✓ The post-partum diet: the weekly menu

Premise: the quantities have not been indicated in the menu, because they depend a lot on the physical conformation of the woman: the needs of a woman of 150 cm in height, for example, are very different from those of a 180 cm tall woman, as well as a woman who who finds overweight is in a different condition than those who are below their ideal weight, and those who carry out regular physical activity need more calories than those who lead a completely sedentary lifestyle.

Read also: the postpartum diet: 13 tips for mothers to get back in shape

EVERYDAY:

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Breakfast is a real meal and therefore must be complete with all nutrients: carbohydrates, proteins, fats and vegetables (rich in vitamins and minerals).

The proposals shown here are to be alternated: it is preferable to avoid always having the same type of breakfast. Breakfast drinks should not be sweetened or sweetened.

1. Whole or partially skimmed white yogurt or milk or yogurt or vegetable milk (rice, oats, soy, millet, etc.) depending on the tolerance of each, with the addition of fresh chopped fruit, cereals with no added sugar (wholemeal muesli, whole wheat flakes or sticks) and a handful of unsalted and unsalted oily seeds (walnuts, hazelnuts, almonds etc ...) rich in omega 3.

2. Fruit, juice, fruit-only smoothies or centrifuged + wholemeal toast with cooked ham and cheese such as emmenthal, fontina or caciocavallo which are particularly rich in calcium; absolutely to avoid the slices, unhealthy.

3. Fruit + infusion (eg with red fruits or fennel) or decaffeinated tea, normal or green (to vary) + wholemeal bread with ricotta and sugar-free jam (sweetened with grape or apple juice).

4. Fruit + infusion or decaffeinated tea, normal or green (to vary) + rice, spelled or corn cakes with low sodium content or wholemeal slices such as Wasa or wholemeal bread + egg (cooked to taste without fat).

5. Fruit + infusion or decaffeinated tea, normal or green (to vary) + low sodium content rice, spelled or corn cakes or wholemeal slices such as Wasa or wholemeal bread + parmesan flakes (if desired, final biscuit with jam ).

SNACKS (mid-morning and / or mid-afternoon:

Fresh fruit or vegetables possibly accompanied by a flake of Parmesan cheese or a yogurt with a fruit and 2 nuts.

MENU OF THE WEEK.

NB: Single dishes that include both carbohydrates and proteins must be visually balanced. In pasta with meat sauce, for example, the portion of the sauce must be clearly visible and will have approximately the same volume as the pasta.

MONDAY'

LUNCH

Single dish: Wholemeal pasta with meat sauce

Contour: Mixed salad dressed with oil and lemon or vinegar

DINNER

According to: Seared tuna with parsley, lemon and sesame seeds (if the child refuses milk, you can replace the tuna with a more delicate fish such as hake in the oven or stewed with potatoes)

Contour: green beans and potatoes

TUESDAY'

LUNCH

Single dish: Rice and chickpeas with a sprinkling of Parmesan

Contour: Spinaci

DINNER

According to: Baked salmon (can be replaced with sole or steamed plaice flavored with a spoonful of mayonnaise)

Contour: Mixed salad with carrots, tomatoes, endive with a small sandwich or 4 crackers.

WEDNESDAY'

LUNCH

Single dish: Wholemeal penne with cherry tomatoes, basil and mozzarella

Contour: Seasonal vegetable pinzimonio (carrots, fennel, endive, cucumber, celery, pepper ...).

DINNER

Single dish: Grilled turkey steak

Contour: Mixed salad with carrots, fennel and songino + wholemeal sandwich or wholemeal slice of bread.

THURSDAY'

LUNCH

Single dish: Brown rice with peas and cooked ham

Contour: Mixed salad

DINNER

According to: Baked chicken

Contour: grilled courgettes and peppers + 4 crackers

FRIDAY'

LUNCH

First course: Wholemeal pasta with zucchini carbonara, egg and cooked ham or speck (based on the reaction of the child who may not like the aroma of speck)

Contour: Carrot, radicchio and fennel salad

DINNER

According to: Savory pie with ricotta, parmesan, vegetables and eggs

Contour: green beans.

Saturday

LUNCH

Single dish: Brown rice salad with tuna, peas and vegetables

Contour: Mixed salad

DINNER

First course: Margherita pizza (with wholemeal flour)

Contour: Mixed vegetable pinzimonio

Sunday

LUNCH

According to: Breaded and baked plaice fillets

Contour: Vegetables to taste with sandwich or wholemeal bread

Sweet: Homemade ice cream or homemade cake.

DINNER

First course: Pureed zucchini, potatoes and basil

According to: Vegetable omelette with parmesan inside + 1 slice of bread

Condiments: For dressing the ideal is always extra virgin olive oil to be used raw; in moderation but without skimping: about 4-5 tablespoons a day is a reasonable quantity.

Desserts: Granted a dessert or ice cream once or twice a week. It is preferable that the dessert or ice cream is artisanal (even better if homemade). It should be avoided to consume it alone (the simple sugars contained make the blood sugar rise too quickly), but it is preferable to add it to the meal by significantly reducing the other carbohydrates: when you eat dessert, for example, you can make a meal with grilled turkey, abundant grilled or raw vegetables, dressed with extra virgin olive oil.

NB: The non-breastfeeding woman will only snack on fruit / vegetables and feel the need. She will also avoid the cheese on the first courses.

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LEAN DAY

(no yeasts, milk / dairy products, wheat, wine or vinegar, no grated cheese on the former) to be repeated once every two weeks.

BREAKFAST

Fruit / Juice

Green tea / coffee / barley / vegetable milk (oats, rice, soy ..) without sugar

Brown rice or brown corn cakes

Sliced (cooked ham) or hard-boiled egg or a handful of dried fruit (walnuts, hazelnuts, almonds, etc.).

LUNCH

Single dish: Rice, zucchini, courgette flowers and sea bass fillets

Contour: Raw vegetables seasoned with oil and lemon (no vinegar)

DINNER

According to: Baked sea bream with potatoes (if you don't like fish twice a day, you can choose grilled or pan-fried horse meat seasoned with oil, rosemary and lemon).

Contour: Grilled vegetables.