What to eat for a nursing woman. Nutrition for a nursing mother: what is possible and what is not allowed during breastfeeding? Breastfeeding period
The birth of a new person requires a woman to significantly change her basic habits and preferences in her daily diet. The mother’s nutrition after childbirth comes to the fore when deciding on the healthy and timely development of the child. Human milk on a long period will replace all products for the baby. It will be the source of proteins, fats, carbohydrates, mineral elements and other useful substances necessary for the successful growth of a small organism.
Read in this article
Basic principles of nutrition for women during lactation
In the first few weeks after birth, the amount of excretion female body breast milk usually varies from 1 to 2 liters per day. Naturally, the body of a nursing mother must compensate for such costs. For this, nutritionists have developed basic principles of nutrition for a nursing woman.
Variety is the key to healthy and nutritious nutrition for a young mother
It is known that dietetics is an exclusively applied science and its recommendations can be treated differently. However, when calculating the nutrients necessary for a nursing woman, many experts have long come to a consensus.
The diet of nursing mothers should be quite varied and include all the basic products: from meat and dairy products to vegetables and fruits. What do experts advise young women:
- Fish is useful for mothers during this period; experts generally recommend low-fat varieties, such as pike perch or hake. Fish dishes require heat treatment, and for nursing women, decoctions or soup are most suitable.
- Meat and meat products Recommended exclusively in the form of poultry or lamb. Pork is harmful for a young mother and baby due to its high cholesterol content, and beef negatively affects the functioning of the child’s gastrointestinal tract. Dishes should be boiled or steamed.
- Dairy products for feeding this contingent of women still cause controversy among specialists in the dietetics of young mothers. Milk derivatives usually help add a large amount of animal protein to a woman’s diet, but at the same time, dairy products can cause gastrointestinal upset in mother and child. Heat treatment of dairy products will reduce such negative effects
For successful breastfeeding a woman needs to digest an appropriate amount of animal and vegetable fats daily: if butter or 20 grams of lard is enough. per day for normal lactation, then the body of a young mother will require about 30 - 35 g of vegetable or olive oil within 24 hours.
Stimulation of gastrointestinal tract activity in a nursing woman and her baby
Intestinal function in a woman and her child is one of the main factors in the first months after childbirth. To stimulate such activity, a certain amount of vegetables or fruits must be included in the mother's daily diet. These plants contain a lot of fiber and dietary fiber, which directly affect the growth of intestinal motility.
Fruits and vegetables are best sourced locally and in season. Most often, experts recommend introducing zucchini, carrots, pumpkin or beets into the daily diet of a nursing woman. However, given the weak immune system of the child’s body, the amount of vegetables for simultaneous administration should not exceed 150 - 200 g.
Nutrition for a nursing mother after childbirth urgently requires a large amount of fruit. Apples, pears, plums and currants will not only provide the necessary content, but will also enable women’s and children’s bodies to meet their glucose needs.
Sugar and others confectionery It is better to limit it, since there is a high probability of developing allergic reactions to their use. In addition, glucose promotes the formation fatty acids in an infant, which may affect normal functioning his liver and pancreas.
Liquid for nursing women
Water is the basis for the life of any organism, and a young mother cannot be an exception to this rule. Taking into account natural losses, a woman during lactation should drink at least 2 - 3 liters of water and other liquids.
When calculating water balance A nursing mother should remember that, in addition to water, a woman’s diet includes juices, first courses, and tea.
Immediately after childbirth, and even more so after a cesarean section, the amount of water for a woman in labor must be limited. This is due to redistribution free liquid between tissues in the body of a young mother and possible excess lactation, which can lead to the development of mastitis and other inflammatory processes mammary glands.
A woman's diet should not be dangerous for her baby.
We should not forget that many foods that do not cause negative reactions in a young mother can be dangerous for a small organism. The main danger for a baby can be fruits, which can cause various allergic reactions or lead to gastrointestinal disorders in the child.
As mentioned above, during breastfeeding it is necessary to limit the consumption of foods with high content Sahara. This includes various confectionery products, sweet dairy products, factory-made juices, etc. Of course, under complete ban there are any sweet carbonated drinks, such as Coca-Cola or Baikal.
The opinion of many pediatricians is widely known that all red vegetables and fruits are prohibited for young mothers. It is difficult to say whether such a warning is a legend, but experts strongly recommend avoiding citrus fruits, raspberries, strawberries and tomatoes while breastfeeding. Breastfeeding women should not ignore such recommendations.
Immediately after childbirth, the young mother’s diet is limited as much as possible, and only after the child reaches 3 months is it possible to introduce new foods into the mother’s diet. This is explained by the fact that it is at this moment that the baby’s immune system is more or less formed, and he can adequately respond to external challenges.
Oddly enough, but for the first 2 - 3 days a nursing woman is recommended to limit her food intake. Her body must adapt to hormonal changes, and a crowded bowel can cause a decrease in the release of prolactin and oxytocin, which in turn reduces breast milk production. Therefore, nutrition in the first days after birth will be quite limited.
A woman’s intestines need to be cleansed after childbirth and remove all the toxins that have accumulated there from the body. A new mother can benefit from plenty of fluids. Experts recommend fruit drinks and dried fruit compotes for nursing mothers during this period. The exception should be sweet juices and drinks that cause fermentation in the intestines.
No less important may be the use of special tinctures and herbal teas by a woman instead of water. Nettle and chamomile have the effect of reducing the risk of late bleeding, parsley stimulates nervous system nursing mother, and hawthorn or lemon balm help relieve postpartum depression.
