A balanced diet is essential in all stages of life to stay healthy, and during breastfeeding it was not going to be less. It is proven that all women have enough milk for their children and that it is good. In addition, it arrives already processed with what the baby needs at each stage. Therefore, it is not necessary to make sacrifices, but it is true that breastfeeding mothers need a varied diet. So here is free assistance for mothers on particular diet during the most demanding time.
Water
Breastfeeding can make you feel thirsty, so it’s important to stay well hydrated. Drink six to eight glasses of fluids a day, and even more if you are breastfeeding. Breast milk contains 85-90% water, so the mother must drink enough water or other fluids to ensure daily milk production and maintain good hydration.
Olive oil
Extra virgin olive oil is the most advisable oil for its richness in monounsaturated fatty acids, beneficial for the body and also for its richness in antioxidant. It offers benefits on cardiovascular health, reducing triglyceride and cholesterol levels. It has omega 3 and vitamin E, and it has a powerful anti-inflammatory effect.
Avocado
Vegetables and fruits are essential in a balanced diet. Five servings will provide you with fat-soluble vitamins (A, D, E) and water-soluble vitamins, and minerals, especially calcium, phosphorus, magnesium, iron, zinc, iodine, selenium and copper. You need about 400 mg of this vitamin a day.
Almonds
During lactation it is essential to maintain a good level of calcium, since if the necessary amount is not achieved through the diet, the mother’s body will use the reserves it has (calcium from the bones, and this increase the risk of osteoporosis). Nuts are a good contribution of this mineral and also provide folic acid, fats and other beneficial nutrients for the body, magnesium.
Blueberries
This red fruit stands out for its antioxidant power, its fiber content and its high contribution of vitamins A, C, B1, B2, B6, E and minerals such as iron, magnesium, calcium or phosphorus. In addition, consumed daily they are perfect for preventing or fighting urinary infections. For the newborn to maintain optimal levels of thyroid hormones, it is important to consume foods that contain iodine, such as blueberries.
Lean meats: Chicken
Fatty protein creates, repairs, and maintains body tissues. It is present in various foods, such as chicken and lean beef. Although fat should be part of a healthy diet, it is important to limit its consumption to 30% or less of the calories consumed daily. It can be prepared in every imaginable way – baked, stewed, grilled, marinated, fried, etc.
Whole grains
The mother is also advised to consume breads containing whole grains, pasta, potatoes and couscous, as they are an important source of energy due to their high starch content. Unlike refined cereals, whole grain breads have greater benefits for our health. They have much more fiber, vitamins, minerals and proteins, making it a very good quality food with beneficial effects on the body.