What to eat for a breastfeeding woman. Nutrition of a nursing mother: what is possible and what is not possible during breastfeeding? breastfeeding period
The birth of a new man requires a woman to significantly change the basic habits and addictions in the daily diet. The nutrition of the mother after childbirth comes to the fore when deciding on the healthy and timely development of the child. Women's milk a long period will replace all products for the baby. It is it that will be the source of proteins, fats, carbohydrates, mineral elements and others. useful substances necessary for the successful growth of a small organism.
Read in this article
Basic principles of a woman's nutrition during lactation
In the first few weeks after childbirth, the amount of excreted 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. To do this, nutritionists have developed the basic principles of nutrition for a nursing woman.
Variety is the key to a healthy and nutritious diet for a young mother
It is known that dietology is an exclusively applied science and its recommendations can be treated differently. However, when calculating the nutrients needed 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 main products: from meat and dairy products to vegetables and fruits. What do experts advise young women:
- Fish is useful for mothers during this period, mainly experts recommend low-fat varieties, for example, pike perch or hake. Fish dishes require heat treatment, and for nursing women, decoctions or ear are most suitable.
- Meat and meat products recommended exclusively in the form of poultry or lamb. Pork for a young mother and baby is harmful with high cholesterol, and beef adversely affects the work of the child's gastrointestinal tract. Dishes should be boiled or steamed.
- Dairy products for the nutrition of this contingent of women still cause controversy among specialists in the nutrition of young mothers. Milk derivatives usually contribute to the addition of a large amount of animal protein to a woman's diet, but at the same time, dairy products can cause gastrointestinal upset in the mother and child. Heat treatment of dairy products will reduce these negative effects.
For a successful breastfeeding a woman needs to absorb the appropriate amount of animal and vegetable fats daily: if butter or fat is enough 20 gr. 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 the gastrointestinal tract in a nursing woman and her baby
The work of the intestines 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 used locally and seasonally. Most often, experts recommend introducing zucchini, carrots, pumpkins 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 reception should not exceed 150 - 200 g.
Nursing nutrition after childbirth also requires a large amount of fruit. Apples, pears, plums and currants will not only allow you to get the necessary content, but also enable the female and children's body to pay off their glucose needs.
Sugar and others confectionery it is better to limit, 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 a nursing woman
Water is the basis of the life of any organism, and a young mother cannot be an exception to this rule. Given the 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 contains juices, first courses, and tea.
Immediately after childbirth, and even more so after a caesarean section, the amount of water for the woman in labor must be limited. It has to do with redistribution. free liquid between tissues in the body of a young mother and possible excessive lactation, which can lead to the development of mastitis and other inflammatory processes mammary glands.
Feeding a woman should not be dangerous for the baby
It should not be forgotten that many products 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 that can cause various allergic reactions or lead to a disorder in the digestive tract in a child.
As mentioned above, at the time of breastfeeding, it is necessary to limit the use of dishes with high content Sahara. This includes various confectionery products, sweet dairy products, factory 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 about the prohibition for young mothers of any red vegetables and fruits. 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 diet of a young mother is limited to the maximum, 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 the first 2 - 3 days a nursing woman is recommended to limit food intake. Her body must adapt to hormonal changes, and a full bowel can cause a decrease in prolactin and oxytocin release, which in turn reduces breast milk production. Therefore, nutrition in the first days after childbirth will be quite limited.
The intestines of a woman need to be cleansed after the period of childbirth and remove from the body all the toxins that have accumulated there. A large volume of liquid can help a young mother. Experts recommend during this period to a nursing mother, fruit drinks, dried fruit compotes. The exception should be sweet juices and drinks that cause fermentation in the intestines.
No less important may be the use by a woman instead of water of special tinctures and herbal teas. Nettle and chamomile have the effect of reducing the risk of late bleeding, parsley stimulates nervous system a nursing mother, and hawthorn or lemon balm contribute to the relief of postpartum depression.
