But the diet of a nursing mother should include sour-milk products. Such products are useful for peristalsis of the mother's intestines and help to form in the baby Good work gastrointestinal tract.
Healthy gut! A breastfeeding mom should avoid constipation. With problems with the gastrointestinal tract, all toxic toxins with the bloodstream spread throughout the body. In milk harmful substances can also enter and harm the health of the infant.
How to eat to avoid such troubles? Include in the diet during breastfeeding, in addition to sour-milk products, fresh fruits, vegetables and wholemeal bread (black and gray).
Allergies - no! Beware of foods that can cause allergic manifestations. This should be especially carefully treated if the baby's mother, his father or other children in the family have a tendency to allergic manifestations.
Such a "dangerous" diet of a nursing mother causes excruciating colic (babies suffer from them starting from 3 weeks of age), flatulence, diaper rash, sweating and similar troubles. Allergenic foods include:
Better often and little by little. Pay close attention to your diet while breastfeeding! A nursing mother in the first year of a baby's life should switch to fractional nutrition, consisting of three main (full) meals and two light snacks. This mode will protect against overeating and help the continuous production of milk.
According to nutritionists, the diet of a nursing woman should include only products grown in the climatic zone where she lives. Food from other latitudes, countries, continents can provoke an allergy in a baby.
That is why exotic fruits and seafood fall under the ban for a nursing mother. What to do? Go to markets and bazaars in search of healthy food, establish contacts with grandmothers from nearby villages. And learn how to eat a nursing mom.
Allowed and prohibited products
The first three days of feeding. Mom's nutrition during breastfeeding during this period should be carefully developed. After all, it is at this time that the newborn adapts to a new method of eating for him. What can mommy eat in the first three days:
What can you eat while breastfeeding on the fourth day? During this period, mom can slowly include other products. Get used to new food gradually, it is better to introduce it into the diet in the first half of the day:
Second week of feeding. And after a week in the diet should already be present wheat porridge, fish, sour cream, lean meat (rabbit, beef), white and green fruits and vegetables (except cabbage and cucumbers), dry biscuits, pasta (gluten-free, durum varieties) and vegetable oil.
Important! Fish products are considered allergenic products, but they are vital for the recovery of the mother's body after childbirth.
Fish contains a large amount of protein and unsaturated fats necessary for a weakened body, it is easily and completely digested. Choose lean fish, preferably sea. It is better to boil or bake it.
At this time, mommy can diversify the menu and goodies. Now you can treat yourself to marshmallows and marshmallows. But do not get carried away, these products should be in the diet in scanty quantities.
Last week of the feeding month. At this time, mom can already diversify her diet with beets and baked potatoes. Slowly introduce eggs into the diet (up to 1-2 times a week). Start eating with the protein of a boiled egg, then gradually turn on the yolk.
At this time, turkey and veal meat can be added to the already allowed rabbit meat, beef and chicken meat. Whole milk is better not to drink in its pure form. And introduce it into weakly brewed tea.
Tip: to correctly assess the reaction of the baby to a certain product, keep a special diary throughout the entire lactation period. So it is easier to plan your own diet and feeding the child for months.
It is unacceptable to use
Remember this list of products. Such food is strictly forbidden to the mother in the first month of feeding the baby:
In this most crucial period, stay away from smokers, do not overcool and do not be nervous! This worsens lactation during breastfeeding.
Ready-made menu for a nursing mother
To make it easier for a woman on breastfeeding to navigate all the permissions and prohibitions, use the already developed menu for the first seven days of feeding. These days are very important for the health of a tiny baby.
