The mother’s diet during lactation should be balanced and varied, as it is important to eat foods such as fruits, whole grains, dairy, vegetables, avoiding the consumption of industrialized and high-fat foods, which do not add any nutritional value to the mother. And drink.
During lactation, the mother exercises an average of 1 to 2 kg per month, slowly and gradually, due to the amount of energy used to produce breast milk from the fat stored during the embargo, it takes 800 calories per day to produce one liter of Milk; 500 calories from the diet and 300 of the maternal deposits that formed during the embargo.
- Women during breastfeeding need a greater supply of energy and protein.
- Which they can get with a balanced diet that includes all food groups.
- In addition to this.
- You should make sure you respect the right rations of dairy to meet calcium requirements during this phase.
- Some tips for making it easier for the mother to eat is to consume:.
In addition, it is essential that during lactation, the mother ingests a large amount of fluids to promote breastfeeding production, although it should be about 3L of fluids per day. This corner includes water that is present in fruits, soups and yokes, so water and water should be drunk at least 2 liters per day.
During lactation it is important to have an adequate intake of vitamins and minerals, thanks to the consumption of foods high in fats, folic acid, zinc, vitamin C, B vitamins, calcium and omega-3. The following table shows the daily needs of these vitamins for a mother during the lactation period and what foods they are in:
Caffeine is a nervous system stimulant and the baby cannot metabolize it, however some studies show that consuming 300 mg of caffeine a day is no problem for the baby, so the breastfeeding woman can drink between 2 and 3 cups of coffee a day. trying not to be at the moment the baby sucks.
Foods that should be avoided during lactation are foods such as frying, cold cuts, thick creams, soft drinks, cakes or biscuits because they contain large amounts of fat and sugar.
In families with an allergic history, it has been beneficial for the mother to discontinue her diet, potentially allergenic foods such as egg and peanuts, for example, however, are not a rule, vary from individual to individual, so always consult the pediatrician or nutritionist before removing food from the diet.
In addition to this, the consumption of alcoholic beverages is prohibited, because alcohol passes through the baby through the nursery.
See more details of what you should not eat while breastfeeding
On the table the rest can observe an example of a balanced and varied diet that can prepare the breastfeed:
Some ideas for snacks include eating fresh fruit, a century-old vegetable bread, yogurt (200 ml), chickpea cream with vegetable sticks, cereals with milk, 1 yoke vase with souped wine.
The songs included in the menu vary depending on age, physical activity and whether there are any associated patients, as it is ideal to help a nutritionist make a full assessment and develop a nutritional plan tailored to your needs.
In case the baby suffers from colic, the mother may need to make some adjustments to her diet, but they vary from one baby to another, so keep an eye on the baby with colic when she eats a specific food, and in these cases the food should be removed from the mother’s diet.
Foods that are related to colic in infants include chocolate and foods that cause gases such as beans, stews, turnips, broccoli, peppers, cucumbers or hummingbirds, and the combination of carbohydrates such as beans and cabbage, for example, could cause gases To see gas-producing foods.
In some cases, cow’s milk may cause colic in the baby, and it may be necessary for the mother to take lactating milk or even remove cow’s milk from her diet, even if it has been replaced by vegetable milks such as coconut, almond milk or rice However, if it is causing colic to the baby, the mother should ingest the daily dairy recommendation mentioned above.
In addition to this, consumption of certain people such as ginseng, kava kava or carqueja can also cause cramping in the baby.
See more tips for combating your baby’s cramps.