In the first few days after childbirth, the main dishes of a young mother should be various cereals on the water or with the addition of olive oil, vegetable soups, banana or apple casseroles. Of vegetables, potatoes, zucchini, onions and cauliflower are mainly recommended. The latter is one of the main vegetables in the diet of a nursing woman up to 3 months, when pediatricians allow several grams per day to add white cabbage to the daily diet. 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.
Mom's nutrition for the first month after childbirth should help solve another problem. delicate issue. A woman during this period is subject to excruciating constipation. These gastrointestinal problems are caused by a change in the usual 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, sea kale 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 solve similar problem advise to use dairy products based on probiotics. If you can still agree with such recommendations, then the inclusion of bran in the diet of a nursing woman leaves many questions.
After 13 - 14 days, it is usually recommended to expand the diet and increase the amount of food for a young mother. However, such advice does not always lead to positive results, therefore, a nursing mother should be guided by her condition and the reaction of the baby to new products.
What exactly is impossible for a young mother
During breastfeeding, a woman should completely exclude foods that have increased allergic activity from her diet. These include 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 high 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 a 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 unfit for consumption. Garlic, onions, cabbage and almonds are contraindicated for a young mother during breastfeeding.
And, of course, alcohol and nicotine. Such substances are harmful to ordinary person, in the body of a nursing woman, and even more so her child, they can cause a lot of pathological reactions, the consequences of which can be a persistent health disorder.
The nutrition of a nursing woman is very thin and complex issue so don't try to solve it yourself. To avoid negative consequences for yourself and the baby, all your decisions on the introduction of new foods into the diet must be discussed with your doctor. After all, any mother during lactation is responsible not only for herself, but is also the 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. This lactating woman will help specially designed diets.
Compliance with the diet during lactation - benefit or harm
Breastfeeding mothers need to eat a nutritious 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 stick to a strict diet. After all, the baby is still very weak, and his digestive system is just beginning to work outside the womb. A breastfeeding mother must strictly monitor her diet.
Everything that a mother eats directly affects the composition of breast milk and, as a result, the well-being of the crumbs. Any non-compliance with the rules can provoke a child:
- allergy;
- rash;
- violation of the chair;
- colic;
- restlessness during sleep.
It is important for a woman to monitor the quality and freshness of the products used. Food poisoning will not bring anything good to the body weakened by childbirth.
Also will not benefit a nursing mother:
- binge eating. Many breastfeeding women are convinced that they should eat a lot, like for two. Such a diet will not bring anything but excess weight and a distended stomach;
- unreasonable restriction in food. The second mistake of young mothers is a too strict diet for no good reason. If there are no problems with your health and the condition of the baby, you should not limit yourself to your favorite products.
Pediatrician, doctor the highest category E. Komarovsky believes that the nutrition of a nursing mother should be varied. In his opinion, one should not limit oneself in food, but it is necessary to strictly monitor the reaction baby. If the crumbs have redness, a rash, a violation of the stool or abdominal pain, the product should be excluded.
Varieties of diets for nursing mothers
When choosing a diet during lactation, use common sense. You should not drive yourself into a rigid framework for no particular reason, but you should not use everything in a row either.
Nutrition for colic while breastfeeding
The principle of the colic diet is to exclude from the diet of a nursing mother everything that can provoke discomfort in the tummy of the crumbs. It is worth eating 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-natal development
It is believed that the baby's digestive system begins to work stably from the age of 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.
Such a diet helps to increase and stabilize lactation, start the process of body recovery after childbirth, improve digestion in the baby, and avoid colic and other types of ailments. It is completely safe and well tolerated due to the large list of approved products. The occurrence of side effects when following a diet from colic is practically reduced to zero. Except in cases individual intolerance individual ingredients.
Recommended foods and how to prepare them for a colic diet
A young mother is useful:
- boiled meat (beef, chicken, turkey, rabbit);
- lean soup without the addition of legumes and garlic;
- braised cabbage. You need to stew cabbage without adding salt, spices or sauce. Excessive consumption of this product can 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 eat it not every day;
- oatmeal or buckwheat without the addition of 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. To filter the compote or not, the woman herself decides, based on her taste preferences.
