What to eat during breastfeeding
After the birth and with the arrival of the baby, a key moment in the life of the woman arrives: breastfeeding. This period is the one with the highest nutritional requirement, because through the mother is feeding another human being, which implies that the mother must take special care with what she eats. If you have doubts about it, here you will find everything you need to know.
In general, diet recommendations in women who breastfeed their child are not far from those of a healthy life, that is, to follow a varied and balanced diet. Of course, to these habits of life we must add certain specific guidelines that will benefit both the mother and the nursing baby.
Eat more after pregnancy
There are not a few mothers who decide to try to lose weight after childbirth, but in this case all the experts are clear: Breastfeeding is not the time to lose weight. Moreover, it is recommended to eat more by increasing the caloric intake by 500 kilocalories a day, which means that the mother must do between five and six meals a day in which, in addition, Take more food.
For example, if the average calories a woman must eat at around 2,300 or 2,500 kilocalories a day, the woman who is breastfeeding should ingest about 3,000, according to Carolina Muro, responsible for nutrition and health of the Federation of the Food and Beverage Industry (FIAB). At this point there is a qualification: if the woman does exercise she should ingest even more: about 3,400 kilocalories daily.
Proteins, lipids and carbohydrates
In addition to increase calorie intake, this expert recommends taking more macronutrients, that is, proteins, lipids and carbohydrates, since breast milk is mainly formed by these nutrients. In this way, it is best to increase the protein by about 25 grams daily.
Lipids, on the other hand, are found in fish and are very good, because "they have an impact on the child's neurological improvement", according to this expert, who says that blue fish is the best thing to do (salmon, tuna, anchovies). Finally, with regard to the carbohydrates, points out that they must suppose more than half of the diet of the mother who breastfeeds: 55 percent. "In general, we consume less carbohydrates than we should, and it is very important that this is not so during breastfeeding," he said in an interview with the specialized portal Infosalus.
Dairy products, essential in lactation
On the other hand, vitamins and minerals such as calcium are also crucial. At this point, this expert indicates that although these nutrients are not taken "breast milk will be produced" but, yes, if we do not take the necessary calcium "The mother's body will use the reserves it has, that is, calcium from the bones, and this can increase the risk of steoporosis in the mother in later years," he warns. For this reason, the recommendation is to increase calcium intake by about 700 milligrams daily, "what would be equivalent to about six servings of dairy", Muro clarifies.
To avoid anemia it is essential to take iron and iodine, as they will ensure that the newborn baby maintains "optimal levels of thyroid hormones," explains this expert who says that a good idea would be to take iodized salt. Also, remember that the vitamins especially those of group A and B, They are essential in this period and can be found in fruits and vegetables. In particular, during lactation the mother must increase between 30 and 50 percent normal vegetable levels.
Prohibited foods in lactation
On many occasions we have doubts about whether there is Forbidden food during breastfeeding, just as there have been other foods not recommended during pregnancy. At this point, the expert explains that there are certain foods that, although they can be taken, "They change the taste of the milk, so the child can reject it"These less recommended foods would be the broccoli, cabbage, cabbage, cauliflower, artichokes, asparagus, very spicy food and garlic.
Lose weight in breastfeeding
Although it has been said that this period is not the one to lose the weight gained during pregnancy, the truth is that mothers who breastfeed "lose much more weight than those who do not", even if they are eating more.
This is explained, according to Muro, because the fact of breastfeeding consumes a lot of energy from the mother: between 3,000 and 3,500 kilocalories a day, so that weight is lost, but "naturally, progressively and, most importantly, healthy", he concludes.
Angela R. Bonachera