In the first few days after birth, the main dishes for a young mother should be various porridges with water or with the addition of olive oil, vegetable soups, banana or apple casseroles. The most recommended vegetables are potatoes, zucchini, onions and cauliflower. The latter is one of the main vegetables in the diet of a nursing woman up to 3 months, when pediatricians allow adding white cabbage to the daily diet a few grams per day. The same can be said about cucumbers or beets.
From flour products preference should be given to pasta or spaghetti made from durum wheat. Hard cheese is allowed, but not more than 50 g per day and with full control of the baby’s gastrointestinal tract.
The mother’s diet for the first month after childbirth should help solve another problem. sensitive issue. During this period, a woman is subject to painful constipation. These gastrointestinal problems are caused by a change in normal diet and a decrease in circulating fluid, which is associated with the release of breast milk.
Most experts recommend using beets to combat these symptoms, seaweed and prunes. All plants should be introduced into the diet of a young mother only after heat treatment and in fractional doses. Among other things, a woman is obliged to constantly monitor the condition of her child.
Many pediatricians to decide similar problem advise to use dairy products, which are based on probiotics. If one can still agree with such recommendations, then the inclusion of bran in a nursing woman’s diet leaves many questions.
After 13-14 days, it is usually recommended to expand the diet and increase the volume of food for a young mother. However, such advice does not always lead to positive results, therefore, a nursing mother should focus on her condition and the baby’s reaction to new foods.
What a young mother definitely shouldn’t do
During breastfeeding, a woman should completely exclude from her diet foods that have increased allergic activity. This includes chocolate, coffee, honey, citrus fruits, smoked meats and spices. It is not recommended to use any pickles or canned food during lactation: in addition to the increased content table salt and spices, they can contain extremely dangerous anaerobic bacteria.
As already noted, it is necessary to limit as much as possible sugar, glucose and other substances that cause fermentation in the intestines of a woman and child. Carbonated drinks, of course, are also excluded from the diet until the end of the lactation period.
There are a large number of plants that do not directly affect the body of the mother and baby, but their presence makes breast milk unsuitable for consumption. Garlic, onions, cabbage and almonds are contraindicated for a young mother during breastfeeding.
And, of course, alcohol and nicotine. Such substances are also harmful to ordinary person, in the body of a nursing woman, and especially her child, they can cause a lot of pathological reactions, the consequence of which can be a permanent health disorder.
Nutrition of a nursing woman is very thin and complex issue, so you shouldn't try to solve it yourself. To avoid negative consequences for yourself and your baby, you should discuss all your decisions about introducing new foods into your diet with your doctor. After all, any mother during lactation is responsible not only for herself, but is also a guarantor of the healthy development of her baby.
From the first days of life, a newborn baby needs mother's milk. Therefore, in order not to harm your little miracle, a new mother should closely monitor her diet. Specially designed diets will help a nursing woman with this.
Compliance with the diet during lactation - benefit or harm
A nursing mother needs to eat a complete and balanced diet every day.
As a doctor, I completely agree with this statement. Although the first two months, and especially the first days after childbirth, it is better to adhere to a strict diet. After all, the baby is still very weak, and his digestive system is just beginning to work outside the mother’s womb. A nursing mother should strictly monitor her diet
Everything a mother eats directly affects the composition of breast milk and, as a result, the baby’s well-being. Any non-compliance with the rules can provoke in a child:
- allergies;
- rash;
- bowel dysfunction;
- colic;
- restlessness during sleep.
It is important for a woman to monitor the quality and freshness of the products she eats. Food poisoning will not bring anything good to an organism weakened by childbirth.
The following will also not benefit a nursing mother:
- binge eating. Many breastfeeding women are convinced that they have to eat a lot, like for two. This diet will bring nothing but excess weight and a distended stomach;
- unreasonable restriction in food. The second mistake young mothers make is too strict a diet for no good reason. If there are no problems with your health and the condition of your baby, you should not limit yourself to your favorite foods.
Pediatrician, doctor highest category E. Komarovsky believes that the diet of a nursing mother should be varied. In his opinion, you should not limit yourself in food, but you need to strictly monitor the reaction infant. If the baby develops redness, rash, abnormal bowel movements or abdominal pain, the product should be excluded.
Types of diets for nursing mothers
When choosing a diet during lactation, use common sense. You shouldn’t push yourself into strict limits without any particular reason, but you shouldn’t use everything in a row either.
Nutrition for colic while breastfeeding
The principle of the colic diet is to exclude from the nursing mother’s diet everything that can cause discomfort in the baby’s tummy. You should eat food often, but little by little - four or five times a day, 100–150 fifty grams at a time.
Intestinal colic is called abdominal pain in an infant, which is associated with adaptation gastrointestinal tract crumbs to new conditions of post-uterine development
It is believed that the baby’s digestive system begins to work stably at four months and colic goes away on its own. Therefore, it is worth adhering to such a diet during the first four to five months after childbirth.
This diet helps increase and stabilize lactation, start the body’s recovery process after childbirth, improve the baby’s digestion, and avoid colic and other types of ailments. It is completely safe and well tolerated thanks to a large list of approved products. The occurrence of side effects when following a diet for colic is practically reduced to zero. Except when individual intolerance individual ingredients.
