What you need to know about the menu of a nursing mother in the first month?

The amount and chemical composition of milk and the duration of the lactation period directly depend on the nutrition of a woman. On average, a nursing mother produces a liter of milk per day, so the calorie content of her diet should be 500-700 kcal higher than before. In general, it should contain 3200 -3500 kcal. The menu for a nursing mother in the first month should combine foods containing proteins, carbohydrates and fats.

A large amount of carbohydrates contain cereals, whole grain bread, durum wheat pasta, rice. Proteins of animal origin are rich in meat and dairy products, eggs. The fats consumed must be healthy, i.e. vegetable.

Proper nutrition does not mean completely giving up your favorite foods. First of all, it concerns the restriction of allergens, as well as food that causes colic in the baby. Proper nutrition, moreover, is the key to the question "?".

An excess of carbohydrates or fats in the diet significantly impairs the quality of milk.. So, in women who eat unlimited amounts of sugar and sweets, milk contains carbohydrates in excess, while the amount of protein is two to three times less than normal. In this case, children begin to develop more slowly and get sick more often.

The nutrition of a nursing mother must include a sufficient portion of vegetables. Moreover, they do not have to be raw; various vegetable stews and soups are well absorbed. They are especially good for problems with the stool. Zucchini, pumpkin, carrots, beets, apples, plums, gooseberries help the intestines get rid of toxins and excess gases, enrich milk with vitamins.

But do not lean too much on potatoes and cabbage, it is best to refrain from using them for a while, because. they can cause bloating. It is advisable to eat fresh berries and fruits, although thermally processed in the form of jelly and compotes are also suitable. It is best to focus on seasonal fruits and vegetables that grow in your area. They are more familiar to the body, and the likelihood that they contain nitrates is not so great.

The lack of fresh vegetables and fruits in the diet, especially in winter and early spring, should be replenished with vitamin and mineral complexes, juices, dried fruits and frozen berries and fruits. Vegetables and fruits help not only to saturate the body with vitamins and minerals, they are a natural source of pectins and fiber, which stimulate intestinal activity. Wholemeal bread, dried fruits and cereals, especially oatmeal and buckwheat, are also rich in coarse dietary fibers, so they must be included in the diet of a nursing mother for 1 month.

An obligatory product during lactation is meat.. Opt for beef, lean pork, tongue, chicken breast, and lean fish. It should be consumed boiled, baked or stewed. No need to get involved in sausages and smoked meats. By the way, it is based on the consumption of meat which is available on our website.

Cheese, cottage cheese, dairy products are very useful. Moreover, it is desirable to replace whole cow's milk with the latter. Its excess can cause allergic reactions in children. Dairy products are a storehouse of calcium reserves required for bone formation. But regular milk is more allergenic than fermented milk products. In addition, most of them contain live bacteria that heal the intestines, preventing the appearance of dysbacteriosis.

It is necessary to significantly limit the amount of confectionery consumed, because. they provoke the occurrence of allergic reactions in the child and the appearance of body fat in the mother. Try to replace cream cakes with marshmallows, marmalade and marshmallows. At the same time, carefully monitor the reaction of the baby. If after you have eaten sweets, he does not have redness on his cheeks, diathesis and allergies, you can treat yourself to a few heaps of chocolate. But in any case, do not neglect the sense of proportion. In addition, to prevent allergies, you need to consume citrus fruits, honey, nuts and cocoa in smaller quantities.

To improve lactation, it is necessary to monitor the amount of fluid in the daily diet. So, at least one, but not more than two liters of any liquid should be consumed per day, including as part of first courses. In the first time after childbirth, the daily rate should not exceed 800 ml. The drinking regimen is especially important for those mothers who are used to feeding their baby by the hour. It is especially useful to drink kefir, fermented baked milk, fruit drinks from cranberries or lingonberries, currants, jelly, herbal decoctions, weak tea, compotes.

Of everything that a nursing mother of a newborn can eat, spices must be avoided. Onions, garlic, mustard and horseradish can significantly impair the taste of milk.