1 and 2 days
Meal time | Desired Diet |
Breakfast | Buckwheat porridge on water (300 g), a glass of weakly brewed green tea (without sugar) and a couple of pieces of dry cookies or crackers |
Lunch | Plain (no additives) unsweetened yogurt, herbal lactation tea, 2-3 unleavened crackers |
Dinner | Vegetable soup without potatoes and cabbage (300 g), 2-3 dry cookies and apple compote |
afternoon tea | Steamed or boiled vegetables (200 g) and homemade compote or natural apple juice |
Dinner | Gluten free pasta (200-250g), 1-2 baked apples and clean water |
In the evening before bed | One glass of ryazhenka |
3 days
Meal time | Desired Diet |
Breakfast | Oatmeal on water, without oil and sugar (200 g), homemade compote or green weak tea, 2-3 pcs. oatmeal cookies (preferably homemade) |
Lunch | Baked apples (100 g), cottage cheese (unsweetened and low-fat), herbal decoction |
Dinner | Steamed, boiled or stewed vegetables without adding meat and oil (300-350 g), apple juice or compote, a couple of crackers |
afternoon tea | Drinking yogurt without sugar and dyes, 2-3 dry cookies or crackers |
Dinner | Buckwheat porridge on water (200-250 g), a couple of biscuits, pure water |
In the evening before bed | Kefir |
4 days
Meal time | Desired Diet |
Breakfast | Low-fat cottage cheese with sour cream (150 g), weakly brewed green tea (you can add milk), 3-4 crackers or biscuits |
Lunch | Baked apples and yogurt |
Dinner | Vegetable soup, boiled chicken breast (100 g), bran bread, black or gray, rosehip broth |
afternoon tea | Pure natural yogurt, green apple quarter (no peel) |
Dinner | Durum wheat pasta (300 g), butter (10-15 g), homemade oatmeal cookies (2-3 pieces) and apple juice |
In the evening before bed | Apple juice or compote |
5 days
Meal time | Desired Diet |
Breakfast | Cottage cheese casserole, boiled chicken breast, hard cheese(30-40 g), weak green gull with milk and dry bread |
Lunch | Natural yogurt and baked apples |
Dinner | Vegetable soup, spinach salad, green bell pepper, dill (you can add a teaspoon of vegetable oil), homemade apple compote and biscuits |
afternoon tea | Homemade cottage cheese with low-fat sour cream |
Dinner | Boiled buckwheat with oil, 2-3 cookies and herbal decoction |
In the evening before bed | A glass of homemade compote |
6 days
7 days
Meal time | Desired Diet |
Breakfast | Low-fat cottage cheese with sour cream, whole grain bread (can be greased with butter), green tea with milk |
Lunch | Kefir with crackers or biscuits |
Dinner | Durum pasta with steam or boiled chicken, green salad bell pepper with the addition of spinach leaves and dressed with vegetable oil, crispbread and herbal decoction |
afternoon tea | Fresh apple without peel, a glass of compote and hard cheese (30-40 g) |
Dinner | Wheat porridge (oil can be added) and pure water |
In the evening before bed | Ryazhenka or kefir |
Sample menu for a nursing mother for a month from the second week of feeding
Meal time | Desired Diet |
Breakfast | 1 option. Any milk porridge from permitted cereals, black or gray bread with butter, weak black or green gulls, boiled egg; Option 2. Cottage cheese with sour cream, whole grain bread, boiled egg, apple juice |
Lunch | Kefir or ryazhenka |
Dinner | 1 option. vegetable soup with chicken breast, mashed potatoes with a cutlet (fish or beef), compote or natural juice; Option 2. Vegetable soup, potato casserole with boiled, stewed meat, salad with dried apricots, carrots and cranberries, seasoned with butter, black, gray bread and green tea |
afternoon tea | 1 option. Green tea or a decoction of wild rose with marshmallow or marshmallow; Option 2. Crackers, biscuits with apple juice |
Dinner | 1 option. Chicken, beef boiled or steamed meat with vegetable salad, tomato, a glass of compote; Option 2. Vegetable stew with boiled fish, salad with vegetables and herbs, seasoned with butter, crackers and gulls with milk |
Before bedtime | Cottage cheese with sour cream or a glass of fermented baked milk, kefir |
For a snack, take some nuts (preferably walnuts), a green apple without a peel, a couple of shares of dark dark chocolate. Such a diet table for breastfeeding is not ideal. Nutrition can be changed, add your favorite foods from the list of allowed and recommended.
