Advice On Eating While You Are Nursing Your Baby my
Many women worry about whether or not they will be able to eat everything they need so that they and their babies are not lacking what they need. For others, the problem is having to forgo certain foods or beverages they like.
However, the truth is that there really aren’t many rules and restrictions for breastfeeding mothers. In addition to the additional requirement of 500 calories a day, you can eat almost anything and as much as you like, as long as it’s done in moderation.
Next, we’ll look at a number of ways to eat healthy for breastfeeding moms. So we will try to show you an overview of what to eat and what to avoid.
Don’t get obsessed with the subject of food
Eating is a daily necessity. But throughout the day, you have a lot more to do than just think about what you eat. You don’t need to be stressed to have a perfect diet, nor to fear that something bad will happen if one day you consumed more of some food and less of another.
The only thing you have to do is eat well. Many mothers feel guilty because they want to lose weight and believe that the only way is to go on a diet. But the reality is different. Eat healthily, thinking about getting all the nutrients you need, including lots of vegetables in your diet, and don’t worry about your body. If you do it right, breastfeeding will help you lose weight.
How to get the nutrients your body needs?
Some women take vitamin supplements while breastfeeding. But the ideal is that these come from the food you consume. Regarding the most recommended type of diet, the truth is that there is no specific type of diet for breastfeeding. Most women adapt to their culture’s diet without problems.
The important thing is to eat foods that are low in saturated fat and salt. Also, it is important to reduce your consumption of refined sugars and caffeine. In the case of sugars, some alternatives are: whole sugar cane sugar or other natural sweeteners, such as brown sugar. You should also avoid risky foods like oil, raw meat or raw egg.
Advice for a nutritious meal while breastfeeding
At the moment of truth, for many breastfeeding mothers, it is more problematic to consume everything they need than to stop eating what is not recommended. In order to be able to ingest all the nutrients, the following tips are very useful:
- For breakfast, consume whole grains with enriched milk, fruit (fresh and/or dried) and incorporate red fruits and seeds. Also, accompany it with tea to increase fluid consumption.
- Incorporate dairy products and fruits in appetizers and snacks.
- Eat at least one salad a day, to which you can add cooked vegetables, nuts, nuts and seeds.
- Prepare steamed, grilled or cooked food. Avoid fried food and breaded.
- Eat at least five meals a day.
- Always have water and unsweetened beverages on hand, including milk (best if fortified, whether from cow, goat or vegetable).
- Always drink before and after breastfeeding. When finished, you can also eat something.
- Have hard-boiled eggs in the fridge. This will allow you to add extra protein and vitamins to your salads and side dishes.
- Yogurt cannot be missing from your diet either.
In addition, your pantry should not lack the following foods:
- Cans of preserves, especially fruits and vegetables.
- Nuts and chestnuts, dried fruits and seeds.
- Whole grains such as oats, rice and pasta.
- healthy oils
- Milk, better enriched
If you are vegan or vegetarian, the ideal is to consult a specialist to adapt your diet to breastfeeding so that you or your baby are not lacking any nutrients.
