Here is the weekly type menu proposed by Diana Scatozza, medical specialist in nutrition science with a dietological-dietotherapy address in our city, to breastfeed the baby well and get back in shape after childbirth.
The recommended foods can be substituted according to your tastes and following the instructions given in the article Nutrition during breastfeeding: for example, you can replace a meat dish with a fish one, or eat cheese instead of a second course based on meat or fish, etc., so how the vegetables can be chosen according to the season and your preferences.
In this article
- For every day,
- Monday,
- Tuesday,
- Wednesday,
- Thursday,
- Friday,
- Saturday,
- Sunday
For every day
Breakfast: a cup of milk, 4 rusks or 4-5 tablespoons of corn-flakes type cereals, a teaspoon of jam or honey.
Mid-morning snack: a fruit and a yogurt
Afternoon snacks: the ideal is to have two snacks, because several hours pass between lunch and dinner. One of the snacks can consist of fruit with a flake of parmesan or parmesan (or the flake of parmesan can be eaten during one of the main meals), another from yogurt. Alternatively, you can eat yogurt in the morning and two fruits in the afternoon, as you prefer.
At the end of the meal: close lunch and dinner with a large fruit or 2 small ones
Before going to bed: 1 glass of warm milk and a fruit
Monday
Lunch
Pasta and chickpeas
Mixed lettuce and songino salad
1 flake of parmesan
Price
Stewed sole
Lettuce and tomato salad
1 sandwich
1 flake of parmesan
Tuesday
Lunch
Pasta with tomato sauce
Mixed salad of zucchini and carrots
1 flake of parmesan
Price
Veal stew
Boiled beets
1 sandwich
1 flake of parmesan
Wednesday
Lunch
Pasta and beans
Valerian salad
1 flake of parmesan
Price
Baked sea bass
Tomato salad with capers
1 sandwich
1 flake of parmesan
Thursday
Lunch
Pumpkin risotto
Iceberg salad
1 flake of parmesan
1 ice cream
Price
Grilled turkey breast
Steamed carrots and zucchini
1 sandwich
1 flake of parmesan
Friday
Lunch
Pasta with green peas
Mixed salad
1 flake of parmesan
Price
Plaice in the pan
Parsley potatoes
1 flake of parmesan
Saturday
Lunch
Pasta with pesto (without garlic or with minimal doses of garlic)
Cucumber and tomato salad
1 flake of parmesan
Price
2 boiled or boiled eggs
Stir-fried spinach
1 sandwich
1 flake of parmesan
Sunday
Lunch
Baked lasagna with meat sauce
Lettuce salad
1 flake of parmesan
1 slice of fruit tart
Price
Raw or cooked ham
Green bean and parsley potato salad
1 flake of parmesan
Get back in shape with the Fitness video series for new mothers
Questions and answers
I am breastfeeding: what do I eat for breakfast?
While breastfeeding, you can have breakfast with a cup of milk, 4 rusks or 4-5 tablespoons of corn-flakes, a teaspoon of jam or honey.
I am breastfeeding: what can I eat during mid-morning and mid-afternoon snacks?
In the middle of the morning it is possible to eat a fruit and a yogurt. Instead, in the middle of the afternoon the ideal is to have two snacks, because several hours pass between lunch and dinner. One of the snacks can consist of fruit with a flake of parmesan or parmesan (or the flake of parmesan can be eaten during one of the main meals), another from yogurt. Alternatively, you can eat yogurt in the morning and two fruits in the afternoon, as you prefer.
I am breastfeeding. Can I have something to eat before going to bed?
Yes, before going to bed it is advisable to drink 1 glass of warm milk and eat some fruit.
TAG:
- diet
- breastfeeding
- get back in shape