Remember! The time of the lactation period, especially in the first month of feeding, is not a field for culinary experiments. Don't take chances with new, unfamiliar dishes. Food will still bring pleasure, everything has its time! And now the most important thing is the health of the baby.
Health to you and your baby!
” №8/2007 03.12.12
The baby was born, and now your main task is to provide him with full-fledged breast milk.
The diet of a nursing mother must be complete. Not only that, after pregnancy and childbirth, a woman needs to restore strength and health. The quality of her milk depends entirely on nutrition while breastfeeding. The daily routine is also very important: it is desirable that breakfast, lunch, afternoon tea and dinner always take place at the same time.
Nutrition during breastfeeding. What can a nursing mother do?
If you exclusively breastfeed your baby for several months, then you produce a huge amount of milk - about 1 liter per day. This takes away from you 10 g of protein, 70 g of lactose, 40 g of fat, 800 kilocalories. In order for milk to continue to be produced in the right quantities, such costs of the body must be immediately reimbursed with the help of nutrition while breastfeeding. Therefore, you should eat, and most importantly drink more than usual. Especially do not forget that it is important for you to get an increased amount of any liquid - it can be tea, juice, water.
Your food should be tasty and varied. Make sure that your menu includes daily dishes prepared from products of all groups. These are dairy, meat, fish products, cereals, fruits, vegetables, sweets.
You also need to ensure that dietary fiber is supplied to the body through nutrition while breastfeeding- wholemeal bread, prunes, raw vegetables. They are very useful because during lactation you may have a tendency to constipation, so the intestines must be helped to clear.
Vitamins should also be taken while breastfeeding. But keep an eye on how the child reacts to them. If he doesn't get a rash or tummy ache, be sure to keep drinking them. The usual vitamin complexes recommended, as well as special vitamin and mineral complexes for pregnant and lactating women, will suit you.
What is not allowed for a nursing mother?
A nursing mother must certainly limit the consumption of foods that can harm the health of the child. Their list, unfortunately, is quite large.
You need to exclude from your diet the entire group of allergenic foods: peanuts, citrus fruits, tropical fruits, strawberries, raspberries, bananas, mackerel, crayfish, shrimp, chocolate, chocolates.
Everything that irritates the gastric mucosa should also be abandoned, since nutrition while breastfeeding easily pass into the blood, and from there into milk. These are products containing significant amounts of extractive substances (fish and meat broths); containing large amounts of organic acids (sour apples, cherries, cranberries, pickled and pickled vegetables and fruits); containing large quantities essential oils(garlic and onion); foods high in sugar, salt, food coloring and food additives(sweet curd curds, curd pastes, sweet soft drinks, smoked sausage, salted and smoked fish, pickles).
Kefir, milk, yoghurts are recommended only "pure", that is, not containing fruit additives. As a last resort, choose those that are complemented by neutral fruits - an apple or a pear. After all, it is not known how your child will react to yogurt, say, with passion fruit. Maybe everything will go fine, or maybe he will develop digestive problems or a rash.
Alcoholic beverages should not be consumed while breastfeeding.
Means that increase lactation
It is useful for a nursing mother to use special lactation stimulants. These are teas from cumin, anise, fennel. Homeopathic preparations are also produced that increase the level of prolactin in the blood, the main hormone that regulates the production of milk in the female body.
There are also special nutrition while breastfeeding, increasing lactation, made on the basis of cow's milk, as well as goat's milk with the addition of vitamins and minerals. It is produced both here, in Russia, and abroad.
An acupressure of the breast, a warm shower, and especially the “on demand” feeding regimen established by the child himself contributes to an increase in the amount of milk and the preservation of lactation.
How to keep lactating
In order for your body to produce full-fledged milk, you must follow a healthy lifestyle and diet, ensure yourself good sleep and good mood, good nutrition while breastfeeding. A calm and friendly atmosphere in the family, the help of loved ones are very important.
But the most great importance has your positive attitude: both during pregnancy and after childbirth, you must constantly convince yourself that you are able to feed the child with your own milk, that this is both pleasant and useful for both mother and baby. Scientists know that the percentage of congenital hypogalactia (lack of milk) is only 4-5 percent. It turns out that almost all women can breastfeed!