Recommended products and methods of preparing them for a colic diet
Benefits for a young mother:
- boiled meat (beef, chicken, turkey, rabbit);
- lean soup without adding legumes and garlic;
- braised cabbage. Cabbage should be stewed without adding salt, spices or sauce. Excessive consumption of this product may cause constipation or diarrhea, as well as flatulence in the baby. Therefore, you can eat no more than 200 grams of stewed cabbage at a time and do not eat it every day;
- oatmeal or buckwheat without adding salt and butter;
- pasteurized milk, kefir;
- low-fat cottage cheese (one hundred grams per day);
- stewed zucchini;
- cookies that do not contain margarine;
- weak green tea with milk;
- compote with dried fruits, for example, dried apples. The woman herself decides whether to strain the compote or not, based on her taste preferences.
Braised cabbage It is allowed for nursing mothers, but should not be abused For me, dried fruits from compote were an excellent dessert during lactation. I cut them into small pieces and added them to cottage cheese or porridge.
Prohibited Products
There is a list of foods that can cause discomfort in a baby while breastfeeding:
- green pickled peas;
- fresh cabbage of various varieties;
- cakes, chocolate, honey and other sweets;
- onions and green onions;
- asparagus, celery, Bell pepper;
- orange, grapefruit, lemon;
- fresh cherries, plums, grapes;
- strong green or black tea, coffee, and cocoa;
- nuts and exotic fruits;
- fatty, smoked, canned, fried;
- fast food;
- alcohol. Even in small doses it causes severe poisoning.
During the colic diet, it is forbidden to eat salad made from fresh cabbage and pickled green peas, as its ingredients can cause colic and indigestion in the baby. Table: sample menu for five days
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Video: Dr. Komarovsky’s opinion on breastfeeding and colic
I breastfed my two children until they were one and six months old each on an anti-colic diet. Therefore, I do not agree with the opinion of Dr. Komarovsky. Such a diet not only reduces the likelihood of colic in the baby, but also stabilizes general state mother.
Reviews
I was prescribed a colic diet by our pediatrician. At that time, we had been suffering from these colics for about a month. The doctor gave me a booklet where everything was described in detail: what you can eat and what you can’t. After a week of following the diet, I noticed results. My daughter almost stopped being tormented by these terrible attacks of pain in her tummy, and I began to feel lighter. It turns out that it’s not for nothing that they say that you need to adhere to principles healthy eating during lactation.
You know, of course, the pediatrician also gave me grocery lists, but I didn’t really follow them. I just haven’t eaten at all allergenic products- and there were no colics. She drank milk and kefir, ate baked meat, soup, borscht, and when the baby got older, fish and eggs, in general, everything. Colic in babies, of course, is a consequence of the mother’s diet, but it is also a physiological moment.
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Photo gallery: allowed and prohibited foods in the diet for colic
Boiled low-fat meats are a mandatory component of a nursing woman's diet. Cabbage can cause colic. Daily consumption of cereals is mandatory for a nursing woman. A young mother is recommended to consume cottage cheese daily, the fat content of which does not exceed 5%. Legumes increase gas formation in the intestines. Rich broths should be prohibited during pregnancy. breastfeeding Any sweets should be significantly limited, and in case of severe colic, completely eliminated
Gluten-free diet while breastfeeding
A gluten-free diet is prescribed exclusively by a doctor and in order to identify and eliminate the symptoms of a disease such as celiac disease. Celiac disease is a congenital intolerance to gluten-containing foods.
Symptoms of this disease are expressed in:
- stopping weight gain;
- growth arrest;
- poor appetite;
- copious stools with mucus;
- bloating;
- lethargy and irritability.
One of the symptoms of celiac disease is a large belly and thin limbs. As a rule, parents learn that their baby is gluten intolerant when they begin introducing complementary foods made from gluten-containing cereals, bread, pasta or cookies.
The principle of a gluten-free diet is to remove foods containing gluten from the diet of mother and baby. You can eat four or five times a day. The serving size depends on the chosen dish.
Studies of celiac disease have shown that if a woman consumes foods that contain gluten from five months after giving birth, this reduces the risk of developing the disease by 50% and helps the baby’s intestines adapt and absorb gluten without problems.
Authorized products
During a gluten-free diet you can eat:
- dairy and fermented milk products;
- fruits;
- vegetables;
- berries;
- eggs;
- dietary meat: veal, chicken, rabbit and turkey;
- fish;
- gluten-free cereals: rice, corn, buckwheat;
- legumes: beans, peas, soybeans, lentils;
- nuts.
Almost all vegetables and fruits are allowed on a gluten-free diet Prohibited Products
The following should not be consumed on a gluten-free diet:
- wheat;
- barley;
- rye;
- oats.
It is important to understand that with a gluten-free diet, infants may experience digestive problems and constipation, since it contains very few foods containing fiber. Therefore, the mother needs to include a large amount of vegetables and fruits in her diet. They contain the necessary digestive system fibers. 
Gluten can be hidden in confectionery, pasta and bakery products, ice cream, semi-finished products, store-bought spices, canned meat and fish, sausages, imitators of natural products
We can say that a gluten-free diet during lactation is quite simple. Although it may be difficult for a nursing mother to give up her favorite cakes or pasta.
If celiac disease is confirmed, the child will be forced to adhere to a gluten-free diet throughout his life. If you don't follow the diet, the symptoms will return.
Table: sample menu for a nursing woman
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Video: Dr. Komarovsky about gluten and gluten-free nutrition
Review
We were prescribed a gluten-free diet. Of course, it was hard for me. There was nothing tasty to eat. But for the sake of your son’s health, what can you do! Until 6 months everything was fine, and he ate breastfeeding with appetite and gained weight normally, then they decided to introduce complementary foods. She started giving all sorts of porridges, sucking some white bread and it started. Constant problems let's go with the tummy, in a month I gained only 400 grams! I got scared and went to the doctor. We were then prescribed a bunch of tests, they even took a piece of mucous from the intestines. They told me to strictly follow a gluten-free diet. After 2 and a half months everything went away completely. In general, improvements began in the first week, the stool became less smelly. As a result, they diagnosed him with celiac disease. Now my son is already 6 years old and everything is fine, but the whole family supports him and is on a diet. This makes it easier for him to avoid temptations.
