A balanced diet is essential when you are breastfeeding, to help the baby to grow up healthy. An important thing to remember is that the breastfeeding process and the effort invested in caring for the newborn can consume a lot of energy, therefore the mother will have to find effective methods by which she can bring a daily energy surplus. Food supplements also have an important role in this process, beyond healthy eating.
The intake of vitamin C, Omega 3, Iron, Calcium and Vitamin A can help both the mother and the baby. It is recommended that the administration of food supplements be carried out after a specialist consultation.
Beyond food supplements, the main source of obtaining the daily energy requirement is represented by a healthy and balanced diet.
Allowed foods during breastfeeding
During breastfeeding, your body needs more energy than usual. That is why the quality of the food that the mother consumes is essential. And beyond the quality of these foods, it is equally important that the daily diet also contains foods that help stimulate lactation.
Green vegetables
Spinach, lettuce and parsley are some of the best sources of folic acid, iron and calcium. If the mother consumes these foods, it will help both her immune system and the child's immune system, through breastfeeding.
Green and yellow beans
Beyond the fact that they are very good sources of iron, yellow beans and green beans help regulate blood sugar levels and act as anti-inflammatory and antioxidant.
Carrots
Carrots are rich in beta carotene and vitamin A, being an excellent source to obtain a surplus of energy and strengthen the immune system. You can include this food in your daily diet, both raw and cooked.
Eggplants, rhubarb and endives are equally good sources for stimulating lactation and helping the body of the mother and the child to develop healthily and harmoniously.
Fish and seafood
Fish and seafood are important sources for the harmonious development of the child. First of all, it is necessary to choose the types of fish very carefully, so that they do not contain mercury. Salmon is one of the best foods that can stimulate lactation, being rich in Omega-3 and vitamin D.
Other very good sources in this sense are trout, sardines and clams.
Cereals and seeds
Flax and hemp seeds, sesame and oats have countless advantages for the body's health, having an essential role in strengthening the immune system and regulating blood pressure. These are also foods that help increase the amount of milk.
Rice is an equally good source of energy, being rich in fiber, which helps to eliminate excess water from the tissues.
Natural juices
They are a recommended food during breastfeeding, providing an intake of vitamins and nutrients necessary for both the mother and the child. Try to choose fruits with a low sugar content and vegetables with low acidity. Increased acidity is transmitted to the baby through breastfeeding, leading to gastric reflux. Try to avoid citrus fruits, which have high acidity and can affect the child's gastrointestinal tract.
Prohibited foods during breastfeeding
There are certain foods that are not recommended during breastfeeding, as specialists consider that they have a toxic potential.
The mushrooms
Even if they are healthy, eating mushrooms while breastfeeding is not recommended, because the baby's stomach is not developed enough to filter and process the possible toxic substances from the mushrooms.
Alcohol and coffee
There is a generally shared opinion that consuming a little alcohol or a little coffee before breastfeeding cannot do any harm. It is as wrong as can be. The amount of alcohol and coffee that the baby will receive is much higher than the amount consumed, so pay close attention to these 2 foods.
Sweets and sugar
Too much sugar during breastfeeding leads to a later predisposition of the child towards obesity. Try to reduce as much as possible the consumption of sweets during this period.
Also, proper hydration is indicated during breastfeeding.