The neonatal period, when a woman is forced to adhere to strict diet and severe dietary restrictions, lasts about a month and a half.
What should be the diet for breastfeeding at 2 months, so that the mother restores strength and health after childbirth, and the child receives good nutrition in the form of mother's milk? In order for the adaptation period to proceed smoothly and painlessly, you need to know and follow simple rules - only in this case you will be insured against troubles and complications.
- Eat local products - those that our ancestors ate. This mainly applies to vegetables and fruits: the composition of most exotic fruits is alien to our genetic memory, which means that it is likely that they will be perceived by the body as hostile.
- Introduce no more than one new food into your diet at intervals of two to three days to digestive system the child had time to adapt.
- Introduce the new product gradually in small portions, observing the behavior, stool and skin of the baby.
- If you want something delicious, treat yourself useful products: dried fruits, fresh fruits and juices, walnuts, natural sweets such as: marshmallow, marmalade, jam, marshmallows.
In the second month of life, the enzymatic system and intestinal microflora are formed in the newborn. The diet of a nursing mother is no longer so strict, but nutrition remains natural and balanced in terms of the main nutritional ingredients: proteins, fats, carbohydrates, vitamins, macro- and microelements.
From two months, gradually and in small quantities - at intervals of two to three days - you can add “new” products to the menu.
Innovations may include:
- Poultry meat - chicken, duck, turkey, quail;
- Tomatoes and tomato paste;
- Potatoes and stewed cabbage
- Walnut and almond;
- Homemade jam (jam) from cherries, apples, plums;
- Honey (a little at a time and provided that you are not allergic)
- Fruit drinks from blueberries, lingonberries, cherries, currants.
You can eat lean borscht - better with homemade tomato and without seasonings, homemade boiled chicken and weak broth, as well as soups on water or lean chicken broth.
From the second month, the range of meat and fish products, dairy products, fruits and vegetables has been expanding. At the age of five to six weeks, it is recommended to gradually include in the daily menu fresh fruit and vegetable juices from carrots, apples, pumpkins, beets, diluted with water (1: 1). If you didn't drink juice during your pregnancy, start with green apples.
Approximate diet of a nursing mother at 2 months
Meat |
|
Fish |
|
Dairy products |
|
Soft and hard cheeses |
|
Cereal porridge | We give preference to buckwheat, oatmeal, millet |
Eggs | In one day |
unrefined vegetable oil |
Norm - 15 g per day |
Butter | Norm - 30 g per day |
Whole wheat bread | Slice per meal |
Vegetables and fruits according to the season (fresh and stewed) |
|
Curd and cheese | Sources of much-needed calcium for mom and baby. Therefore, daily a nursing mother should eat at least 200 g of cottage cheese or 30 g of cheese. |
Be careful with eggs, as chicken egg protein can cause an unwanted reaction in babies. In this case, you can limit yourself to the yolk, which contains 90% of the benefits of this product.
Diet
A nursing mother should eat fractionally in small portions. Optimal five-six meals: breakfast, second breakfast, lunch, afternoon snack and dinner. At night it is good to drink kefir or yogurt.
During breastfeeding, a woman needs to drink about 2 - 2.5 liters of fluid - this rate is necessary for normal lactation. Drink non-carbonated mineral water during the day and before feeding.
From drinks:
- weak green and black tea (possible with milk),
- dried fruit compotes,
- berry fruit drinks,
- diluted juices.
Keep a food diary where you record all your observations. Such a food diary will help the mother control her diet and record the baby's reaction to a particular product.
Don't overeat. The myth that during the period of feeding a woman needs to continue to eat “for two” is far from the truth. A nursing mother needs only 500-600 kcal per day more than usual. This is not much, and if you eat twice as much food as usual, extra pounds will very soon make themselves felt. But this is not so bad, the fact is that your enzymatic and excretory systems will work with tension, not having time to remove harmful metabolic products from the body. What quality breast milk will be for your baby is easy to guess.
