The mother’s diet during breastfeeding should be balanced and varied, being important to consume fruits, whole grains, legumes and vegetables, avoiding processed foods with high fat content that have no nutritional value for either the mother or the baby.
During lactation, the mother loses 1 to 2 kg per month, slowly and gradually, due to the amount of energy used to produce breast milk from fats accumulated during pregnancy. It takes 800 calories to produce 1 liter of milk, 500 calories of diet and 300 calories of fat reserves formed during pregnancy.
- Women during breastfeeding need more energy and protein.
- Which should be achieved through a balanced diet that includes all food groups.
- In addition.
- It is important to pay attention to the amount of dairy products consumed to make it sufficient to meet calcium requirements at this stage.
- Here are some tips to make your mother’s diet easier:.
In addition, it is essential that the mother drinks many liquids to aid in the production of milk, being advisable to consume about 3 liters of water a day. This amount includes water in fruits, soups and juices, so you still need to drink about 2 liters of liquids, such as water or tea without sugar, per day.
During breastfeeding, proper intake of vitamins and minerals, which should include foods rich in iron, folic acid, zinc, vitamin C, vitamin B, calcium and omega-3, is important. The following table shows the daily amount of these vitamins for women during breast-feeding:
Caffeine is a stimulant of the nervous system and the baby would not be able to metabolize this substance, however some studies show that consuming 300 mg of caffeine a day does not cause any change in the baby and therefore the woman can drink 2 to 3 cups of coffee a day as long as it is not before the baby sucks.
Foods to avoid during lactation are foods such as frying, cold cuts, yellow cheeses, soft drinks, cakes and biscuits, as they contain large amounts of fats and sugars.
In families with a history of allergy, it was considered beneficial for the mother to eliminate potentially allergenic foods, such as eggs and peanuts, from her diet. However, this is not a rule, as it varies from person to person, so it’s important to consult your pediatrician or nutritionist before removing food from your diet.
In addition, the consumption of alcoholic beverages is prohibited, as alcohol can be eliminated by breast milk, passing it to the baby. See in more detail what not to eat while breastfeeding.
The following table gives an example of a balanced and varied diet that can be practiced during breastfeeding:
Other snack options include fresh fruit, rye bread with cheese and vegetables, yogurt (200 ml), chickpea cream with vegetable sticks, cereal with milk or 1 glass of Maria cookie juice.
The amounts on the menu may vary depending on the characteristics of the woman, it is important that the nutritionist is consulted for a complete assessment and that a nutritional plan is developed according to her needs and the needs of the baby.
If the baby has colic, the mother may make changes to her diet, but this varies from baby to baby, and the woman needs to know if the baby has colic after ingesting a food that needs to be removed from the diet.
Some colic-related foods in infants include chocolate and gas-causing foods such as beans, peas, turnips, broccoli, cauliflower, cabbage and cucumber, for example.
In some cases, cow’s milk can also cause colic in the baby, and it may be necessary for the mother to drink lactose-free milk or, even if it is necessary to remove cow’s milk from her diet, which can be replaced by vegetable milks. , like milk. coconut, almond or rice. However, if this is not the cause of the baby’s colic, the mother should take the daily dairy recommendation.
In addition, some teas such as Ginseng, Kava Kava and Carqueja can also cause colic in infants and are therefore contraadic. See other examples of teas you can’t drink while breastfeeding.
Learn more tips to prevent colic in your baby by watching the video below: