Diet For Breastfeeding, Which Is The Most Suitable?
Nobody can deny that one of the most beautiful phases of a woman’s life is when she becomes a mother. However, with the new family member there are also some concerns that need to be resolved. One of these is the breastfeeding diet, which must be followed scrupulously.
As negligible as it may seem, the reality is quite different. You can fall into two extreme situations that are far from healthy: the first is not consuming the right portions, even if not necessarily the nutrients, to find yourself in an overweight dangerous to health; the second is to find oneself with nutritional deficits that become nutritional deficits for the child.
Precisely because it will be the mother’s job to give the baby his first nutrients, it is important that he makes sure he ingests the right foods. Below we will give you some tips on the breastfeeding diet. You will see that it is not difficult to follow and does not require drastic changes. It will be enough to pay just a little attention in organizing your menus.
The lactation diet: what foods to include
1. Salmon
Salmon is one of the best foods to include in our diet, regardless of one’s health or physical characteristics.
It is the first food of the breastfeeding diet because it provides fatty acids, which are also vital for the development of the newborn’s nervous system. In general, breast milk already provides this component by itself and consuming salmon will increase its quantity.
Some studies have also shown that fatty acids fight and prevent postpartum depression. We believe these two reasons are more than enough to include salmon in your diet at least twice a week.
2. Low-fat dairy products
Another ingredient that cannot be missing in the breastfeeding diet is milk and its derivatives (yogurt, cheese, etc.). All of these products contain vitamin D, which is vital for the development and strengthening of the baby’s bones.
Dairy products also provide proteins and B vitamins, which improve calcium absorption. IS It is important to consume these products several times a day to ensure that you are offering the baby calcium, without future risks.
Even when you are very young, your body loses minerals when you are breastfeeding. Including dairy products, by the way, is synonymous with variety:
- In the morning, you can add some milk to the smoothie.
- For lunch, add a piece of cheese to salads and eat a jar of yogurt in the evening.
3. Lean meats
Lean meats are also vital in the lactation diet. The mother will receive enough iron and energy from them to take care of the baby and to keep fit for other activities.
If you have had bleeding problems during childbirth, you need to restore your hemoglobin levels and the best way to do this is to get the iron contained in the meat.
As for the baby, by providing lean meats in his diet, milk will contain a greater amount of protein and vitamin B12, all natural, which will help the development of the baby.
Remember to consume the type with the lowest possible fat and salt content. Choose baking, grilling, roasting or similar. In addition, it is recommended to choose excellent quality meat. We understand that this may require a greater investment in terms of money, but think that, in the future, your baby’s health and yours will reflect your efforts.
4. Black beans, excellent in the diet for breastfeeding
We know that some people want or need to cut down on the amount of meat they eat. If this is your case, you should know which part of the diet indicated while breastfeeding includes black beans.
It is one of the best sources of non-animal protein, although you will have to pay attention to the portions, as they may provide a high amount of carbohydrates. Keep in mind that one serving is equivalent to half a cup of cooked beans (126 g).
In order not to get bored and eat beans all the time, you can try different recipes and types. Also, you can occasionally replace them with their own broth. This contains large amounts of nutrients and is a good base for a vegetable soup.
