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When a pregnant woman has a correct diet, she accumulates the basic reserves to establish lactation, ensures the production of milk for her child and good nutrition for herself.
Breastfeeding supposes an extra drain on the mother's reserves and, therefore, it is essential that, while we breastfeed our baby, we continue to maintain a healthy diet and an adequate calorie intake.
It is known that the breastfeeding period helps to burn the accumulation of fat from pregnancy and to restore the figure and weight before pregnancy, but this does not imply that we must limit the intake of calories to be pulling our reserves. For a good establishment and production of milk it is necessary for the mother to increase her diet by approximately 500 calories. So much so that it is estimated that to produce a liter of milk requires about 900 kilocalories. But we not only have to produce milk, we also have to be well nourished to have the desire and energy to carry out our old and new physical activities.
During this important period for our son and for us, we should consume a total of 2,500 Kcal. daily or somewhat more, if you intend to continue breastfeeding for more than three months. It is convenient to have about 5 meals (3 main and 2 nutritious snacks) throughout the day.
Food should be as varied as possible, so we have to cover all food groups, with special emphasis on some in which their contribution should be increased during breastfeeding, such as:
- Foods that contain vitamins A, D, E, C, B1 and B2 and folic acid, vegetables, fruits or wheat flour.
- Calcium: 1,200 mg is recommended. up to date
- Proteins: Protein needs are doubled, hence the importance of consuming low-fat meats, fish, eggs or milk.
- Essential fatty acids and minerals for the development of the nervous system of the nursing baby: nuts, oily fish, olive oil.
On the contrary, avoid unsaturated fats or refined sugars. Many specialists recommend continuing or starting with an extra supply of vitamins, minerals and calcium through pharmaceutical compounds. After each feeding, it is advisable to drink water or some other non-caloric beverage, to help milk production. We must also avoid drugs, drugs, alcohol and tobacco, since they can pass to the child through milk.
Patro Gabaldon. Editor of our site
You can read more articles similar to Feeding the nursing mother, in the category of On-site Breastfeeding.