Braised cabbage breastfeeding is allowed, but you should not abuse it For me, dried fruits from compote during lactation were an excellent dessert. I cut them into small pieces and added to cottage cheese or porridge.
Prohibited Products
There is a list of products that can cause discomfort in a baby during 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 cherry, plum, 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 use a salad of 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 for up to a year and six months each on a colic diet. Therefore, I do not agree with the opinion of Dr. Komarovsky. Such a diet not only reduces the likelihood of colic in a baby, but also stabilizes general state mother.
Reviews
I was prescribed a diet for colic by our pediatrician. At that time, we had been suffering from these colic for about a month. The doctor gave a booklet, where everything was described in detail: what you can eat, what you can’t. After a week of eating on a diet, I noticed the result. My daughter almost stopped being tormented by these nightmarish bouts of pain in the tummy, and I began to feel better. It turns out that it is not in vain that they say that you need to adhere to the principles healthy eating during lactation.
You know, of course, the pediatrician also gave me lists of products, but I didn’t really follow them. Didn't eat at all allergenic products- and there were no colic. She drank both milk and kefir, ate baked meat, soup, borscht, when the baby got older, then 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 lean meats are an essential part of the diet of a nursing woman Cabbage can cause colic Daily consumption of cereals is a must for a nursing woman A young mother is recommended to consume cottage cheese daily, the fat content of which does not exceed 5% breastfeeding Any sweets should be significantly limited, and with 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.
The symptoms of this disease are expressed in:
- cessation of weight gain;
- stop growth;
- poor appetite;
- copious stool with mucus;
- bloating;
- lethargy and irritability.
One of the symptoms of celiac disease is a large belly and thin limbs. As a rule, the fact that the baby has gluten intolerance, parents learn when they begin to introduce complementary foods 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. Serving size depends on the dish chosen.
Studies of celiac disease have shown that if a woman consumes foods containing gluten from five months after giving birth, this reduces the risk of developing the disease by 50% and helps the crumbs' intestines adapt and absorb gluten without any problems.
Approved Products
While on a gluten-free diet, you can eat:
- dairy and dairy products;
- fruit;
- vegetables;
- berries;
- eggs;
- dietary meat: veal, chicken, rabbit and turkey meat;
- 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
Do not consume on a gluten-free diet:
- wheat
- barley;
- rye;
- oats.
It is important to understand that a gluten-free diet can cause digestive problems and constipation in babies, as there are very few fiber-containing foods in it. Therefore, mothers need to include a large number of vegetables and fruits in their diet. They contain the necessary digestive system fibers. 
Gluten can hide 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 can 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 follow a gluten-free diet throughout his life. If the diet is not followed, 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 put on 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 breasts with appetite and normally gained weight, then they decided to introduce complementary foods. She began to give all sorts of cereals, suck white bread and it began. Persistent problems we went with a tummy, in a month I recovered only by 400 grams! I got scared and went to the doctor. Then we were 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 is completely gone. In general, improvements began in the first week, the stool became not so fetid. Finally, she was diagnosed with celiac disease. Now my son is already 6 years old and everything is fine, but we support him with the whole family and we are 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 who are allergic to cow's milk protein and their mothers who are breastfeeding can only be switched to a dairy-free diet by their doctor. The appointment 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 compliance with a dairy-free diet, it is forbidden to use:
- whole milk;
- milk infant formulas prepared on the basis of 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 the baby of the first year of life On the early stages the diet is diagnostic in nature, therefore, 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 the head of the department of preventive pediatrics of the Federal State Budgetary Institution National Medical Research Center for Children's Health of the Ministry of Health of the Russian Federation, advises excluding foods that contain gluten (wheat, rye, barley, oats) from the diet.
During a dairy-free diet, the taboo is imposed mainly on foods rich in calcium, magnesium, vitamin D and phosphorus. Therefore, it is worth taking care that there are enough vitamins and minerals in breast milk 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 reaction of the baby. Also, we must not forget that the daily caloric intake during lactation is 3000–3500 kilocalories. Therefore, in order to develop 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 the observance of a dairy-free diet, but the need to select alternative products that ensure the entry into the body enough protein and calcium. Well, and, of course, at first it was difficult without familiar products manage. But she lost a lot of weight. She adhered to the diet for 7 months, then she 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 an excellent and indispensable seasoning for many dishes, but it overuse may be not in the best way affect human health.