Rita.Rita2712 2014–12–03
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Dairy-free diet while breastfeeding
Children suffering from an allergy to cow's milk protein and their breastfeeding mothers can only be switched to a dairy-free diet by their attending physician. Prescription of appropriate nutrition occurs only after reliable identification of the causes food allergies. As a rule, the diet is designed for a period of more than six months.
Prohibited Products
During the period of following a dairy-free diet, it is prohibited to consume:
- whole milk;
- infant formula prepared from whole cow's milk protein;
- fermented milk products (kefir, fermented baked milk, yogurt);
- cottage cheese;
- meat of dairy animals (beef);
- butter;
- dairy products made from the milk of other animals (for example, goat's milk).
Cow's milk protein is the main allergen for a baby in the first year of life On initial stages The diet is diagnostic in nature, so the following should also be excluded from the diet for one month:
- eggs;
- fish;
- citrus;
- nuts;
- chocolate and other sweets;
- coffee, strong tea, cocoa.
The third most common allergen in children is wheat. Svetlana Gennadievna Makarova, doctor medical sciences and head of the department of preventive pediatrics of the Federal State Institution National Medical Research Center for Children's Health of the Ministry of Health of the Russian Federation, advises excluding from the diet foods that contain gluten (wheat, rye, barley, oats).
During a dairy-free diet, the taboo is mainly on foods rich in calcium, magnesium, vitamin D and phosphorus. Therefore, it is worth making sure that breast milk contains enough vitamins and minerals that can fill this gap. In this case, a nursing mother should include the following foods in her diet:
- lean meats (rabbit, turkey);
- vegetable oils;
- cereals (corn, buckwheat, rice, millet);
- whole wheat bread;
- various varieties of cabbage;
- light-colored fruits and vegetables (green apples, zucchini);
- other types of milk (coconut, rice).
All products should be introduced gradually, observing the baby’s reaction. We also must not forget that the daily calorie intake during lactation is 3000–3500 kilocalories. Therefore, in order to produce required amount milk, you need to eat enough meat and vegetables.
Table: sample menu for a nursing mother during a dairy-free diet
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Review
The main difficulty for me was not so much adherence to a dairy-free diet, but the need to select alternative products that ensure the intake of sufficient quantity protein and calcium. Well, and, of course, at first it was difficult without familiar products make do. But I lost a lot of weight. I stuck to the diet for 7 months, then I stopped breastfeeding and there was no need for a diet either.
Baby Furby
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Salt-free diet for a nursing woman
Many nursing mothers argue about the benefits and harms of salt during lactation. Salt is a wonderful and indispensable seasoning for many dishes, but it overuse may be not in the best possible way affect human health.
Nutritionists are confident that daily consumption of five grams of salt is extremely necessary for our body, but its excess negatively affects the functioning of internal organs.
Fat deposits are actually the same liquid that, when retained in cells, increases their size. This is how cellulite and sagging skin appears.
During lactation, a woman consumes large amounts of fluid. As a result, swelling may appear in the area of the legs, face and arms. In such cases, it is recommended to adhere to a salt-free diet. 
During a salt-free diet, it is not fat tissue that is lost, but kilograms of water
It is worth noting right away that the absence of salt for several days will not help you radically lose weight. A salt-free diet is only suitable as a way to unload the body. It is impossible to completely abandon the use of salt, since its substances are directly involved in regulating the water-salt balance of our body. Long-term restriction can have a detrimental effect on well-being.
What can you eat during a salt-free diet:
- fruits and vegetables saturated with water (cucumbers, sweet peppers, celery, pears);
- lean meats (veal, rabbit, turkey);
- various porridges (buckwheat, oatmeal);
- loose leaf teas without sugar;
- water (more than two liters per day);
- vegetable oils (olive, sunflower);
- fresh herbs (parsley, dill);
- low-fat fish (pollock).
Prohibited Products
You should stop using for a while:
- fatty, smoked, salted and lightly salted;
- fermented milk products (kefir, fermented baked milk, yogurt). They are believed to reduce the effectiveness of the diet;
- coffee, strong green or black tea;
- sparkling water, kvass;
- spices, salt, sauces (mayonnaise);
- salt-containing products (cheese, sausages);
- chocolate and other sweets (cakes, sweets);
- bread and pastries.
Interestingly, the body is freed from excess fluid in the first 24 hours from the start of the diet. Therefore, it is best to start a diet not in the morning, but in the evening, since at night the body will remove salt, and not liquid, from the cells.
Remember that the salt-free diet method is designed for two to three days and no more.
Table: sample menu for a nursing woman, designed for three days
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Video: salt-free nutrition with comments from nutritionist Ionova
Review
The salt-free diet is, in my opinion, the most cruel diet in the world. I am not kidding. In fact, you need to clearly and clearly understand that salt in reasonable quantities is part of metabolic processes in organism. The only problem is that we have long lost this framework of “reasonable quantities”. And for many, including me before, eating a piece of salted fish is not difficult. About two weeks passed, I realized that if I didn’t lick the edge of the salt shaker, I’d just go crazy))). And I licked it... It was the torture of centuries. If only you knew what a disgusting muck salt is!!! It made my throat tickle, irritated my tongue, I almost vomited from what I experienced until I drank almost a liter of water to wash away traces of salt crystals from my tongue... I didn’t want any more salt until the very end. Summarizing my thirty-day experience of eating food without salt, or more simply, the Salt-Free Diet, I can assure you that sometimes sweat over upper lip sweeter than marmalade))). I didn’t believe it when my friend told me about this, but it’s a fact! And this is just after a month of dieting!
