Good nutrition during breastfeeding is vital for the health of the mother and the baby. It is not about overeating, but about following a balanced and healthy diet. Know what to eat and what are forbidden foods.
Feeding During Breastfeeding
In addition to preparing the breasts and massaging the nipples to demonstrate the output of milk, it is necessary to follow the following recommendations on feeding during breastfeeding, so that the mother enjoys this stage and the baby grow up healthy and happy.
When a mother is breastfeeding her baby, her energy requirements increase; For this reason, one of the topics that should be given special attention is to feeding during breastfeeding. It is not a matter of overeating, but of following a diet for lactating mothers that is healthy and balanced.
The production of breast milk is carried out with accumulated fat reserves during pregnancy, and if a proper and balanced diet is followed the body will return very soon to its habitual weight.
What to eat during breastfeeding
Feeding during breastfeeding should be as varied as possible to be balanced. The diet for a nursing mother should include:
- Proteins (meat, fish, chicken and eggs)
- Carbohydrates (bread, rice, pasta, potatoes and legumes).
- Fats (oils and butter rich in essential fatty acids and vitamin E)
- Vegetables and fresh fruit in large quantities in order to increase the amount of vitamins and folic acid. At least one of them, rich in vitamin C (oranges, melon, strawberries or tropical fruits).
Products rich in calcium (milk, yogurt, cheese and all its derivatives)
- Iron and Iodine (the salt in Colombia contains iodine and that is necessary side to consume.)
- Liquids (mother’s milk contains 85-90% of water so it is necessary to supply lots of fluids to the mother to replenish it through pure water, games or aromatic waters).
Vegetarian diet, breastfeeding
Vegetarian mothers should pay special attention to their feeding during breastfeeding, since a severe vitamin B12 deficiency in breast milk can cause anemia and / or brain damage to the baby.
All strict vegetarians need vitamin B12 supplementation.
Prohibited Foods During Breastfeeding
There are several types of foods that are not recommended to ingest during breastfeeding because they are harmful for both mother and baby, these are some of them:
- Alcoholic beverages including beer
- Exciting drinks (coffee, tea, soda with caffeine)
- Soft drinks
- Foods that alternate the taste of milk (garlic, onion, radish, asparagus, cabbage, strong sausage, hot or spicy chillies or spices).
Example menu:
Breakfast
Milk with coffee, tea or chocolate
fruit
Orange juice
Bread or arepa
Portion of cheese or egg
Refrigerio
Portion of cheese and fruit
Fruit juice
Lunch
Meat, chicken or fish
Rice or pasta
Hot or cold vegetable
fruit juice
Dessert or portion of fruit
Ounces:
Portion of cheese or fruit
nuts
Fruit or aromatic juice
Price:
Hot or cold vegetable
Pasta the potatoes and the rice
Meat, chicken or fish
fruit
Juice or aromatic beverage