Nutritionists are sure that the daily intake of five grams of salt is essential for our body, but its excess negatively affects the functioning of internal organs.
Fat deposits are actually the same fluid that, lingering in the cells, increases their size. This is how cellulite and sagging skin appear.
During lactation, a woman consumes a large amount of fluid. As a result, swelling may appear in the area of the legs, face and hands. In such cases, it is recommended to adhere to a salt-free diet. 
During a salt-free diet, not adipose tissue is lost, but kilograms of water
It should be noted right away that the absence of salt for several days will not help you lose weight dramatically. 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 the regulation of the water-salt balance of our body. Long-term restriction can adversely affect well-being.
What can be consumed during a salt-free diet:
- fruits and vegetables saturated with water (cucumbers, sweet peppers, celery, pears);
- lean meats (veal, rabbit, turkey);
- various cereals (buckwheat, oatmeal);
- leaf weak teas without sugar;
- water (more than two liters per day);
- vegetable oils (olive, sunflower);
- fresh herbs (parsley, dill);
- low-fat varieties of fish (pollock).
Prohibited Products
For a while, you should stop using:
- fatty, smoked, salty 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;
- carbonated 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 exactly the salt, and not the liquid from the cells.
Remember that the salt-free diet method is designed for two to three days and no more.
Table: an approximate menu for a nursing woman, designed for three days
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Video: salt-free nutrition with comments by 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 the body. The only problem is that we have long lost this framework of "reasonable quantities". And for many, before and for me, to eat a piece of salted fish is not difficult. It took about two weeks, I realized that if I don’t lick the edge of the salt shaker, then I’ll just go crazy))). And I licked it ... It was the torture of centuries. If you only knew what a filthy muck it is - salt!!! It tickled my throat, irritated my tongue, I almost vomited from what I experienced until I drank almost a liter of water to wash off traces of salt crystals from my tongue ... I didn’t want more salt until the very end salt-free. To sum up my 30 days of eating salt-free food, or simply the Salt-Free Diet, I can assure you that sometimes sweat is over upper lip sweeter than marmalade. I didn't believe it when my friend told me about it, but it's true! And this is just for a month of diet!
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Diet for weight loss during lactation
All methods of "emergency weight loss" are categorically not suitable for a breastfeeding woman. 
Return to pre-pregnancy weight occurs about a year after the birth of the baby
Remember that limiting yourself in food for the first six months after childbirth is fraught with such consequences as:
- weight gain;
- early loss of milk;
- general deterioration skin;
- leaching of calcium from the body;
- deterioration of teeth, nails, hair;
- emotional discomfort, depression.
The principles of the weight loss diet are simple:
- do not starve;
- we remove from the diet all fatty, smoked, fried and sweet;
- exclude fast food;
- saturate the menu useful products(vegetables, fruits, cereals, diet 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 fight 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 make up for "losses", a nursing woman needs to properly form 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 infant's diet increases (which occurs at 5-6 months of life and later), the amount of human milk he needs decreases and, accordingly, the mother's need for additional amounts of energy and nutrients decreases.
The first principle is variety.
Nutrition of a nursing woman should be complete and varied. It is necessary that her diet includes 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 preferred various kinds: low-fat varieties of pork, tongue, white poultry meat (preferably boiled or in the form of meatballs and meatballs).
You can increase the amount of protein in your diet with the help of cottage cheese and cheese. Milk and dairy products should be consumed in thermally processed form: cheesecakes, cottage cheese casserole, sweetened condensed milk. 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 dairy 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 (better - intended for baby food). However, it is not recommended to eat tropical fruits(with the exception of bananas) and fruits dyed orange and red. Dietary fiber is also rich in millet, buckwheat and oatmeal(it is better to alternate cereals), wholemeal bread and especially dried fruits (prunes, dried apricots).