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Diet for weight loss during lactation
All methods of “emergency weight loss” are absolutely not suitable for a breastfeeding woman. 
Return to pre-pregnancy weight occurs approximately within a year after the birth of the child.
Remember that restricting yourself in food for the first six months after childbirth is fraught with consequences such as:
- weight gain;
- early loss of milk;
- general deterioration of condition skin;
- leaching of calcium from the body;
- deterioration of the condition of teeth, nails, hair;
- emotional discomfort, depression.
The principles of a weight loss diet are simple:
- We don’t go hungry;
- we remove everything fatty, smoked, fried and sweet from the diet;
- exclude fast food;
- saturating the menu healthy products(vegetables, fruits, cereals, dietary varieties meat).
We eat often, but little by little. A serving of 100–150 grams will not lead to overeating and, as a result, will not cause the formation of extra pounds. Remember that the main task of a nursing mother in the struggle for a slim figure is not to increase her weight after childbirth.
Table: sample menu for weight loss while breastfeeding
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Video: how to lose weight while breastfeeding
In order to regularly replenish “losses”, a nursing woman needs to properly formulate her diet. This is especially important in the first months of lactation, when the volume of milk can reach one liter or more. As the proportion of complementary foods in the baby's diet increases (which occurs at 5-6 months of life and later), the volume of human milk he needs decreases and, accordingly, the mother's need for additional amounts of energy and nutrients decreases.
The first principle is diversity.
The nutrition of a nursing woman should be complete and varied. It is necessary that her diet include all major food groups: meat and fish, milk and dairy products; eggs; bread and bakery products, cereals, pasta; vegetable oils; butter; vegetables, fruits, berries, fruit and vegetable juices; sugar and confectionery.
Meat is preferable to use various types: lean pork, tongue, white poultry (preferably boiled or in the form of meatballs and meatballs).
You can increase the amount of protein in your diet with cottage cheese and cottage cheese. Milk and dairy products should be consumed in heat-treated form: cheesecakes, cottage cheese casserole, condensed concentrated milk without sugar. Whole cow's milk, an excess of which in the mother’s diet can cause allergic reactions in infants, it is advisable to partially replace it with various fermented milk products (kefir, yogurt, fermented baked milk, etc.).
It is better to alternate milk and fermented milk products.
It is very important that the diet of a nursing mother contains enough dietary fiber to stimulate motor activity intestines. To this end, the daily menu should include a significant amount (at least 400 g) of fresh or cooked vegetables (carrots, beets, zucchini, pumpkin, etc.), about 300 g of fruits and berries (for example, apples, pears, plums, currants , gooseberries, cherries), juices (200-300 ml), especially with pulp - both freshly prepared and canned (preferably intended for baby food). However, it is not recommended to eat tropical fruits(except bananas) and fruits colored orange and red. Millet, buckwheat and oatmeal(it is better to alternate porridges), wholemeal bread and especially dried fruits (prunes, dried apricots).
The daily diet of nursing women should contain 25 g of butter, 15 g of vegetable oils (sunflower, corn, soybean, olive).
Sugar and confectionery products (preferably marshmallows, marshmallows, marmalade, low-fat cakes and pastries) should be eaten in limited quantities, as they have an allergenic effect and contribute to the deposition of fat in the body.
Principle two - safety
The diet of a nursing woman must ensure the absolute safety of milk and the absence in it of a number of substances that can cause adverse influence on the organs of the gastrointestinal tract, as well as on other organs and systems of infants. Thus, the food of a nursing mother should not contain ingredients that can cause allergies or increase fermentation processes in the baby’s gastrointestinal tract. In this regard, it is necessary to limit the consumption of products containing significant quantities extractives, essential oils and salt: meat and fish broths, onions, garlic, canned snack foods, pickles, marinades, salted and smoked fish, sausages.
It is undesirable to eat food fermentative in the intestines and thereby - dysfunction of the gastrointestinal tract: grapes, large amounts of sugar and confectionery products, sweet curd spreads and cheeses, sweet soft drinks, sweet cereals and other foods containing large amounts of sugar. It is also necessary to remove from the diet foods with high sensitizing (allergenic) activity: chocolate, cocoa, peanuts, crabs, shrimp, crayfish, as well as any products that in the past caused food intolerance in women. You should avoid eating meat from young animals and birds, because their protein, like the substances used to prepare smoked meats, has an increased allergenic potential. For the same reasons, you should limit or even eliminate the consumption of eggs, citrus fruits, strawberries, and tomatoes.
Provide breastfeeding women with everything they need nutrients, and first of all, specialized food products (Femilak, Olympic, Enfamama, Dumil Mama Plus) will help with protein, vitamins and minerals. They are made on the basis of milk, to which vegetable oils are added, essential vitamins, mineral salts and microelements. For women with hypogalactia (insufficient milk production), it is advisable to include in the diet a specialized food product for nursing mothers “Milky Way”, containing a specialized additive that stimulates lactation (galego herb extract).