Self-discipline and moderation in everything are the two cornerstones on which the nutrition of a nursing mother is built. Your reward will be good health and good mood - both mom and baby.
Breastfeeding is a process that involves two organisms: mother and child. What to eat for mom so that the baby gets the necessary nutrients?
The baby receives all the necessary nutrients in utero through the placenta, with blood. That is, the mother's body processes and digests everything, and the baby only uses the nutrients. Immediately after childbirth, the situation changes: now you have to digest it yourself, but at the same time, the food is maximally adapted for the body of the newborn. Breast milk is ideal for the baby in composition and additionally contains enzymes for its own digestion.
Lactation for the female body is a natural continuation of pregnancy. Immediately after childbirth, the hormonal background changes in such a way that milk begins to be released from the mammary glands. The composition of breast milk is quite stable: the amount of proteins, fats and carbohydrates in it is the same, unless the mother is in an extreme state physical exhaustion. But the quality of proteins, carbohydrates and especially trace elements and vitamins depends on the mother's diet.
Lactation
Milk production is regulated by the hormone prolactin, which is produced in the pituitary gland, and the release of milk is carried out under the action of oxytocin. Usually, milk production is carried out according to the principle: the more the baby sucked, the more formed. Magic products, from which milk suddenly becomes very much, do not exist. Lactation is affected not so much by food as by the emotional state of a woman, her physical form. For example, during stress, the hormone adrenaline is released into the blood, which inhibits the synthesis of oxytocin and the release of milk. The baby cannot suck it out of the chest, and then the production itself is inhibited.
Therefore, for the stable production of breast milk, the mother must, first of all, be calm, satisfied and happy.
But sometimes the body gives alarms if mom is just hungry. This is especially true for women who are underweight. Many skinny breastfeeding women have noticed that with a significant break in food intake, there is less milk.
A large portion at lunch - and everything comes back to normal. This is not some special reaction of nursing. It often happens that on an empty stomach a person is more nervous, irritable than after dinner.
The formation of lactation
The secretion of colostrum from the mammary glands begins in the last weeks of pregnancy and continues after childbirth. Colostrum is the first thing that a child sucks out during the physiological course of the postpartum period. It stands out quite a bit, only about 30 ml per day, but the composition of this product is unique. Colostrum contains many proteins, mostly antibodies. Mom gives her child immune protection immediately after entering the big world.
Mom prepares to breastfeed before the baby is born
After a few days, transitional milk appears in the breast. It is much more liquid than colostrum and contains less protein. Transitional milk is a little watery, but it is perfectly adapted to the needs of a newborn at this age. After a few days, transitional milk is replaced by mature milk.
Mature milk is divided into two portions. It's like first and second at lunch: foremilk and hindmilk. Foremilk is thinner, lower in fat but higher in carbohydrates. Hindmilk is much fatter and more nutritious, but it comes out in the last portion, you have to work hard to get it.
A woman's lactation is not just a mother's ability to produce food for her baby. This is a functioning system: mother - baby. The quantity and quality of breast milk is ideally tailored to the needs of the individual child.
Feeding a woman during lactation
WHO recommends breastfeeding up to two years of age and beyond. If a woman has not one, but two or three children, she will spend many years in a state of feeding, which means that all aspects of feeding should be as comfortable as possible for her.
Therefore, the recommendations for all nursing mothers to adhere to a strict diet are fundamentally wrong. Mom should eat the way her whole family eats, observing all national traditions. This is very important not only for her psychological comfort, but also for preparing the digestive system of the baby for the transition to a common table.
The diet of a nursing mother should not differ much from the general
So, the nursing diet must meet several criteria.
Milk should satisfy all nutritional needs baby, which means that a woman’s diet should be varied.
The period of breastfeeding should prepare the child's digestive system as much as possible for the "adult" products used in this area, in this family. Therefore, a woman can eat dishes traditional for her people and her family. The same ones that the child is to consume.
