Nursing mother: Nutritional tips to strengthen your health during breastfeeding

If you are a nursing mother while you are breastfeeding your baby, you must reinforce your health through food. This reinforcement is necessary because the production of milk to be abundant and of good quality will depend on various factors such as a healthy diet, genetics, healthy lifestyle habits, and avoiding unhealthy lifestyle habits such as tobacco and alcohol. .

In your diet, therefore, you should include the foods that help you produce more milk and keep breastfeeding for longer, as well as take care of your health, so that you do not suffer and you find yourself full of energy.

The breastmilk It is an ideal food while complete during the first 6 months of the baby's life, since it contains a large number of varied elements such as proteins, carbohydrates, vitamins, minerals and fats.

Breastfeeding your baby is not only healthy for the little one also for his mother, since it reduces the risk of suffering from anemia, breast cancer, ovarian cancer or also osteoporosis.

Pay attention to these tips will come very well

While breastfeeding you are very likely to feel thirsty, so it is important to be well hydrated, drinking at least 2 liters of water a day, which you can also alternate with a glass of oat milk, since oatmeal is ideal to increase the Milk production at the same time that it hydrates and gives you energy.

Include in your diet foods rich in iron, magnesium and folic acid such as almonds, hazelnuts, pine nuts, garlic, parsley, green leafy vegetables, cabbage, white and blue fish, dairy products such as milk, yogurt, cheese, curd, kefir, yogurt with lactobacillus.

The diet should be rich in proteins necessary to not lose milk production, eat mostly white meat, fish, eggs.

What foods to eat?

Below we provide an orientation of the frequency in which it is advisable to eat the foods that we have previously been detailing:

  • Vegetables and vegetables: better fresh and make possible seasonal, it is advisable to eat them at lunch and at dinner, especially the green leafy vegetables rich in iron.
  • The fruits: fresh and seasonal, every day, at lunch, at dinner, mid-morning or at snack.
  • Vegetables: It is advisable to eat them 4 or 5 times a week.
  • Fish: You can eat it both white and blue and at least 4 times a week, at lunch and at dinner.
  • The meat: It is advisable that the meat be white, chicken meat, rabbit, turkey, at lunch and dinner 3 times a week.
  • The eggs: that they are fresh eggs, it is advisable to eat 3 or 4 eggs in the week.
  • Dairy: They are very important because while you are breastfeeding you must reinforce your doses of calcium so that you do not lack and the health of your bones and teeth does not suffer. Dairy products must be present every day, you must choose between one of them, such as milk, yogurt, cheese, kefir, and include it in all meals. In the event that you have been left with an odd kilo after pregnancy, opting for skimmed milk will benefit you. Also make a hole in the vegetable milk of oats, it is ideal to quench your thirst, recover energy and increase milk production.
  • The nuts: They provide many energies, nuts, hazelnuts, almonds, pine nuts, better without salt, although if your blood pressure is good you can eat them with salt. They are very caloric, it is not advisable to abuse the quantity, a few times in the snack will be enough to benefit from their nutrients.
  • The cereals: preferably wholegrain, whole grain bread and wholemeal pasta, at lunch and dinner.
  • Sweets or homemade desserts: In case you want something sweet it is better to choose to be homemade before the industrialists, do not abuse them but you can allow to satisfy the craving for something sweet at some point.
  • Coffee or tea: You can take just one a day.

And what foods should you avoid?

Just as there are a number of healthy and adequate foods, especially from a nutritional point of view, there are others that are not so.

Highlights include sausages, red meats or processed, if consumed do it only once a week, avoid junk food, fried, battered, industrial bakery, do not smoke, or drink alcohol.

Follow a healthy lifestyle

In addition to following these tips in terms of the ideal diet to breastfeed your baby will be good to also follow some healthy lifestyle habits such as daily walks with your baby so that both take advantage of the vitamin D that the sun gives us.

The sun minutes should be minimal exposures so that the sun does not damage the skin, both the baby's and yours.

In case you were to spend a lot of time in the sun use a good sunscreen to protect your skin, your baby's skin and also protect your little head from the sun. This article is published for informational purposes only. It can not and should not replace the consultation with a Physician. We advise you to consult your Trusted Doctor.

Women's Nutrition : How to Eat Healthy While Breastfeeding (June 2024)