Every happy mommy should take her own nutrition seriously while breastfeeding. At this time, a woman’s diet should be balanced, varied enough so that all the necessary vitamins and minerals enter the baby’s body along with mother’s milk. You should study the list of products for a nursing mother compiled by experienced nutritionists.
1. Poultry meat, livestock(rabbit meat, beef, lean lamb, skinless chicken, veal, turkey, lean pork). Meat in the diet of a nursing mother should be included daily or at least every other day.
Cooking method - stewing, boiling or baking, frying is excluded. The meat must be processed over moderate heat for 2-2.5 hours. Livestock meat is cooked if the muscle fibers can be easily separated from each other, the product is easily chewed and slightly sweet in taste. In the case of poultry meat, the cooking process continues until the meat separates easily from the bone. Moderate use of spices while cooking meat is acceptable.
2. Dairy products. It is recommended to use every day or at least every other day. From this category, preference is given to the following products: fermented baked milk, curdled milk, drinking yogurt, kefir, cottage cheese, always with a minimum shelf life.
Do not add jam, honey or sugar to dairy products. Products of this group, in combination with sweets, can cause severe gas formation. Cottage cheese can be used in the preparation of cheesecakes or casseroles. However, cheesecakes should not be fried, it is better to bake them in a non-stick pan with a thick bottom until a small crust appears. The pan can be lightly greased with vegetable oil.
During breastfeeding, a woman should consume the proper amount of butter. You can add it to cereals boiled on water, pasta, you can eat a sandwich with white bread and butter.
10% cream can be periodically added to tea, cocoa brewed with water and natural coffee. No more than 3 times a week, a nursing mother can treat herself to a small cup of coffee after one and a half hours after the main meals. You can add a little cream and sugar to coffee, however, remember that this only applies to natural ground coffee, not instant.
In addition, a woman should include in her diet grainy and semi-hard cheese varieties. Preference is given to young pickled cheeses: mozzarella, suluguni, feta cheese. Before use, cheese is recommended to be soaked in cold boiled water. The use of milk in packages, as well as bought from the hands, should be limited.
3. Cereals. All types of cereals should be cooked in water by long-term languishing in the oven or cooked over low heat in a container with a thick bottom. In order to give the porridge a milky taste at the end of cooking, you can add 10% cream, sour cream or butter to it.
4 eggs. Eggs are also included in the list of products for a nursing mother. The privilege is given to quail eggs, chicken eggs should be treated with care.
5. Vegetables. Potatoes, carrots, zucchini, cauliflower, broccoli, sweet red or green peppers, onions, leeks can be cooked mixed. Stew vegetables without oil, adding a small amount of water. In the finished dish, you need to add a little unrefined vegetable oil (olive, sunflower, grape seed oil, soybean oil). For those who do not like odorous oils, the best option would be grape seed oil, which does not have a pronounced smell and taste.
Raw vegetables should be eaten in moderation. It is allowed to include sweet green peppers, pumped or leaf lettuce, grated carrots with the addition of vegetable or animal fats, peeled fresh cucumbers in the diet.
Eggplants and tomatoes as an addition to the second course are perfect in stew. Broccoli, potatoes, beets, cauliflower can be steamed.
6. Fish. Fish, no doubt, should also be included in the diet of a nursing woman. It is recommended to give preference to low-fat varieties of fish: pike perch, cod, pollock.
7. Caviar. Better black.
8. Fruits. You should refuse to take fruit on an empty stomach, it is best to wait a couple of hours after the end of the meal and proceed to the fruit. Pears and apples should be eaten peeled. It is allowed to eat grapefruit, be careful about oranges and tangerines, you can include banana and kiwi in reasonable amounts in the diet.
9. Berries. In season, you can eat berries. As with fruits, berries should be eaten after a meal. Frozen berries can be used to make compotes.
10. Nuts. It is better to give preference to almonds, hazelnuts, walnuts. Eat nuts in moderation and always 1.5-2 hours after eating.
11. Bread and confectionery. You should limit the use of black bread, cookies, muffins, cakes, gingerbread. Do not replace the main meal with buns. Do not have breakfast or dinner with tea and biscuits or a muffin. Pasta that does not contain egg additives can be eaten.
List of foods that should not be included in the diet of a nursing mother:
- fruits and vegetables of red color (strawberries, red apples, tomatoes, etc.);
- citrus fruits;
- various kinds of sweets, honey;
- carbonated drinks;
- alcohol;
- cabbage, legumes, peas;
- cocoa, coffee;
- nuts;
– various seafood;
- spices, hot spices, onions, garlic, celery.
List of foods that should not be included in the diet during the first three months of feeding:
— meat, fish, dairy canned food;
- pickled vegetables (a moderate amount of homemade seamings is acceptable);
- various kinds of semi-finished products;
- mayonnaise, ketchup, hot sauces (soy sauce is allowed);
- White cabbage;
- cheeses with mold, processed;
- legumes;
- grape;
- be careful with sausages.
