You can meet a lot of dietary ideas about how to eat for nursing mothers: from “eat everything” to “eat only cooked chicken breast with a small amount of carrots, not salty.” Among the huge number of mutually contradictory views, it is worth making a reasonable choice, using the principle of the golden mean, when a nursing mother’s diet is chosen.
A nursing mother should eat reasonably, both because of the necessary strength and physical fitness, and because of lactation. Improper diet of a nursing mother can worsen the shape and reduce the amount of food for a newborn. General rules for balancing nutrients, preventing junk food, snacks, stimulants apply. As for special requirements, the combination of the three recommendations can be considered the golden rule.
3 rules for a nursing mother’s diet
- should be excluded from the diet ingredients that may have an allergenic effect,
- Moderation should be maintained in the first month, and then gradually introduce new ingredients,
- feeding is not the right time for experimentation and revolution.
Diet nursing mother with a newborn baby
The digestive system of the baby is most sensitive in the first month of life – it is immature, and most of the work is just digestion. That is why during this period it is worth saving the baby from superfluous impressions. Regardless of dietary ideas, the following diet of a nursing mother seems safe and balanced enough for this strategic time:
- Poultry meat (baked or boiled – excluding fried).
- Fish, especially fatty and sea fish (halibut, tuna, mackerel, cod) – it is recommended to gradually introduce (note: fish should be baked or grilled, not fried, not smoked).
- Potatoes, rice, pasta.
- Vegetables: carrots, pumpkin, beets, celery, parsley.
- Fruits: apples, bananas, pears; gradually: apricots, peaches, nectarines.
- Dairy products: cottage cheese (preferably bold), natural yogurts, fruit yogurts containing permitted fruit, cream, vanilla cheeses.
- Bread: first white, then dark, then whole grains (digestive problems may occur).
- Desserts: white chocolate, jelly, pudding, cheesecake (preferably homemade), biscuits, shortbread.
- Olive oil, margarine, with care carefully.
- Tea is mostly red and green, black tea and coffee are in very small quantities.
- Spices, herbs: salt, pepper, basil, thyme, marjoram.
Allergic products and diet expansion
It’s best to avoid allergenic foods during feeding, and if they should appear, there should be a small amount of them. Fortunately, there are not so many such products:
- Nuts (especially earthen, but also almonds).
- Soya beans.
- Chocolate and cocoa (you can eat white chocolate).
You need to pay special attention to these ingredients, because you can consume them unconsciously).
Nursing mother’s diet: introducing new foods into the diet
Dietary expansion should be gradual. Every time a new ingredient needs to be added to your baby’s diet. After feeding, which will take about 3-4 hours from the time we eat new food, the baby’s reactions will be visible. It is important that the new ingredient is not too much, especially if it is known that it can cause discomfort in the stomach of the newborn and his mother.
If nothing bad happens, you can add another ingredient in three days. If something happens (rash, problems with defecation), the ingredient should be dispensed with. Recommendations on time (3 hours, 3 days) depend on the life time of nutrients in the mother’s body and milk. If the mother decides to follow a stricter diet, new ingredients can be added to the diet:
- kohlrabi, pepper (thermally processed), spinach: after 1 month
- dark bread: in a month, whole grains: in 2 months
- red meat: in 2 months
- tomato, cucumber, lettuce, green onions, boiled onions: after 2 months
- soft-boiled eggs: after 2 months
- cabbage, cauliflower, broccoli, legumes: peas, lentils, beans, peas, beans – like bloating: after 2 and even after 3 months
The basic principles of nutrition
This is not the time for experimentation. It is necessary to adhere to certain general rules, partly also suitable for everyday food. The diet of a nursing mother should be balanced and deliberate.
- We say NO to spices (small amounts of salt and pepper, tarragon, basil are allowed), marinade, vinegar and fried foods.
- We significantly limit processed and canned food (for example, canned meat is better to say goodbye).
- We try to eat unprocessed fruits and vegetables, except pepper and onions (grilled peppers, boiled onions).
- We also apply the principle of the gradual introduction of dairy products.
- We drink no more than three drinks per day: non-carbonated water, juices (apple, beet), green tea.