Meat of geese and ducks;
Shish kebabs, smoked kebab;
Lamb fat;
Rich broths;
Lard;
Mayonnaise;
cooking oil;
Deep-fried products;
Cakes and pastries with cream;
Pancakes and donuts;
Chocolate and cocoa;
Peanut;
Strong coffee;
Chips;
soda;
Smoked and salted fish;
Crabs and shrimps;
Pickled and salted foods;
Strawberries and citrus.

Alcoholic beverages and cigarettes are strictly prohibited. Alcohol, regardless of the amount drunk, easily penetrates into the milk, and then into the body of the child. The latter immediately reacts with such symptoms as hyperexcitability, neuroses, and slow mental development.

Also, the diet of a nursing mother in the first month should not contain fried, spicy, salty and too fatty foods. Most products retain their entire range of nutrients if they are boiled, baked in the oven or steamed.

You should not take risks by eating food containing a large amount of preservatives, chemical elements, dyes. The same can be attributed to exotic fruits and vegetables. Childbirth weakens the female body, and for the absorption of such products, additional production of hormones is necessary. After all, it is quite difficult to guess the reaction of the child's body to them.

Eat often, but in small portions, often snacking between main meals. By eating more than the prescribed norm, you will not benefit either yourself or the child, and the unspent calories will only settle on the hips and initiate the fermentation process in the intestines of you and your crumbs.

Sample menu for a nursing mother in the first month

It should be consistent with the diet of the baby. It is recommended to eat strictly by the hour, preferably half an hour before feeding, i.e. at least five to six times a day. This will significantly improve lactation. There must be two breakfasts, lunch, afternoon tea and dinner. It is very useful to consume dairy products before breakfast or before bedtime..

For breakfast, it is recommended to eat cereals boiled in milk, eggs, cheese sandwiches, cottage cheese, and for dinner, vegetable dishes, a variety of casseroles, cutlets from vegetables or cereals, boiled or steamed meat or fish dishes, cottage cheese are perfect.

From drinks for the first breakfast, cereal coffee or tea with the addition of whole milk is well suited. Kefir, bio-yogurt or low-fat fermented baked milk are very useful. After a couple of hours, you can drink juice and eat fruit.

Lunch should include an appetizer and three courses. An appetizer can be, for example, a vegetable salad with herbs. Salad should be seasoned with vegetable oil, olive, sunflower or corn oil is well suited. The first course can be very different: borscht, cabbage soup, fish or vegetarian soup. For the second, it is good to eat fish or meat cutlets, meatballs, goulash. Garnish in this case can be from vegetables, cereals, potatoes or pasta. The third dish can be jelly or compote from fresh or dried fruits.

The afternoon snack should include two dishes, one of which will be a fermented milk product (yogurt or kefir), and the other - a bun, biscuit, crackers or a slice of white bread. It is advisable to enrich it with fresh berries or fruits.

Meals consumed during the week should be varied. In addition, nutrition for a nursing mother in the first month should be selected so that you can follow the combination of products, both animal and plant origin. Vegetables should be used as a side dish for fish or cape dishes. Every day in the diet should be bread, butter, sugar, dairy or sour-milk products, meat, cereals, vegetables, herbs and fruits.

Any replacement of products should be made in such a way that the total amount of fats and proteins in the daily diet remains unchanged. For example, fish, egg and cottage cheese dishes can successfully replace meat. It is forbidden to replace meat and dairy products with cereals, and vegetables with meat or butter. You should not eat fried foods.

By the way, many young mothers, having gained weight during pregnancy, tend to throw it off immediately after childbirth. But it is important to know first, so as not to harm your health. Indeed, in such a period, it is worth choosing the technique of losing weight with all care.

We can recommend several methods. For example, you can achieve good results in 14 days of the Chinese diet, the basics of which are described in detail in a special one. But do not forget that in the postpartum period, the main thing is to monitor your health!

Introduction of new food

All unusual products on the woman's menu should be introduced very carefully. Before you make him a frequent guest on your table, check the reaction of the newborn to him. The easiest way to do this is to start keeping a special food diary. It needs to record the date, time, product name, amount and reaction of the baby.

Any product can provoke a skin rash, colic, seborrheic crusts on the head in a child.. Any of these symptoms should be the reason for refusing to consume it for at least three months.