The daily diet of lactating women should contain 25 g of butter, 15 g of vegetable oils (sunflower, corn, soy, olive).
Sugar and confectionery products (preferably marshmallows, marshmallows, marmalade, low-fat cakes and pastries) should be eaten in limited quantities, since they have an allergenic effect and contribute to the deposition of fat in the body.
The second principle is safety
The diet of a nursing woman should ensure the absolute safety of milk and the absence of a number of substances in it that can adverse effect on the organs of the gastrointestinal tract, as well as on other organs and systems of infants. So, 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 use of products containing significant quantities extractives, essential oils and salt: meat and fish broths, onions, garlic, canned snacks, pickles, marinades, salted and smoked fish, sausages.
Undesirable food intake fermenting in the intestines and thus - a violation of the function of the gastrointestinal tract: grapes, large amounts of sugar and confectionery, sweet curd pastes and curds, sweet soft drinks, sweet cereals and other products containing a large amount of sugar. It is also necessary to remove foods with high sensitizing (allergenic) activity from the diet: chocolate, cocoa, peanuts, crabs, shrimp, crayfish, as well as any foods that in the past caused food intolerance in women. You should avoid eating the meat of young animals and birds, because. their protein, as well as the substances used for the preparation of smoked meats, has an increased allergenic potential. For the same reasons, the consumption of eggs, citrus fruits, strawberries, and tomatoes should be limited or even excluded.
Provide breastfeeding women with everything they need nutrients, and first of all - with protein, vitamins and minerals, specialized food products ("Femilak", "Olympic", "Enfamama", "Dumil Mama Plus") will help. They are made on the basis of milk, to which vegetable oils are added, essential vitamins, mineral salts and micronutrients. It is advisable for women with hypogalactia (insufficient milk production) to include in the diet a specialized food product for nursing mothers "Milky Way", containing a specialized supplement that stimulates lactation (galego herb extract).
The third principle is the correct drinking regimen
It is extremely important to maintain full lactation is drinking regimen nursing mother. She should drink in addition to the usual volume of at least 1000 ml of liquid (in the form of tea, milk, juices, drinks, etc.). It should be noted that it is impossible to introduce into the diet of a nursing mother immediately after childbirth 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 falls on average on the 2nd-4th day after birth, the amount of milk may be excessive, which will make it difficult to separate; as a result, lactostasis may develop.
Based on these recommendations, employees medical institutions make a list of products that can be brought to the puerperal in the postpartum ward. So one should not take with hostility any prohibitions that a young dad may encounter when trying to pass a bunch of grapes or a cream cake to his wife, because prerequisite 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 fat, vitamins and minerals is 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 (cracker).
- salad of cucumbers and herbs 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. Fully 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 adjusted immediately after the birth of a child in order to avoid many problems in the future.
Are we breastfeeding? Of course yes!
Breast milk - perfect food for a baby.Breast milk is the ideal food for a baby, in which nature itself contains the best combination of nutrients and nutrients. Fortunately, now it is not necessary to convince responsible parents of the need breastfeeding. I will not repeat well-known information and describe in detail the benefits of breastfeeding, I will only remind you of 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 the chance of developing breast cancer for you;
- convenient and cheap way to feed compared to any other.
Well, if you plan to breastfeed, you should take care of your diet.
Importance of nutrition during lactation
Proper nutrition during lactation helps to 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 macro elements.
- Prevent intestinal colic, constipation in a baby.
- Avoid diathesis in the baby.
In addition, nutrition can affect the taste of milk.
Why the first month?
During the first month of lactation, a woman's nutrition has a number of characteristic features, in connection with which it is advisable to separate the mother's diet during this period from the 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 tolerance of their components to the baby. 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 only being established - 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 drink plenty of fluids.
First of all, don't go to extremes.