Principle three - proper drinking regime
Extremely important for maintaining full lactation is drinking regime nursing mother. She should drink at least 1000 ml of liquid in addition to the usual volume (in the form of tea, milk, juices, drinks, etc.). It should be noted that it should not be introduced into the diet of a nursing mother immediately after birth. large quantities liquids. So, before the start of lactation, during the period of colostrum production, the amount of liquid consumed (including first courses, fruits and vegetables) should be limited to 1000 ml. Otherwise, with the onset of lactation, which occurs on average 2-4 days after birth, the amount of milk may be excessive, which will complicate its separation; as a result, lactostasis may develop.
Based on these recommendations, employees medical institutions make a list of products that can be brought to the postpartum ward for the postpartum mother. So you shouldn’t be hostile to any prohibitions that a young dad may encounter when trying to give his wife a bunch of grapes or a cream cake, because prerequisite The diet of a young mother is the safety of products for the baby.
It should be mentioned that the quality of breast milk only partly depends on the composition of the food consumed. For example, the amount of protein in breast milk does not depend on the amount of protein in a woman’s diet, but the amount of fats, vitamins and minerals directly related to the amount of these substances in the diet. However, the necessary substances, even in case of their deficiency, enter the milk, while their reserves in the mother’s body are depleted.
Sample menu for a nursing mother
Day 1
6.00 - kefir.
- rice milk porridge,
- bread with butter and cheese,
Lunch:
- apple,
- salad of carrots, cranberries and dried apricots with vegetable oil,
- fresh cabbage soup,
- potato casserole with stew,
- dried fruits compote,
- bread.
- apple juice, 1
- cookies (crackers).
- cucumber and herb salad with vegetable oil,
- fish boiled in milk sauce with vegetable stew,
- tea with milk,
- bread.
The first month of a child’s life is one of the most crucial moments for every mother. Completely immersed in caring for the baby, women often forget about themselves, not paying due attention to their rest and nutrition. But proper nutrition a nursing mother needs to be established immediately after the birth of the child in order to avoid many problems in the future.
Are we breastfeeding? Of course yes!
Breast milk - ideal food for a baby.Breast milk is the ideal food for a baby, in which nature itself contains the best combination of nutrients and beneficial substances. Fortunately, now we don’t have to convince responsible parents of the need natural feeding. I will not repeat well-known information and describe in detail the benefits of breastfeeding; I will only recall the main points. Breastfeeding is:
- strong immunity, healthy digestion and minimal risk allergic reactions for your child;
- good uterine contraction and rapid normalization of weight in postpartum period, reducing your chance of developing breast cancer;
- convenient and cheap way of feeding compared to any others.
Well, if you plan to breastfeed, you should take care of your diet.
The importance of nutrition during lactation
Proper nutrition during lactation helps solve several problems at once:
- Prevent hypogalactia and prolong breastfeeding as much as possible.
- Provide yourself and your child with the necessary nutrients, vitamins, micro- and macroelements.
- Prevent intestinal colic and constipation in babies.
- Avoid diathesis in your baby.
In addition, nutrition can influence the taste of milk.
Why the first month?
During the first month of lactation, a woman’s diet has a number of characteristic features, in connection with which it is advisable to separate the mother’s diet during this period from general dietary recommendations during breastfeeding. Firstly, the diet is quite strict at first; “new” products are introduced gradually and carefully so that it is possible to assess the baby’s tolerance of their components. However, the menu should remain complete and balanced in terms of the main components - proteins, fats, carbohydrates, calories, vitamin and mineral composition, and contain dietary fiber.
In addition, in the first weeks of breastfeeding, lactation is just establishing - it happens that the baby does not have enough milk. Therefore, the mother’s diet must be enriched with foods that can stimulate the production of breast milk, and she must drink plenty of fluids.
First of all, don’t go to extremes
In the diet of nursing mothers, you can often find two extreme opposites: some women begin to “lean” heavily on food, trying to provide the baby with everything necessary, while others, on the contrary, deny themselves the most familiar food, fearing that the baby will have allergies. Neither approach is correct.
Overeating and eating all foods indiscriminately can provoke intestinal colic or diathesis even in children who are not prone to allergies. On the other hand, too poor a diet reduces nutritional value breast milk, also impoverishing its taste. If the baby is healthy and has no allergic reactions, experts do not recommend following strict diet, against the background of which the mother herself will not receive enough valuable nutrients and will not be able to pass them on to the child. The food should be varied and tasty, but some basic rules must still be followed.
Eating right: what and how to eat
Fermented milk products are allowed for a woman from the first week of feeding. In the first week of breastfeeding, dietary requirements are the most stringent. The following products and dishes are allowed:
- dairy and dairy-free porridges;
- boiled and vegetable stew– potatoes, zucchini, cauliflower, in small quantities – white cabbage, carrots and onions;
- lean meat (beef, veal, rabbit, lean pork) – stewed, boiled or steamed;
- chicken - boiled or stewed, without skin;
- vegetarian soups or on the “second” meat broth without frying;
- fermented milk products – cottage cheese, cheese, kefir, white natural yogurt, fermented baked milk (without dyes, flavors, flavorings, fruit and berry fillers);
- wheat, bran, rye-wheat bread, dry biscuits.
Do not forget that for full lactation it is necessary drinking plenty of fluids: compotes from dried fruits or apples, special herbal teas for nursing mothers (based on fennel, dill, anise, cumin), weak tea, possibly with the addition of a small amount of milk, fermented baked milk, kefir, boiled water. You should not drink whole milk (it causes increased gas formation), carbonated drinks, lemonades and yoghurts with fruit and berry fillings (can cause allergies), coffee and strong tea (increase the child’s excitability), alcohol. Not recommended industrial production compotes and juices - they contain many preservatives and other harmful artificial additives.
