What is good to eat and what not when you are breastfeeding
Mothers most often fear that their diet will affect the baby. But if they will avoid the pre-preparation, they will not make excesses, they will not drink and eat cooked food in the house, everything will be fine. The fewer the food additives, the better!
It is true that quality milk depends much on what the mother consume as food. Moreover, what the mother eats will also be helpful in producing milk.
What is not good to do when you are breastfeeding:
- Stay away from cans because they contain many e-mails. Fresh foods are better than frozen foods, and frozen foods are better than those frozen.
- Although you definitely want to get back to the pre-pregnancy weight, you should understand that while breastfeeding you are not allowed to have a bad diet. Specialists say that during breastfeeding, restrictive diets may have the consequence of losing milk.
- Increases both water consumption and lactation tea with 1 l a day so you can drink about 3 liters of daily fluids and daily calories up to 2500 calories. Do not overdo sweets. It is advisable to eat more protein.
- Do not smoke, because nicotine goes directly to the baby through milk.
- Stay away from alcohol! There are studies that show that alcohol passes into milk in less than an hour, and if the baby swallows it in large amounts, there is a high chance of growth problems.
- Caffeine can affect the nutritional composition of breast milk. The level of iron in a woman's breast milk that drinks more than three cups of coffee per day in the early stages of breastfeeding is one third less than that of a mother who does not drink one. Therefore, it is advisable to limit coffee consumption, ideally it would be a cup a day.
- Do not take medication without consulting your doctor, as they are contraindicated when you are breast-feeding.
What to eat when breastfeeding:
- Consumes primary unsaturated fat. Sunflower, rapeseed, olive or corn oil provides fatty acids that are essential for the development of the baby's nervous system. But it is advisable to consume them in the raw state, because they are consumed by roasting only to heat the body without providing any protein or vitamins.
- It is advisable to consume foods containing vitamin B9 (folic acid), vital to the development of the baby's nervous system. Folic acid is found in asparagus, cabbage, corn, chickpeas and spinach, wheat, orange juice, nuts, avocados, peas.
- Consumes 1,200 mg of calcium per day. It can be taken from dairy products, raw vegetables, peanuts, almonds. Do not forget about supplements containing zinc, which you find in eggs, meat, whole flour and oats.
- You need protein because growing kids use a lot of protein, so you have to consume extra dietary proteins to meet their needs. Protein is vital for cell growth, maintenance and repair. The average protein required for breastfeeding is 54g per day, but you may need 67g a day or more. Good sources of protein include: meat (including fish and poultry), eggs, dairy products, legumes (beans, grapes, soy products).
- You need iodine. Iodine is a microelement found in small amounts in the human body (15-20 mg per adult), its essential role being the substrate for the synthesis of thyroid hormones. Thyroid hormones play a vital role in brain development and nervous system before birth, newborn and young children. Thyroid hormones are also important in the development of other organs and in the growth process of the baby. If the adult iodine requirement is 150 μg / day, the pregnant woman and the nursing mother are higher. The latest rules of the World Health Organization (WHO) recommend increasing the iodine intake in the pregnant woman at 220 μg / day and the nursing 270 μg / day. Good sources of iodine include: seafood, milk, vegetables.
- Vitamin A is vital for normal growth and helps the child resist infections. Nursing mothers require an average of 800 μg per day of vitamin A, but you may need up to 1100 μg a day or more. Good sources of vitamin A are: milk, cheese, eggs, fish, apricots, spinach, broccoli, carrots.