How to Eat Healthy As a Mom.

Cosa mangia?

A good diet during breastfeeding is not very mysterious. Think of it as an extra motivation to continue the healthy diet you have had during pregnancy.

Many fresh fruits and vegetables. At least five small daily servings of various fruits and vegetables are a good goal

Starchy foods in bread, breakfast cereals, pasta, rice and potatoes, to provide the extra energy you need. When you are very hungry, try turning to starchy foods rather than high fat or high fat snacks, which are very caloric but low in nutrients of other types.

Protein, in the form of lean meat, chicken, eggs and pulses. At least two servings of fish a week, one of lean fish, the other of oily fish.

Milk and dairy products such as cheese and yoghurt, providing the body with plenty of calcium, are also valuable sources of protein.

Many fibers: starchy cereals, like the foods mentioned above, provide a lot of fiber. Fruits, vegetables and pulses (peas, beans and lentils) are also sources of fiber.

Fibers from other plants, in sufficient quantity. Fiber from cereals, like other fibers, can help fight constipation, which after birth can be a very painful problem.

By the way, when you drink a lot, the fibers you eat act more effectively against constipation.

During breastfeeding, it is advisable to take vitamin D supplement daily.

If you take iron supplements during pregnancy, you should consult a health care professional to find out if you need to continue breastfeeding. If you include iron-rich foods such as lean meats and pulses in your diet, you may be able to do without supplement.

If your baby is uncomfortable with some of the foods you have eaten, it's worth studying your diet and removing anything that seems to be related to the baby's problem.

Broccoli, cabbage, onions and Brussels sprouts are among the high-risk foods that need to be monitored; they may be responsible for flatulence in adults, and sometimes colic for breastfed babies.

Another example: many mothers consider that spicy or spicy dishes indispose their baby. Others, on the other hand, do not notice a negative effect after eating these dishes

Oily fish are an excellent source of omega 3 fatty acids. However, the amount must be limited to two weekly servings. Fatty tuna, mackerel, sardines and trout are considered fatty. Canned tuna does not fall into this category and therefore does not count for a portion of oily fish.

If you drink alcohol or coffee, try to do it only occasionally. Beverages containing caffeine affect the baby and may prevent him from sleeping. Caffeine is naturally present in certain foods and beverages, such as coffee, tea and chocolate. It is also found as an additive to certain cold drinks or energy drinks, as well as in certain cold or flu medications; always check the labels.

The good news is that the excess fat accumulated during pregnancy will be used for lactation; Breastfeeding will help you find your figure faster.

It is not recommended to go on a diet while breastfeeding because your body needs more calories than usual to make up for your energy expenditure and produce enough milk.