In the following days, the diet should be gradually expanded, adding no more than one new product per day - this way you will have the opportunity to notice what exactly the child reacted to and remove this product from the diet. Nursing mothers can and should eat fresh fruits(pears, green and yellow-green apples, bananas), some berries (black currants, apricots, chokeberry, gooseberries, plums), fresh vegetables(small amounts of grated carrots, white cabbage, cucumbers), greens (dill, parsley). In addition to vitamins and microelements, fresh vegetables and fruits provide you and your child with dietary fiber, necessary for healthy digestion And .
For adequate protein intake, the diet must contain fermented milk products and lean meat every day, boiled eggs– 1–2 times a week. River and sea low-fat fish (pike perch, cod) are allowed 1-2 times a week. Preference should be given to stewed, boiled and steamed dishes.
Try to formulate your menu primarily from products that grow in the region where you live. natural conditions. For example, in winter and early spring you should not buy exotic fruits, greenhouse cucumbers or imported berries.
The frequency of meals for a nursing mother should not be less than 5-6 times a day, preferably every 4-5 hours. A nursing mother should not constantly feel hungry! Even snacks at night are recommended: you can drink a glass of kefir or yogurt, hot weak tea with milk when you get up to feed the baby. To avoid overeating, consume portions of 300–400 grams per meal (including the liquid you drink).
If you need something sweet, add sugar to tea and milk porridge. If your child has normal tolerance, you can treat yourself to a couple of teaspoons of condensed milk or a piece of homemade biscuit without cream. Gradually, assessing the cleanliness of the baby’s skin, jams and jams can be introduced.
Strict restrictions or abrupt change The diet of a nursing mother is not needed at all - a woman’s diet during lactation should be tasty and familiar to her. The exception is some products, the consumption of which is not recommended due to the risk of developing allergic reaction or intestinal colic in infants.
As an additional source of vitamins and microelements to the diet of a nursing mother, especially if there is a tendency to hypogalactia (insufficient production of breast milk), experts recommend using the drug "Apilak Grindeks", which contains 10 mg of natural royal jelly, will provide the body with everything essential vitamins and macro- and microelements to maintain vitality and provide comprehensive assistance to the body. It contains the same valuable substances as breast milk: proteins, fats, carbohydrates, a group of vitamins (A, C, B1, B2 B3, B5 B6, B12, E, K, folic acid), macro and microelements (calcium , iron, phosphorus, zinc, magnesium, sodium, potassium).
The drug Apilak Grindeks has clinically proven its effectiveness in the treatment of hypogalactia, gently stimulating milk secretion in women suffering from this problem.
Unwanted Products
Allergies are almost always caused by eating chocolate and cocoa, citrus fruits, red berries (cherries, strawberries, raspberries), melons, pineapples, smoked, fried foods and canned food. This also includes industrial products with the addition of large quantities of dyes, flavors and preservatives (including sausages), seafood and red fish, rich broths, honey, nuts (the use of several is allowed walnuts if well tolerated by the child).
It should be taken into account that increased sensitivity to food components can vary widely. In children prone to allergies, diathesis occurs at the most different products, which should be determined individually. Healthy children sometimes tolerate their mother’s consumption of nuts, cocoa and other potential allergens quite well.
To the baby's tummy bloating and intestinal colic cite whole milk, a large amount of carbohydrates in the diet, especially easily digestible ones (sugar, baked goods, pasta, other flour and confectionery products), coarse vegetable fiber(large quantities of cucumbers, fresh cabbage, apples, black bread, legumes, grapes).
In addition, some foods can change the taste of milk to the point that the baby begins to refuse the breast (this happens in very in rare cases). These include:
- garlic, raw onions;
- hot, bitter and spicy seasonings;
- excess sweet or salty.
An example of a menu on the 1st day after discharge from the hospital:
- 1st breakfast: oatmeal porridge with milk 200 g with a piece of butter, a glass of weak tea, dry cookies;
- 2nd breakfast: a glass of yogurt, dry biscuits or a sandwich with cheese;
- Lunch: vegetable soup (about 150 g), mashed potatoes (100 g) with a cutlet (50 g), bread, a glass of dried fruit compote;
- Afternoon snack: cottage cheese with sour cream – 150 g, a glass of compote or dried fruit jelly;
- Dinner: stew with vegetable side dish(about 200 g), herbal tea;
- Before bed: a glass of kefir or fermented baked milk, dry cookies.
Mother and baby are a single organism. What a woman eats immediately enters the child’s body, and therefore she must treat food more than critically. How to properly organize your diet by month? When to introduce new foods into your diet?
Preface
Most breastfeeding mothers make the same mistake - eating too much or too often. Remember, even if you are breastfeeding, you do not need large quantities food. Otherwise, the opposite effect occurs, in which your baby receives all the toxins and waste.
In addition, it takes not so many calories to produce milk - no more than 500, everything else will smoothly settle on your hips.
It is worth remembering that various substances enter our body not only with food, but also through the skin. Therefore, during the feeding period it is very important to pay Special attention personal hygiene.
Choose the cosmetic products you use carefully. Many well-known cosmetic brands use dangerous ingredients in their products, such as Sodium lauryl/Laureth Sulfate or CocoSulfate. Similar chemical substances can cause great harm your body and the health of your child. Substances are absorbed into the pores and penetrate into the blood, mixing with natural processes, occurring in the body. For an infant, these substances are very dangerous and can cause poisoning.