In the diet of nursing mothers, one can often find two extreme opposites: some women begin to intensely "lean" on food, trying to provide the baby with everything necessary, while others, on the contrary, deny themselves the most familiar food, fearing allergies in the baby. 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 little diet reduces nutritional value breast milk, depleting besides its taste. If the baby is healthy and has no allergic reactions, experts do not recommend following strict diet, against which the mother herself will not receive valuable nutrients and will not be able to pass them on to the child. Food should be varied and tasty, but some basic rules still need to be followed.
Eat 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 foods and dishes are allowed:
- dairy and dairy-free cereals;
- 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 plentiful drink: dried fruit or apple compotes, special herbal teas for nursing mothers (based on fennel, dill, anise, cumin), weak tea, you can add a small amount of milk, fermented baked milk, kefir, boiled water. Do not drink whole milk (it causes increased gas formation), carbonated drinks, lemonades and yogurts with fruit and berry fillings (may cause allergies), coffee and strong tea (increase the excitability of the child), alcohol. Not recommended industrial production compotes and juices - they contain a lot of 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 - so you will be able to notice what exactly the child reacted to and remove this product from the diet. Breastfeeding mothers can and should eat fresh fruits(pears, apples - green and yellow-green, bananas), some berries (black currants, apricots, chokeberry, gooseberries, plums), fresh vegetables(small amounts of grated carrots, white cabbage, cucumbers), herbs (dill, parsley). In addition to vitamins and trace elements, fresh vegetables and fruits provide you and your baby dietary fiber necessary for healthy digestion and .
For an adequate intake of protein in the diet, fermented milk products and lean meats must be present every day, boiled eggs- 1-2 times a week. Allowed river and sea low-fat fish (perch, cod) 1-2 times a week. Preference should be given to stewed, boiled and steamed dishes.
Try to form your menu mainly from products grown in the region of your residence in vivo. 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. In order not to overeat, eat servings in the range of 300-400 grams at one meal (including the fluid you drink).
If there is a need for sweets, add sugar to tea, milk porridge. With normal tolerance in a child, you can treat yourself to a couple of teaspoons of condensed milk or a piece of homemade biscuit without cream. Gradually, assessing the purity of the skin in an infant, jams and jams can be introduced.
Strict restrictions or abrupt change the diet of a nursing mother is not needed at all - the nutrition of a woman during lactation should be tasty and familiar to her. The exception is some products, the use 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 trace elements to the diet of a nursing mother, especially with 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 all essential vitamins and macro- and microelements to maintain vitality and comprehensive assistance to the body. It contains the same valuable substances as in 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).
Apilac Grindeks has been clinically proven effective in the treatment of hypogalactia by gently stimulating milk secretion in women suffering from this problem.
Unwanted Products
Allergies are almost always caused by the use of chocolate and cocoa, citrus fruits, red berries (cherries, strawberries, raspberries), melons, pineapples, smoked, fried foods and canned goods. This also includes industrial products with the addition of large amounts of dyes, flavors and preservatives (including sausages), seafood and red fish, rich broths, honey, nuts (several walnuts well tolerated by the child).
It should be taken into account that hypersensitivity to the components of food can vary considerably. In allergy-prone babies, diathesis occurs at the most different products which should be set individually. Healthy children, on the other hand, sometimes tolerate their mother's consumption of nuts, cocoa, and other potential allergens quite well.
To bloating in the baby and intestinal colic bring whole milk, a large amount of carbohydrates in the diet, especially easily digestible ones (sugar, pastry, 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 rare cases). These include:
- garlic, raw onions;
- spicy, bitter and spicy seasonings;
- too much sweet or salty.
Sample menu for 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 biscuits;
- 2nd breakfast: a glass of yogurt, dry biscuits or a cheese sandwich;
- Lunch: vegetable soup (about 150 g), mashed potatoes (100 g) with a cutlet (50 g), bread, a glass of dried fruit compote;
- 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 going to bed: a glass of yogurt or fermented baked milk, dry biscuits.
Mom and baby are one organism. What a woman eats immediately enters the child's body, and therefore she should be more than critical about food. How to properly organize the diet for months? When to introduce new foods into your diet?
