What is useful?
Complex carbohydrates. They are contained in cereals. Breastfeeding leads to a lack of sugar in the mother's blood, so she should consume enough carbohydrates a day. If during the breastfeeding every 2-3 hours to eat food rich in carbohydrates - this will help keep blood sugar levels in the norm and control hunger. Between meals is acceptable intake of simple sugars in the form of jam, honey, low-fat cakes with high fiber and fresh fruit. Be careful with only citrus - they can cause allergies in the child.
The liquid. Drink at least 8 glasses of water a day. Especially after feeding, you should drink at least one cup. The liquid is one of the main factors that determines the amount of milk. Limit the consumption of fruit juices and carbonated drinks, coffee and alcohol.
Calcium. This is the "building material" for the bones and teeth of your child. Be sure to eat foods rich in calcium, as it is washed out of the mother's body during lactation. Drink at least 600 ml. fresh milk per day.
Protein. Do not be afraid to overdo it with the use of protein-rich foods. You should consume at least 30-60 grams of meat daily. The protein is also rich in chicken, fish, beans, cheese and eggs. It is difficult to grow fat from protein foods. But there will be many benefits - to you and your baby.
Zinc. As a result of feeding, the body loses its zinc reserves, so it is necessary to take measures to restore the normal level of zinc.
Iron. Can be taken as food additives. Iron is also rich in cereals - buckwheat is the leader among them. Iron in the body should be enough, otherwise you face anemia. It can be very dangerous.
Natural fatty acids. They are important for the development of the brain and the vision of the child. The source of these acids is fish, wheat germ and nuts.
What is harmful?
Fat. Excessive consumption of fat increases the number of daily calories and in no way contributes to improving the quality of body weight control. When dieting during breastfeeding it is very difficult to follow the weight. The consumption of fatty foods makes this task almost impossible.
Alcohol. It must be completely eliminated. Alcohol can be transmitted to a child through breast milk and, therefore, its consumption should be discontinued. This also leads to dehydration and reduces the amount of milk. In addition, alcohol can have harmful effects on the child. If a mother is forced to take medicines containing alcohol, her maintenance should always be minimal. Take medication should only after feeding, to be able to withdraw alcohol from the body until the next feeding.
Example of a one-day food distribution
Breakfast: 1-2 cups of oatmeal with skimmed milk, 1-2 cups of cereal fibers or 3-4 slices of bread with honey or jam, boiled egg or 1 slice of cheese, fresh fruit or 1 cup of fruit salad, 1-2 cups of water.
Second breakfast: 1 piece of cake with skimmed milk, 1 small cup of milk, 1-2 glasses of water.
Lunch: 2-4 slices of bread, 1 small avocado, 2 slices of low-fat meat, a large portion of vegetable salad, fresh fruit to choose from, 1-2 glasses of water.
Lunch: sandwich with peanut butter and celery, 1-2 glasses of water.
Supper: 90-150 g of lean red meat, chicken or soy meat with spices (or 180-300 grams of fish), scrambled eggs with ham and cheese, potatoes stewed or 1 cup of rice or pasta, fresh or stewed vegetables, fresh fruit or fruit salad , 1-2 glasses of water.
Late supper: 1-2 slices of bread with jam or honey, 1 small glass of milk or yogurt.
It is important!
1. Eat enough bread and cereal at regular intervals throughout the day.
2. Drink water before and between meals.
3. Drink at least 600 ml. fresh milk every day.
4. At least twice a day, eat protein-rich foods.