It is necessary that the diet satisfies all the needs of the mother in vitamins, trace elements and nutrients. Vegetarians should be attentive to the nutrition of a nursing mother, you may have to include animal products on the menu. The same applies to religious women on fasting days.
If the baby feels well, and he has no allergies, you can and should eat any food without restrictions. Such a diet should be used starting from the second month of a child's life.
Restricted Products
But there are dishes that should be treated with caution, at least for a while.
- Some foods are contraindicated when feeding a newborn. If a mother is feeding a baby who has intestinal colic, food that causes bloating should be avoided. These are cabbage, peas, beans, beans, cucumbers, juices, fresh rye bread, mushrooms. These products are not banned for the entire period of breastfeeding, but only for the first weeks, while the baby has colic. If the baby does not suffer from infantile colic, you can try introducing these products one at a time. In this case, you should carefully monitor the condition of the baby. Most likely, all these products will be able to enter into the diet.
It is necessary to limit the baby from foods that cause allergies
Allergy, of course, can cause almost any product, but in some cases the likelihood of a reaction is higher. Such products are citrus fruits, red apples, eggs, nuts, kiwi, strawberries, chocolate. It is better to introduce these products into the diet gradually, starting from the second or third month of life.
Each family has its own food traditions, but if there is a baby in the house, you should try to eat right, do not use fast food, ready-made convenience foods. Breastfeeding time is a great occasion to introduce new family traditions and finally give up sausages and sausages, hamburgers as a snack, food supplements. It is worth reducing such drinks as Coca-Cola, canned food in your menu, be careful about ketchup and mayonnaise.
Some substances can have an exciting effect on the child. First of all, it's caffeine. It contains coffee and tea, as well as chocolate. If a child reacts to caffeine and shows anxiety, it should be reduced.
Not everything that mom ate will definitely get into breast milk, there is a certain barrier here. There is also the phenomenon of reverse absorption, that is, the reverse absorption of substances from milk. For example, advice to a breastfeeding mother not to drink alcohol seems extremely reasonable. But this is only until the moment when you realize that a woman is forced to give up alcohol for several years. For some, this is difficult, and, most importantly, it is not necessary at all, because it is for alcohol that the reabsorption phenomenon works to the fullest. So, you can drink a glass of wine, but you must, of course, observe the measure. Naturally, no one advises a nursing mother to get drunk, she must stop before intoxication sets in. The basic rule is this: alcohol enters the milk, but from there it goes back into the blood.
- If mom drank a little, there is no alcohol in milk.
- If she drank more, but did not get drunk, there is no alcohol in the milk.
- If this failed, then as soon as the mother completely sobers up, there is no alcohol in the milk either.
To be sure, you can express and pour a small portion.
Nutrition of a woman in the first days after childbirth
Immediately after the birth of the baby, the body faces two tasks: to recover from childbirth and to start producing milk.
After childbirth, as a rule, there is no appetite, but it is very thirsty. This is natural, given how much fluid a woman loses during childbirth. You can quench your thirst with tea, but it is best to use a decoction of dried fruits or compote with a minimum amount of sugar. This drink has a lot of vitamins, trace elements, it perfectly quenches thirst.
On the first day after childbirth, appetite is often reduced, and the digestive system is actively rebuilt to new working conditions. You should not eat heavy food now, it is better to eat dietary: vegetable soup, meatballs, dairy products. All vegetables are best eaten boiled, cutlets are steamed. In the very first days, mashed potatoes, broth, cottage cheese, low-fat cheese, yogurt, cereals are optimal. From fruits, green apples, pears, blueberries will not harm. The rest of the delicacies are better to postpone for later.
But the diet can and should be expanded. True, at first it is better to introduce one product per day, carefully observing the reaction of the baby.
Ideally, by the end of the first month of a child's life, a nursing mother should eat everything that is eaten in the family.
The role of various foods in nutrition
Milk and dairy products
If the mother herself tolerates milk well, she can drink it without restrictions. Some mothers claim that lactation increases with regular use of tea with milk. The effect of this drink has not been scientifically confirmed, but if it helps, you should use it.
