Breastfeeding is a period of life of women who should provide adequate food to the baby's needs, breast milk, which makes it necessary to adapt the diet of the mother to optimally meet their needs and those of newborn, without jeopardizing the health of both.
When feeding a baby nutrient demand increases because during these months, some of the nutrients from the diet are intended for the production of breast milk. The mother has decided to breastfeed should know the factors that influence milk production and the quality of it.
While you offer food through your breast to your baby, your body will be exposed to enormous energy expenditure. Now it is when your body uses fat stores that you stored during pregnancy. Many women wonder if they should follow a special diet during this time, but do not need to make big changes in diet, just keep in mind some dietary recommendations.
Generally, most women offering food to her child through her breasts need 200-500 calories more than women who do not. This assumes consume about 2000-2700 calories each day. There are factors that determine the calories you should consume, such as current weight, activity level and how often you breastfeed.
This increase in consumption of calories does not mean eating without control, but should control your diet and make it more concentrated in nutrients to achieve its goal: meet increased caloric needs of the mother and baby's nutritional requirements. Distribute meals throughout the day, 4-6 times a day. Varied diet.
Increase fluid intake, 2-3 liters a day. Moderate consumption of salt. Avoid salted foods, pickles, sausages, Eastern food, packet soups, precooked ... Meat, poultry, fish and eggs: Both the food and dinner must be some food from this group. Include fish (white and blue) at least two or three times a week. Lean meats: beef, chicken (without skin), turkey, rabbit, quail, pork loin and sirloin. Take 3 or 4 eggs a week.
Watch your diet, the results will be significant for you and your baby
Increase intake of calcium-rich products. To avoid exceeding the recommended amount of fat, choose semi-skimmed milk. Yogurt and low-fat cheeses better. Monitor iodine nutrition: this mineral is found in seafood, so it is advisable to take these foods four days a week. The fish has similar properties to meat protein and much less fat being this also most beneficial.
Cooking with olive oil. Check pecking sweet or fatty foods. If hungry between meals, choose low-fat dairy, fruit, toast ... not smoke or drink alcohol. In some cases it is recommended to continue with prenatal supplements or vitamin and mineral supplements for at least the first few months. It will depend on each case and the doctor's advice.
Benefits of a diet adapted to breastfeeding
Breast milk provides nutrients that promote the growth and health of the baby. However, the diet of the mother directly influences milk it generates. Thus, women should adapt their diet so that their milk holds the most suitable for infant feeding qualities.
Split meals are varied and you are will help improve glycemic control and hunger of the mother. Monitor fluid intake is very important because breast milk is composed primarily of water, hence the need to breastfeed are increased. It also helps improve intestinal transit, preventing the occurrence of constipation and hemorrhoids, reduces fluid retention and helps to reduce stretch marks.
By breastfeeding increased dietary protein must be substantial, especially high biological value, so it is important to egg, then egg protein is one of the most complete. The fatty acids that provide fish, especially Omega-3s are important for brain development and the nervous system of the baby, and the best source is mother's milk you offer your breast to breastfeed. Fiber obtained from fruits and vegetables helps the mother with constipation that still remains for some time after birth.
Calcium intake is increased because it represents a key bone mineralization baby item. In addition to mother breastfeeding it improves bone density and protects against osteoporotic fractures. Vitamin D for bone growth and maternal health in general is also essential. It also helps absorb calcium. Another demand is more mineral phosphorus and iodine, important for their participation in bone mineralization, dental and neurological development of the baby.
Problems for you and your baby if you do not care diet
It is fortunate that breast milk meets the dietary needs of the baby if the mother does not feed properly. However, a low calorie diet, a strict diet or weight loss postpartum intake affect only one food group excluding the rest, not only can affect the amount of milk produced by your breasts, but also their quality . Besides that babies not affected by dietary deficiencies of the mother does not mean it does not affect the mother.
Avoid alcohol and caffeine to not influence the quality of milk
Little fluid intake promotes urine concentration, and thus the formation. The consumption of stimulants or stimulating drinks such as coffee, caffeinated soft drinks or tea, can cause irritability and sleep disorders in mother and child. Attention should be paid to taking antibiotics, oral contraceptives, drugs and snuff. As they can pass into breast milk causing harmful effects on the infant. Alcohol intake during lactation can damage or irritate the baby. In the case of the mother can inhibit their milk.
Some types of fish are not recommended because they are high in mercury harmful to the baby, are shark, swordfish, albacore canned tuna, halibut and orange roughy.
Some foods with strong flavors like garlic, onions, asparagus, artichokes, spices ...., can cause the baby to have gas or is irritated. You will notice that you are more irritated after taking, crying without stopping or sleeping little.
If a family history of food allergies, and since the baby has a higher risk of suffering, it is advisable to limit the intake of cow's milk, eggs, blue, cocoa and peanuts fish, due to their high allergic potential.
Make a low calorie diet to lose weight can be dangerous for the baby because rapid weight loss releases toxins that reach the blood and pass into the milk.
Watch your diet during lactation is as important as doing so during pregnancy. The health of both will thank you.