“During breastfeeding, the caloric requirement increases, more than during pregnancy”, explains Dr. Diana Scatozza, a specialist in Food Science with a dietary-dietary approach in our city.
"The nursing mom needs to increase her intake by 6-700 calories per day, as exclusive breastfeeding involves a significant caloric expenditure. But even now, as during the wait, it is important that maternal nutrition guarantees the intake of certain fundamental nutritional principles ".
Foods that should never be missing during breastfeeding
Protein during breastfeeding
There is no need to eat more protein while breastfeeding. so ok a
- meat 3 times a week,
- alternating with fish (3 to 6 times a week)
- eggs (maximum 2 per week)
- and cheeses (two or three times a week.
However, the need for calcium increases.
Legumes during breastfeeding
They are perfect when paired with pasta or rice: thus they form a complete dish with fiber, complex carbohydrates and vegetable proteins. Perfect beans, chickpeas and peas.
But can they cause fermentation? Only if it is used too much. However, to make them more digestible, they can be blended after cooking: a trick that changes the structure of the fiber.
Sugars and breastfeeding
Better to limit the consumption of simple sugars and give preference to complex ones.
Examples of simple sugars:
- refined sugar
- desserts
- sugary drinks
Examples of complex sugars:
- bread
- pasta
- rice
- other cereals such as spelled, barley and oats
The sweets? Can they be eaten? Two or three times a week yes, but better a small portion at the end of the meal.
Breastfeeding and fats
The absolute best source of fat remains extra virgin olive oil. It does not change the taste of milk and provides the baby with precious monounsaturated fatty acids.
Drinks and breastfeeding
With breastfeeding it is important to drink at least two liters of water a day. Even more so in the summer, when the waste of liquids is greater. Avoid alcohol, but also drink excessively tea or coffee.
Breastfeeding: fruits and vegetables
Fruit? To be consumed 3-4 times a day, preferably in season. Bananas are also fine during breastfeeding: rather caloric, they are an excellent source of slowly absorbed sugars and potassium. And the vegetables? It must be a constant at both lunch and dinner, both cooked and raw. The potatoes instead? They are a possible alternative to bread, so they can go well in the evening instead of a sandwich, as a side dish. To be consumed once in a while.
Foods not recommended during breastfeeding
The general advice is to start eating certain types of foods in moderate quantity: if the child likes them, you can go ahead and consume them.
But what are the foods that can interfere with the taste of milk?
- foods that can change the smell of urine or sweat, such as asparagus, onions and garlic
- strong flavored vegetables
- very tasty meats
- very strong spices
- smoked fish
For further information: Nutrition during breastfeeding: 10 things to know
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Updated on 28.01.2022
TAG:- diet
- breastfeeding
- get back in shape