Dairy products have a positive effect on lactation
One of the most important foods in the diet of a nursing mother is cottage cheese. First, it is an ideal, easy-to-digest source of protein. Secondly, it contains calcium, which is well absorbed from this product. During the year of breastfeeding, the baby accumulates in the body up to 35 g of calcium, which must be supplied with mother's milk (it must be remembered that calcium is absorbed only in the presence of vitamin D). If a woman does not consume enough calcium with food, it will be washed out of her own body: from bones and teeth. And this leads not only to the destruction of the teeth, but also to osteoporosis, to pain in the joints. Once upon a time it was believed that "for every child a woman gives a tooth." But now it is no longer necessary to sacrifice so, with a balanced diet, a woman will not suffer such losses.
All dairy products can be present in a woman's diet: cheese, kefir, yogurt (in the first month it is better without additives).
Meat
Meat in the diet of a nursing woman is the main source of amino acids and proteins. AT breast milk contains only about 1.5% of proteins, but it is important that their amino acid composition be diverse. Therefore, it is worth diversifying meat: there is not only beef and pork, but also lamb, turkey and rabbit meat. In the early days, it is better to boil the meat, and then it is quite possible to use stew, meatballs. Be careful with chicken only. Potentially, chicken and chicken eggs can cause allergies, so in the first month it is better to do without it.
You should definitely avoid semi-finished meat products, hamburgers, sausages, sausage, grilled chicken. There are very few really useful proteins in these products, but there are a lot of dyes, preservatives and flavor enhancers. All these additives can cause allergies in the baby.
Eggs
Egg white is ideal in its composition, but can cause allergies. Therefore, in the first month after childbirth, it is better to refrain from eating chicken eggs. They can easily be replaced with quail eggs. They are smaller, more expensive, but are not inferior to chicken eggs in terms of taste and composition.
Vegetables
Vegetables are a source of fiber and vitamins. Fiber is important for intestinal motility, it is especially important immediately after childbirth. But some vegetables can cause increased gas production. These are all cruciferous, that is, beans, peas, cucumbers and all types of cabbage.
At first, it is best to boil vegetables, but then, starting from the month of the baby, you can eat as usual. Especially important are seasonal vegetables that supply natural, natural vitamins. A large number of onion and garlic in food can change the taste of breast milk.
Fruit
Some caution should be exercised when consuming strawberries, kiwis and citrus fruits, and all other fruits and berries usually do not cause allergies. Do not include exotic fruits in your diet.
Bread, roll and confectionery
Yeast bread can cause increased gas formation in the intestines, but this is only true for the first month of a child's life. In the future, all these products can be consumed without fear. But many mothers want to restore their figure as quickly as possible, so they limit the consumption of rolls and pastries.
Tea and coffee contain caffeine. Not everyone is ready to give up these drinks for a long time. Coffee can be replaced with a decaffeinated counterpart, and tea with herbal, fruit or green tea. But mom should not feel deprived of something. It's far better for a baby to be a breastfed coffee-drinking mom than to switch to formula early.
Juices and lemonade
If the juice is prepared independently from apples grown in the garden, this is a wonderful, healthy drink. But juices from boxes contain preservatives and dyes. They are not helpful. Lemonade can be drunk on a holiday, but as a daily drink for a nursing woman, it will not work.
Drinking regime
Lactation requires more than a liter of excess fluid per day. This must be taken into account. You can drink tea, tea with milk, compote, just water. A cup of tea shortly before feeding has a very good effect. Tea with biscuits calms, which means that milk will stand out better.
lactation and overweight
The most controversial issue is the ratio of breastfeeding and excess weight. There are two opposite points of view.
- During lactation, everyone gains weight, because you constantly have to eat so that milk does not disappear. You can lose weight only after the end of feeding.
- During feeding, losing weight is obtained without much effort, because this process requires a lot of energy: up to 1000 extra calories per day.
So much attention is paid to the diet of a nursing mother that it seems difficult and time-consuming. In fact, there are significant restrictions only during the neonatal period, the rest of the time it is enough to observe the measure in everything and adhere to the principles of a healthy diet.