The best foods during breastfeeding
Feeding during breastfeeding should be as complete as possible. Keep in mind that everything consumed by the mother will reach the baby through the milk and the more balanced the diet, the better the baby will be well fed and have everything. Breastfeeding is not the best time to go on a diet and lose those kilos that we have gained during pregnancy, nor do you have to eat more so that the baby is well fed. Simply follow proper nutrition as you would normally. However, there are vitamins and minerals like calcium or iron that are important, so there will be certain foods that you can not miss. In this article, we tell you the best foods during breastfeeding.
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Index Nutrition in breastfeedi#ng Foods rich in iron Foods rich in calci#um Foods with vitamin D Food of plant origin
Nutrition in breastfeeding
The nutrition in infancy not far from a normal diet everyday. You just have to get a balanced diet that has a little bit of everything and in the amount that we need. We do not have to go hungry, but we do not have to fill ourselves to produce more milk. No food that produces more milk or more abundant food will make us have more. The production of milk depends on what the child requires, so when the baby stops being breastfed it decreases until the breasts stop producing it. If, on the other hand, the baby requires more, the breasts will produce more milk, but will not depend on the food you take. You have to eat as hungry as you normally would.
In addition, the energy consumption that the period of breastfeeding entails will not require diets. Of course, it is a good time to establish healthy eating habits if you did not already have them.
The diet has to be balanced, however there are certain foods that are important and should be present in the required amount. For example:
- Vegetables and fruits are very important because of the vitamins, minerals and fiber they contain.
- Pasta, rice, whole wheat bread or cereals have a lot of energy. It is important to add them to the diet and if possible eat them in small quantities at each meal, for example a piece of whole-wheat bread.
- Proteins are needed. Fish, meat or eggs will provide you with protein.
- Calcium is another indispensable source. For this you drink lots of milk, cheese or yogurt. It will not only fit for you but also for the baby.
- Olive or sunflower oil and butter or margarine are inputs of fat that, believe it or not, are also important. Some provide Omega 3 and 6 very important for the neurological development of the baby and also have vitamins A and D.
It is also very important to stay hydrated and drink plenty of fluids. In addition to being hydrated, drinking enough fluids, will improve your intestinal transit.
Remember to do five meals a day if possible so you do not go hungry and so do not overeat at one go. Excludes foods such as industrial pastries or purchased potatoes, as they will not bring anything good and are bad fats. You can take food or drinks that provide calcium, such as milk or yogurt, fibers and vitamins, as a piece of fruit and always accompany you with drinks to keep you hydrated. It does not have to be always water can be a juice or even an infusion.
Foods rich in iron
Many mothers during pregnancy need iron supplements. This does not mean that you have to continue taking them during breastfeeding, it will depend in any case on what your doctor says .
When the breast is given the menstruation is delayed so there is no loss of blood and iron is saved, however foods containing iron will give a greater contribution.
Iron-rich foods are meat or vegetables. Also legumes like lentils. Of the meats we can extract up to the fourth part of iron, nevertheless of the vegetables only 10%. The liver is very rich in iron but also contains vitamin B12 and B9 (folic acid), also very necessary during lactation.
Foods rich in calcium
Calcium is essential during breastfeeding. If the baby needs to drink lots of milk and the calcium intake is low it will be taken from the body deposits so it can weaken the mother. This is why it is important to keep calcium reserves in the bones stable.
It does not mean that you stop producing breast milk if you do not take calcium, it will continue to be generated, what happens is that the mother’s body will take the reserves of its own body if you do not have enough calcium in the diet and, therefore Both the mother will not have enough calcium in the bones and this may increase the risk of osteoporosis in later years, among other more short-term problems. You must take at least about six servings of calcium a day.
They are calcium – rich foods seafood, fish, spinach, chard, lentils, soy, milk, yoghurt, cheese and all dairy foods.
Foods with vitamin D
Vitamins are very important during breastfeeding. For example, vitamin D is vital, since although breast milk is very nutritious for the baby lacks the necessary levels of this vitamin. That’s why the more vitamin D-rich foods you take, the greater the contribution for your baby. You can take, for example fish, soy products, ham and sausages, eggs or dairy products and fortified cereals. However, this does not replace the vitamin supplement if you are taking it, so do not leave it.
Food of plant origin
During lactation, foods of plant origin are very important and we do not refer only to vegetables. For example, cereals are rich in carbohydrates that provide not only calories but many vitamins needed. In addition, if they are integral, they will supply much needed fiber for a correct functioning of the intestinal transit.
Legumes are low in fat and many proteins. In addition, many like lentils are rich in iron. Fruits and vegetables should be taken in greater quantity. Add salads and fruits to your diet and in this way you will bring vitamins and fiber. The fruit is best to take it whole, washed and with skin.
This article is purely informative, we do not have the power to prescribe any medical treatment or make any kind of diagnosis. We invite you to go to a doctor in the case of presenting any type of condition or discomfort.
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