Food and lactation: How to feed?
Food and lactation: How to feed?
The feeding of the mother during lactation must be balanced and varied.
It must contain: fruits, whole grains, dairy products, vegetables and vegetables.
Trying to avoid the consumption of industrialized foods and high in fat, which do not provide nutrients for either the mother or the baby.
As recommended by WHO, (World Health Organization), breastfeeding should be maintained for at least 6 months.
Although it may be difficult at the beginning by the appearance of cracks, nipple pain or breast obstructions.
Therefore, it is essential that you counsel with the pediatrician, to prevent this stage from becoming a suffering for you.
Recommended feeding during lactation.
Nutritionists recommend at least 5 fruits and vegetables a day.
Foods such as wholemeal bread, lean meats, legumes, cheese, yogurt, milk should be included in the diet.
According to experts in nutrition, the nursing mother must increase her caloric intake in approximately 500 kilocalories a day.
The proteins would have to be increased by 25 grams a day, fish such as salmon, tuna and anchovies are very important.
Increase calcium intake by 700 mg daily, equivalent to 6 servings of dairy.
Calcium is important in this period to have strengthened bones and avoid the risk of osteoporosis in the mother in later years.
Iron and iodine to maintain optimal levels of thyroid hormone.
A good recommendation is to buy iodized salt.
The mother should do between 5 and 6 meals a day, we must remember that mothers who breastfeed lose much more than those who do not.
Breastfeeding consumes a lot of energy from the mother, and weight is lost naturally and progressively.
How many calories per day during lactation?
A woman in normal conditions, who does not exercise too much, has to consume between 2,300 and 2,500 kilocalories a day.
The one that is breastfeeding would have to ingest almost 3000 kilocalories, and if you are exercising during breastfeeding, you would have to go to 3400 kilocalories a day.
Foods not recommended during breastfeeding
Nicotine.
Go to the breastmilk and decreases its production.
It is advisable not to smoke during this period.
Caffeine.
The abuse of coffee or drinks tail They can cause restlessness or insomnia in the baby.
It is not advisable to drink more than one or two cups of short coffee, per day.
Alcohol.
You can allow a beer or half a glass of wine with the food.
In large doses can very seriously intoxicate the baby, so during lactation it is advisable to avoid the consumption of alcoholic beverages.
It is important that you take care of your diet and that of your baby from birth, so that you have a healthy development!
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