In recent years we have achieved an increasing awareness of the benefits of breastfeeding. And more and more women are trying to carry on this practice, of course when possible.
Healthy eating is important throughout life. And, even more, during pregnancy and lactation, when the mother’s body needs an extra amount of energy and therefore nourishment.
Part of this energy demand is met by using body fat accumulated during pregnancy. The remaining need must be met by keeping a varied diet rich in suitable nutrients.
A balanced diet helps the mother to maintain an excellent state of health, essential to take care not only of herself, but also of the new baby. In addition, through breast milk, the newborn absorbs everything that the mother eats.
Precisely for this reason, the best way to guarantee the child a healthy diet is for the mother herself to choose to eat in a balanced way.
What to eat
A healthy diet is based on the balanced intake of all nutritional elements. During breastfeeding it is essential to take large quantities of fruit and vegetables, when possible, in season: not only is it Fresher and more nutrient-rich, but often also cheaper. In addition, it is good to ensure adequate amounts of some foods and reduce the intake of others:
| To be taken in adequate quantities | To be taken in small quantities |
|---|---|
| Dough
Cereals Kidney beans Lentils |
Milk
Cheese Fish White and red meat |
What to avoid?
Some foods can negatively affect a newborn’s diet, so it’s good to reduce and eliminate your intake altogether.
Caffeine It must be limited, reducing the consumption of foods such as:
- the
- coffee
- Coke
- energy drinks such as guarana.
Alcohol Absolutely avoid during breastfeeding and especially in the first month after childbirth. This substance, in fact, passes quickly into breast milk (within 30 to 60 minutes the milk takes on the same alcohol content as the mother’s blood).
Drugs Some are contraindicated during pregnancy or lactation, because they can be harmful to the proper development of the baby. It is essential to consult your doctor before taking any medicine.
It also helps to get back in shape
Breastfeeding helps mom get back in shape. It is during this phase, between 3 and 6 months after delivery, in fact, that the weight gain that occurred during pregnancy is largely disposed of.
This happens because the fat accumulated during the 9 months of gestation is used by the body to produce breast milk. However, there are also other tricks to get back in shape faster:
- Don’t skip meals
- limit the consumption of sugars, chocolate, sweets, chips and “junk” food in general
- use cooking methods such as steaming and boiling
- avoid frying
- avoid the consumption of animal fat
- Dedicate time to some very light exercise sessions, such as taking a walk with the child
If the mother loses too much weight during breastfeeding, however, it is important not to stop breastfeeding and consult the doctor, who will be able to advise the diet best suited to the nutritional needs of each mother.
If constipation is the problem
A common phenomenon, both during pregnancy and during breastfeeding, constipation can be managed by following a few, small precautions.
- Drink plenty of water
- Consume foods rich in fiber, such as: fruits and vegetables, bread, pasta or brown rice.
In case mom is taking iron supplements, it is important to keep in mind that these can increase constipation. If this symptom worsens, consult your doctor, who will be able to show you the best way to go.
Joycelyn Elders is the author and creator of EmpowerEssence, a health and wellness blog. Elders is a respected public health advocate and pediatrician dedicated to promoting general health and well-being.
The blog covers a wide range of topics related to health and wellness, with articles organized into several categories.