Many experts advise using only natural cosmetic products based on natural components: vitamins, extracts and oils. Professionals in the field of cosmetology recommend harmless products from Mulsan Cosmetic (mulsan.ru). It contains no sulfates, silicones or preservatives, which makes it completely safe. Manufacturers of Mulsan Cosmetics have also developed a children's line of washing cosmetics that is suitable for any age.
There is nothing complicated about properly organizing your diet. See for yourself:
1. Drink up to 2.5 liters of fluid per day. Almost all the water will go to lactation. There is no need to exceed this norm, it will only reduce milk production.
2. Give preference to a raw food diet.
3. Eat fresh berries, vegetables and fruits (300 - 350 grams per day). They will help you recover faster after childbirth. But don’t forget about one condition - we eat only what grows in our area. Exotic delights are out of the question for now.
4. The basis of your diet should be the following products:
- Stewed or boiled meat (not fatty). Ideally, it should be veal or rabbit;
- Milk and dairy products – little by little and not often. Cottage cheese (up to 200 grams 3 times a week) and sour cream 15% fat are very useful;
- Fish (hake, pike perch, cod) – 1-2 times a week;
- Eggs – 1 pc. in two or three days;
- Bread – rye, from wholemeal flour;
- Pasta – from durum wheat;
- Porridge – millet, buckwheat, oats;
- Oil (sunflower, corn, olive) – 15 grams per day;
- Butter – 30 grams per day;
- Compotes of prunes, dried apricots, raisins;
- Vegetables (pumpkin, carrots, zucchini, beets) – 450 grams per day, boiled or fresh. You can also steam vegetables. As for potatoes, you shouldn’t overuse them;
- Almonds - a small handful, sometimes;
- Pastila, marshmallows from natural ingredients– 1-2 times a week, a little at a time.
5. And this is a list of prohibited products. It applies to the first three months of the baby's life. Take note:
- Canned food – fish, meat, dairy;
- Vegetable marinades;
- Homemade pickles;
- Ketchups;
- Semi-finished products;
- Cow's milk (whole);
- Mayonnaise;
- Hot sauces, except soy;
- Legumes;
- Strong tea;
- Juices;
- Coffee;
- Alcohol;
- Dried fruits;
- White cabbage;
- Grape;
- Nuts;
- Chocolate;
- Cheese – processed, with mold;
- Sausages.
6. Be sure to keep a food diary and record in it the date of introduction of the new product and the baby’s reaction. Don't binge on food, especially if you have people in your family with allergies. Introduce foods gradually and carefully monitor your child’s well-being.
This diary might look like this:
Menu for nursing mothers: from 2 to 6 months
Now you can expand your dietary limits a little, but your nutrition should remain correct and rational. It is allowed to slightly reduce the percentage of raw fruits and vegetables. You can add a small portion of boiled food to the menu. It is also very useful for nursing mothers to consume grain sprouts.
You can:
- Lenten borscht seasoned with pasteurized tomatoes or tomato juice;
- Fruits and vegetables in season (raw);
- Nuts other than peanuts and pistachios;
- Meat – rabbit, domestic chicken, veal, quail;
- Fruit drinks made from lingonberries, pitted cherries, blueberries or currants;
- Homemade pitted apple or cherry jam;
- Freshly squeezed juices from beets, apples, pumpkins or carrots;
- Fresh onions;
- Dried and fresh spices - oregano, mint, basil, lemon balm, thyme, celery, tarragon, savory.
Remember the prohibited list, it is still relevant!
Menu for nursing mothers: from 6 months to a year
Rejoice! You are allowed to occasionally treat yourself to something fried, but not greasy. True, boiled dishes still occupy first place in the food charts of nursing mothers.
You can also try some exotic fruit, pollen, garlic, seafood, legumes and chocolate. Best time for such experiments - morning.
But from following products should still be abandoned:
- Condensed milk;
- Sweet carbonated drinks;
- Processed cheese;
- Mayonnaise;
- Margarine;
- Refined sugar;
- Pasta in large quantities;
- Fast food;
- Pickles;
- Smoking;
- Semolina;
- Sausages;
- Semi-finished products;
- Ice cream;
- Canned food.
Nutrition for nursing mothers: from one year to one and a half years
You can safely return to your usual diet. This does not mean that you need to switch to dry food and eat once a day. Stick to a healthy diet, because you probably already noticed it beneficial influence not only on the baby, but also on yourself.
Of course, it’s not easy to deny yourself your favorite foods, but your child’s health is worth these feats, isn’t it?
What is dangerous besides food?
We want to touch on a topic not related to food. For pregnant women, choosing the right cosmetics, namely shampoos, is very important.
Pay attention to the products you currently use. If the composition contains substances such as Sodium lauryl Sulfate, Sodium Laureth Sulfate, Coco Sulfate, PEG, MEA, DEA, TEA, silicones, parabens, we strongly recommend that you avoid such shampoos.
Search natural remedies without this chemical content. There are already many articles devoted to what negative influence they provide, up to oncological diseases. Often, when we come to the store, we find that 95% of shampoos have the same composition. Pick up good means is not as simple as it seems.
Recently, colleagues from our editorial office decided to look into this problem themselves. After looking through many samples, it turned out that most of the well-known companies posing as natural were simply lying. The composition contained the presence of these same chemicals. The only company that has successfully passed control is Mulsan Cosmetic, a manufacturer of all-natural cosmetics.
The only negative, but at the same time a plus, is a shorter shelf life than competitors (10 months). The manufacturer explains this by the absence of chemical preservatives. So we confidently recommend the official online store mulsan.ru. Take care of your health and carefully read the ingredients of cosmetics.
