From the moment you know you are pregnant, you start looking information about food among many other questions. In the doctor, you receive a lot of recommendations in this regard and in general, women are usually well informed about food and nutrition in pregnancy. But once the baby enters the world, the mother stops receiving information on the subject and many women find themselves "alone in the face of danger."
It is normal that many doubts arise as to how the feeding should be if you breastfeed your baby. Generally, not much information is usually found by doctors, unless you ask for it yourself. Therefore, doubts about the taste of milk appear or if any food can be harmful to the baby, among others.
For these reasons, we are going to offer you some healthy eating tips for moms who are in full lactation. If this is your case, you will also find some options to create an ideal menu for this special stage.
Feeding during lactation
If you have followed a healthy diet throughout your pregnancy, continue to do so now. It is true that you can already eat foods that until now you had "forbidden" such as sausages or sushi. But otherwise your diet should be varied and balanced to stay healthy. On the other hand, there are some products that you should not drink while you are breastfeeding, in this article you will find information about it.
In addition, it is advisable that include certain foods that provide a supplement of some fundamental substances such as calcium. Remember that the milk that your body produces is nutritionally perfect for your baby, regardless of what you eat. However, if you do not eat well yourself, you may notice deficiencies and problems derived in the future.
Should I eat more while breastfeeding?
You really shouldn't eat more, but better. Namely, you need to stay strong and energetic, and you get this through food. However, it is recommended that nursing moms gain about 500 calories during this period. But be careful, always eat healthy foods and avoid processed, sweet, fried, etc.
A balanced and healthy diet during breastfeeding should include:
- Fruits, vegetables and vegetables: This way you will obtain vitamins, minerals, fibers and folic acid, essential during this period.
- Carbohydrates: To meet the energy needs of each day. Try to take those that are complex, such as whole grains, rice, bread, boiled potatoes etc.
- Proteins: Essential at least 2 servings a day, you get them from foods such as meat, fish or eggs.
- Dairy: Essential to cover calcium needs, take between 4 and 5 servings a day. You can drink milk or derived products.
- Essential fatty oils: Take fish with a high content of Omega 3 such as blue fish, virgin olive oil, nuts etc.
Menu options for nursing moms
These are some ideas with which you can form your daily menu. You can adapt it according to your tastes and preferences, taking into account the healthiest foods for you and your baby.
Breakfast:
- Coffee with milk + toast with white cheese and cold turkey + natural juice
- Shake or fruit and vegetable juice + milk or soy drink
- Banana oat pancakes + coffee with milk
Meal:
- vegetables cream + grilled chicken breast + fresh fruit
- Scrambled eggs with asparagus, eggs and mushrooms + grilled salmon + yogurt
- Spaghetti carbonara + fruit salad
Price:
- Wholegrain grilled chicken sandwich, vegetables and light cheese + yogurt
- Pumpkin cream + French omelette + natural pineapple
- Homemade chicken or vegetable soup + grilled hake + yogurt
At midmorning you can have a yogurt with a handful of nuts or a latte, as long as it's decaffeinated.
For the snack, the most advisable thing is that you resort to fruits like apple or banana, which will fill you up and give you energy until dinner time.
The important thing is that you try to eat food as naturally as possible, since this way you will stay healthy while you regain your figure after pregnancy. And of course, you will offer the best food to your baby, which is the most important thing during this period.