If you are breastfeeding, be careful what you eat by yourself. It's not about restricting your diet and denying yourself everything. It's a bad idea to eat only poultry, rice and boiled carrots. While breastfeeding, eat what you want while watching your baby carefully. Avoid overly seasoned dishes, drink natural drinks, and generally maintain a he althy diet.

Contrary to popular belief, you do not need to follow a strict diet when breastfeeding. As before, make sure that your meals are easily digestible and mild in taste, and that the menu is varied. The richerdietduringbreastfeeding , the lower the risk of vitamin and mineral deficiencies. Research shows that a nursing mother who eats poorly can produce milk to satisfy the baby's appetite and thirst , but sadly at the expense of her he alth. On the other hand, a varied, well-balanced diet allows you to recover faster after childbirth and improves your well-being.

Breastfeeding - the energy you need

This doesn't mean, however, that you can overeat with impunity. According to the recommendations of nutritionists, when you are breastfeeding, you need approx. 500 kcal more every day than before (i.e. as much as 2 large grams with 2 slices of poultry sausage). Your energy requirements depend on your current weight and activity. Very active mothers should eat a little more than those who lead a "sedentary" lifestyle. Avoid the excess of wheat bread and sweets - these are "empty calories".

Breastfeeding - what is good for your baby?

You can eat just about anything you want while breastfeeding, especially if you are not allergic-prone or if no one in your family is allergic. However, you should carefully monitor your baby's reactions. Also, remember that each infant reacts completely differently to the same product. Therefore, the basic principle of expanding the diet is this: introduce new products (especially those that you are concerned about could harm your baby) gradually, one at a time, preferably a few days apart, and during this time carefully monitor your baby. If you notice any disturbing symptoms in your toddler (rash, abdominal pain, diarrhea, or constipation), discontinue the suspect product and watch for the symptoms to improve. In this way, you can find out what foods your baby is unresponsive to and avoid themthe future.

Breastfeeding: what not to eat while breastfeeding?

Important

Season with head

Your little one also reacts to the taste and smell of the food you eat. Use mild spices such as parsley, dill, marjoram, basil, tarragon, thyme and cumin, and a little s alt. You should be careful when eating spicy food with a strong smell, such as garlic. The spicy essential oils it contains are usually not well tolerated by little ones. Although there are some children who like this specific aroma very much.

Breastfeeding - pay special attention to these products

To citrus fruits, wild strawberries, cocoa, chocolate, nuts and tomatoes - these products can cause allergies. You should also be very careful when drinking cow's milk. Some believe that it is necessary for the production of wholesome food, and a nursing mother should drink more than a liter of milk each day. Meanwhile, research has shown that cow's milk protein can make an infant allergic. Therefore, instead of milk, try a small amount of yoghurt, kefir or buttermilk and observe how your little one reacts to them. See your doctor if you have diarrhea or a rash - you may need to forgo dairy products. Then remember about the extra portion of meat. Fish and eggs are also on the list of foods that can sensitize babies. You don't have to give up eating cabbage, Brussels sprouts, broccoli or legumes. Many people consider them to be the main culprits of colic because they are high in fiber and have a bloating effect. Indeed, the gut microflora breaks down some of the fiber in the fermentation process, and gas is produced in the gut of the nursing mother to cause gas. However, according to the latest research, the nursing mother's diet has no significant relationship with infant colic. Therefore, a small portion of boiled Brussels sprouts or green beans should not harm your baby. However, avoid products that contain a lot of artificial colors and preservatives (e.g. long-term foods, instant soups and powders, sweetened drinks, sweets, inferior cold meats) - some of these substances can pass into the food.

Safe drinks

In order for your body to produce about 700 ml of milk, you need a minimum of two liters of fluid a day. Still mineral water is best. Freshly squeezed fruit and vegetable juices, which the child tolerates well, and fruit tea, e.g. from forest fruit or rosehip, are also recommended. Don't force yourself to drink Bavarian, widely regarded as a lactation-stimulating drink. There is no evidence whatsoeverscientific research on its milk-propelling effect, and in addition, it can cause constipation. If you do not have enough milk, take a herbal infusion for lactation twice a day - fennel, anise or a ready-made herbal formula for nursing mothers (available at pharmacies). On the other hand, avoid compotes made of cherries cooked with seeds (they contain harmful Prussian acid), as well as artificially colored and preserved juices and fruit drinks. Limit the consumption of strong coffee and tea - they have a dehydrating effect and contain caffeine that passes into the milk and can make the baby irritable, anxious and over-excited, as well as loss of appetite. But don't go overboard - a cup of weak coffee or tea, drunk occasionally, will certainly not harm your baby. Also, avoid alcohol when you feed. First, it worsens the appetite and can be harmful to your little one. Second, while beer and champagne are believed to stimulate lactation, the opposite is true - alcohol inhibits milk production.

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Pregnancy