Healthy Nursing Breastfeeding

Best foods to eat when breastfeeding (January 2019).

Anonim

How many calories do my baby and I need during the breastfeeding?

Some calories you need for breastfeeding come from the fat deposits that have formed during pregnancy. But you still need extra calories - more than you did before you were pregnant. This is the only way to literally satisfy the growing needs of your baby. Only when you start weaning will your calorie intake gradually decline. In the first four months, you will need about 400 to 500 calories per day in addition to what else you need.

Thereafter, the amount of calories depends on how you want to continue breastfeeding:

Group 1 are mothers who start slowly with solid foods and no longer exclusively breastfeed.

Group 2 are mothers where babies only breastfeed energy and mineral intake.

Fourth to Sixth Month:

Group 1: 480 Calories

Group 2: 570 Calories

After Six Months:

Group 1: 240 Calories

Group 2: 550 Calories

What should I eat?

Consider breastfeeding as a constant motivation to continue the healthy diet of pregnancy. Eat a lot of whole grains and whole grain cereals, fresh fruits and vegetables, foods that contain calcium and iron (possibly supplemented with additional supplements). Calcium is abundant in dairy products, oatmeal, almonds and green vegetables are included. Meat, legumes, green vegetables, millet and dried fruit are rich in iron.

Choose nutrient-rich snacks such as yogurt, quark, wholegrain bread with salad and tuna, cottage cheese or vegetarian spreads, baked potato with cottage cheese or fruit.

Drinking a lot promotes milk production

Always drink enough - about 12 glasses of water a day are enough. This gives the body enough fluid to produce milk for your baby. Midwives recommend measuring the amount of drink after a thirst. According to the latest information from the breastfeeding consultants, a very large amount of drink, to which the woman has to force herself, lead to a decrease in the amount of milk.

What should I do without?

Substances like caffeine, alcohol and other toxins can enter your breast milk through your blood. Therefore, you should take as little or as little as possible. Nicotine from cigarettes can also enter the breast milk - so you better abstain from it.

You should try to find out if your child can not tolerate certain foods that you eat or drink.The baby will then be restless after breastfeeding, crying continuously or sleeping badly.

When a baby is allergic to something that you have eaten, it causes skin reactions (rash or hives), breathing (wheezing or wheezing) or in the gut (green or slimy bowel movements). Ask your midwife or lactation consultant for advice.

Some women swear that spicy or spicy foods make their babies nervous - but food is more about ""tasting better than studying"". Food-related irritations are different with every baby. If you find that you can eat burrito, tsatsiki and spicy curries without disturbing your baby, then grow up!

Just a note on the side: Common causes of colic are broccoli, cabbage, onions and Brussels sprouts.

In general, midwives recommend that all foods be consumed in moderation and variety, also to avoid intolerance. In general, it can be said that children whose mothers have always eaten garlic every day, tolerate garlic well. So try everything carefully, but not at the beginning of breast-feeding to test any novelty.

Why Iron Is Important Now

If you've taken a vitamin complex during pregnancy, it does not mean you need it during your breastfeeding period. But your body and that of your baby still need a lot of iron.

In many women the depots in the body are depleted during the time with the child. Ask your doctor or midwife for a recommendation. And even if you continue to take a vitamin complex, remember: this alone does not outweigh bad eating habits. Strive for a balanced, vitamin-rich diet.

Can I diet while breastfeeding?

Gradual healthy weight loss in combination with a moderate fat diet and gentle exercise is allowed. Sudden weight loss, such as fasting or a crash diet, can put your baby at risk by releasing toxins from the body. These usually sit in the body fat and get through radical cures in large quantities in the bloodstream and thus in the breast milk. You also need enough energy to breastfeed your baby.

Breastmilk production breaks down the fat deposits that have formed during pregnancy anyway. A nursing mother burns a lot more calories than one who does not. This means that by breastfeeding about half a kilo per month just by the additional energy consumption decreases.

Still count on ten months to a year before regaining your pre-pregnancy weight. If you want to reduce your calorie intake slowly, wait at least six weeks after birth.Eating less during the first few weeks can have a negative effect on your milk production.

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