What should be the menu of a nursing mother in the first month of a baby's life? This question worries all mothers, without exception, because the health and well-being of the baby depends on the taste and quality of breast milk.
We will try to give an exhaustive answer to it.
Seven principles of nutrition for breastfeeding moms
1. Calories are the key to success. Nursing mothers need about 3000-3200 kcal per day, but no more. Otherwise, everything superfluous will immediately settle on your waist.
2. Diet - complete and varied. Make the menu so that it has enough vitamins, carbohydrates, fats and proteins. What might be on your table?
- Soups without cabbage;
- Vegetable oil (soybean, sunflower, corn, olive) - at least 15 grams per day;
- Butter - about 25 grams;
- Kashi - buckwheat, oatmeal, corn;
- Potato;
- Salad of apples and carrots;
- Fish and meat - about 200 grams;
- Sour cream, kefir - up to 200 grams per day;
- Fruits - bananas, green apples, peaches;
- Juices;
- Cheese, cottage cheese - 100-200 grams every other day;
- Also, do not forget about multivitamins and calcium preparations.
3. Follow the drinking regime. Nursing mothers should drink at least 2.5 liters of liquid - ordinary or mineral water, juices, tea or milk. But this can be done only for 2-3 third weeks, when the period of colostrum production ends.
4. Dairy - with caution! In the first few weeks, it is worth giving up fresh milk, as it can lead to a severe allergic reaction. Also, do not forget to carefully check the quality and expiration date of the “milk”.
5. Take care of your gut. The menu for a nursing mother of a newborn should include fermented milk products, fresh vegetables and fruits, as well as wholemeal bread. Only without fanaticism, so as not to cause the opposite effect!
6. Safety First! First of all, eliminate all potential allergens, especially if you or your husband has a tendency to develop allergies. Inappropriate products can lead to a baby's skin rash, severe diaper rash, itching, prickly heat, colic, flatulence and other unpleasant phenomena. Under the ban are:
- Highly allergenic foods: eggs, strawberries, citrus fruits, exotic fruits, grapes, tomatoes, radish, seafood, nuts, honey, coffee, chocolate, confectionery, cocoa, mushrooms;
- Smoked meats, spicy and salty dishes, spices: garlic, onions, sauerkraut, broth and marinades;
- Products containing flavors, dyes and preservatives: ketchup, mayonnaise, ham, sauces, soft cheese, chips, sausages, kvass, alcohol.
7. Follow the regime! Fractional meals, including three main meals and two light snacks, will ensure continuous milk production and prevent you from overeating.
Remember, the food you eat must be absolutely clean and environmentally friendly.
What about lactation products?
The menu of a nursing mother at 1 month is almost never complete without the use of special means to enhance lactation, which allows you to adjust. Until some time, tea with milk was used to solve this problem. But, as it turned out later, this drink does not affect the increase in the amount of milk. Now doctors recommend drinking more kefir, fermented baked milk and green tea.
In addition, you can use the following pharmaceutical preparations:
- granulated teas from Nestle or Hipp;
- "Laktovit" - packaged herbal collection;
- Tablets - "Apilak" or "Lactogen".
You can also brew cumin, fennel or dill yourself. These decoctions have a calming effect, increase lactation and prevent increased gas formation in mother and baby.
Approximate menu for the day
We offer you an approximate menu for a nursing mother of a newborn. You can supplement it with any allowed products:
6.00 - a glass of kefir
Breakfast: bread with butter and cheese, rice milk porridge, tea.
Lunch: tea, apple.
Dinner: soup, potato casserole with stew, salad of dried apricots, cranberries and carrots seasoned with vegetable oil, bread, dried fruit compote.
afternoon tea: 1 cracker or cookie, apple juice.
Dinner: boiled fish, vegetable stew, greens and cucumber salad dressed with vegetable oil, bread, tea with milk.
You probably think that sticking to the diet of nursing mothers is incredibly difficult. In fact, this is not the case, especially when you consider that the reward for the right diet will be a healthy rosy-cheeked baby.