Foreword
Most breastfeeding moms make the same mistake - eating too much or too often. Remember, even if you are breastfeeding, you do not need in large numbers food. Otherwise, the opposite effect is obtained, in which your baby receives all the toxins and toxins.
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 noting 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 give Special attention personal hygiene.
Choose the beauty products you use carefully. Many well-known cosmetic brands use hazardous ingredients such as Sodium lauryl/Laureth Sulfate or CocoSulfate in their products. Similar chemical substances can inflict 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 ingredients: 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, making it completely safe. The manufacturers of Mulsan Cosmetics have also developed a line of washing cosmetics for children, which is suitable for any age.
There is nothing complicated in the proper organization of the diet. See for yourself:
1. Drink up to 2.5 liters of fluid per day. Almost all the water will go to lactation. It is not necessary to exceed this rate, 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 do not forget about one condition - we eat only what grows in our area. So far, there can be no talk of exotic delights.
4. The basis of your diet should be the following products:
- Stewed or boiled meat (not fatty). Ideally, it should be veal or rabbit meat;
- Milk and dairy products - little by little and not often. Very useful cottage cheese (up to 200 grams 3 times a week) and sour cream 15% fat;
- Fish (hake, pike perch, cod) - 1-2 times a week;
- Eggs - 1 pc. in two or three days;
- Bread - rye, from wholemeal flour;
- Macaroni - from durum wheat;
- Kashi - millet, buckwheat, oats;
- Oil (sunflower, corn, olive) - 15 grams per day;
- Butter - 30 grams per day;
- Compotes from 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 should not abuse it;
- Almond nuts - a small handful, sometimes;
- Pastila, marshmallow natural ingredients- 1-2 times a week, a little bit.
5. And this is a list of prohibited products. It extends to the first three months of a 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 the date of introduction of a new product and the reaction of the baby in it. Don't rush into food, especially if you have people in your family with allergies. Introduce foods gradually and carefully monitor the well-being of the child.
This diary might look like this:
Menu for nursing mothers: from 2 to 6 months
Now you can expand your food framework a little, but nutrition must remain correct and rational. It is allowed to slightly reduce the percentage of raw fruits and vegetables. You can add a small portion of cooked food to the menu. It is also very useful for nursing mothers to consume cereal sprouts.
You can:
- Lean 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 from lingonberries, pitted cherries, blueberries or currants;
- Homemade jam from apples or pitted cherries;
- Freshly squeezed juices from beets, apples, pumpkins or carrots;
- fresh onion;
- Dried and fresh spices - oregano, mint, basil, lemon balm, thyme, celery, tarragon, savory.
Remember the forbidden 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 hit parade of nursing mothers.
You can also try some exotic fruit, flower pollen, garlic, seafood, legumes and chocolate. Best time for such experiments - morning.
But from following products still to be abandoned:
- Condensed milk;
- Sweet carbonated drinks;
- Processed cheese;
- Mayonnaise;
- Margarine;
- refined sugar;
- Macaroni in large quantities;
- Fast food;
- pickles;
- Smoking;
- Semolina;
- Sausages;
- Semi-finished products;
- Ice cream;
- Canned food.
Nutrition for nursing mothers: from a year to a year and a half
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 effect not only for the baby, but also for yourself.
Of course, denying yourself your favorite foods is not easy, but your child's health is worth these feats, isn't it?
What is dangerous besides food?
We want to touch on a topic that is not related to food. For pregnant women, choosing the right cosmetics, namely shampoos, is very important.
Pay attention to the tools you are currently using. 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 refuse such shampoos.
Look for natural remedies without these chemicals. Many articles have already been devoted to what negative influence they render, up to oncological diseases. Often, coming to the store, we find that 95% of shampoos have the same composition. Pick up good means not as easy as it seems.
Recently, colleagues from our editorial office themselves decided to look into this problem. After reviewing many samples, it turned out that most of the well-known companies posing as natural were simply cunning. The composition contained the presence of these same chemicals. The only company that has successfully passed the 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 with confidence we recommend the official online store mulsan.ru. Take care of your health and carefully read the composition of cosmetics.
