Proper nutrition of women during breastfeeding is a guarantee of health and full development of the child. Even with the advent of the baby, you need to stick to a diet that allows you to rid your child of problems with the digestive system and saturate his body with nutrients.
Principles of nutrition nursing mom
- Good nutrition and variety. The daily menu should contain all the necessary vitamins and minerals. Food is recommended to use fresh, only cooked. But not everyone has the time to stand every day near the stove three times a day, when you can cook food for several days. Planning a menu for the week will create a full breakfast, lunch and dinner.
- Calorie. It is forbidden not only to sit on a rigid diet, but also to overeat. You should not listen to the myth that a mother should eat for herself and for the child. To produce milk, an additional 500 kcal will be needed, so 3500 kcal per day is enough. All that is above the norm is deposited on the hips and waist.
- Security. Regardless of the place of purchase of products, they need to be checked for shelf life and quality. Vegetables and fruits should be thoroughly washed before consumption, and the fish and meat undergo heat treatment.
- Drink enough. A woman during lactation should drink up to two or three liters of fluid per day. This is pure water, juices, non-carbonated mineral water, fruit drinks, teas, etc.
- Diet. Not everyone is able to eat five times a day, if the baby is constantly near the breast. Do not refuse to offer food preparation from loved ones. Mom will adjust the mode of the day after it is established in the baby.
In addition, some products are required to be excluded. In the first month it is forbidden to eat unhealthy food, and in the rest it is necessary to refuse:
- smoked, fried, salted;
- alcoholic, carbonated drinks, coffee, kvass, cocoa;
- exotic citrus fruits, grapes;
- cakes, pastries, chocolate;
- mushrooms, seafood, sauerkraut and fresh cabbage, tomatoes;
- milk, honey, nuts, sausages;
- mayonnaise, ketchup, crackers, chips.
Menu nursing mom for months: what can you eat?
A woman's diet during breastfeeding is different from the normal diet. It includes all the necessary trace elements, saturating the body with essential substances.
Month 1
After the birth of the baby, mother can:
- lean meat (homemade chicken, rabbit, veal);
- dairy products (sour cream with a low percentage of fat, cottage cheese, natural yogurt, ryazhenka, kefir, hard cheese);
- white fish (cod, hake);
- porridge from rice, corn, buckwheat, oatmeal;
- any vegetable and butter (maximum 30 g per day);
- pumpkin, potatoes, carrots, zucchini, beets;
- cucumbers, bananas, tomatoes (a little);
- green, weak black tea without flavors and preservatives;
- prunes, dates, dried apricots;
- rye bread, pasta first grade;
- almonds (in small quantities);
- boiled egg (twice a week).
In the first month a woman should avoid dishes with ingredients such as nuts, honey, white cabbage, grapes, chocolate, smoked meats, pickles, sausages, canned food, whole cow milk, spicy seasonings. Such food provokes violations of the digestive tract in the baby, causing allergic reactions and colic.
You also need to abandon wine, coffee, sweet soda, condensed milk. But this does not mean that you can not eat at all.
In a small amount you can eat marshmallows, candy, bagels, curd casseroles, biscuits.
Month 2-3
Lean borsch is added to the mother's diet, which needs to be filled with tomato juice. Also all types of nuts are allowed, except peanuts and pistachios in the normal range, cherry and apple seedless jam, cooked at home.
Month 3-6
During this time, the child has already grown up and is now allowed to include several new products:
- barley, wheat porridge;
- fresh white cabbage;
- soaked beans;
- honey;
- fresh homemade juices.
The main thing is to follow the rule - do not consume more than 1 new product per day. If mother ate some wheat porridge in the morning, then honey is no longer possible during the day. Otherwise, if the baby is allergic, then it will not be clear on which particular ingredient.
Month 6-12
Half-year-old children begin to try new food, so mom can expand the allowed products:
- berries;
- garlic, onion;
- seafood;
- fish of all varieties;
- chocolate, sweet products;
- Exotic fruits;
- sometimes some wine.
When the child turns one year old, the mother's diet becomes habitual. The main thing that all food was healthy. It is allowed to eat fried, but not greasy food. Of course, the diet for months is selected individually and does not require strict compliance.
Nursing First Meal Recipes
Useful recipes for soups for women during lactation will be an additional source of vitamins and nutrients for her and her baby.
Vegetable soup
Ingredients:
- water - 2.5 l;
- buckwheat - 1 cup;
- potatoes - 3 pcs .;
- greens, salt - to taste;
- onions - ½ pcs .;
- carrots - 1 pc .;
- bay leaf - 3 pcs .;
- sunflower oil - 30 ml.
Cooking time: 35 minutes.
Caloric content: 43 kcal.
Water is poured into the pot, finely chopped baby carrots and potatoes are added. Vegetables are boiled for 15 minutes. Fried onions in vegetable oil and washed buckwheat rushes into the pan.
After boiling, the contents are boiled for another 10 minutes, after which it is necessary to salt and put the bay leaf. Vegetable soup is ready, you can decorate it with finely chopped greens.
Chicken liver soup with meatballs
Ingredients:
- pure water - 1.7 l;
- egg - 2 pcs .;
- breadcrumbs - ½ cup;
- onions - ½ pcs .;
- potatoes - 4 pcs .;
- chicken liver - 250 g;
- greens, butter, sour cream, salt - to taste.
Cooking time: 35 minutes.
Calories: 60 kcal.
In a small saucepan, boil finely chopped potatoes for 5 minutes. Butter, breadcrumbs, eggs, salt and liver with onions, pre-ground in a blender, are mixed in another container.
Meatballs from the liver are thrown into the pan to the potatoes. Ingredients should be boiled for 15 minutes, after which herbs and sour cream are added to the dish.
Recipes for main dishes for nursing mothers of newborns
Secondary meals for a nursing mother should include healthy foods that will not cause colic in the baby and saturate the body with essential trace elements and minerals.
Braised Turkey with Rice
Ingredients:
- cooked and diced turkey - 2 cups;
- onions - 2-3 pcs .;
- rice cereal - 1 cup;
- carrots - 1 pc .;
- butter - 45 ml;
- canned tomato - 3 pcs .;
- frozen peas - 1 cup;
- bay leaf - 1 pc .;
- dill, salt, seasonings - to taste.
Cooking time: 45 minutes.
Calories: 79 kcal.
Carrots and onions are carefully peeled and crumbled into cubes. Butter, onion, carrot and rice are placed in the pan.
All the ingredients are heated, they are added 2 tbsp. boiling water, green peas and everything is stewed for 20 minutes over low heat. Then tomatoes, meat and seasonings are placed in the pan and stewed for 10 minutes. Cooked dish sprinkled with chopped herbs.
Meat Casserole
Ingredients:
- beef pulp - 300 g;
- egg - 3 pcs .;
- potatoes - ½ kg;
- milk - ¼ cup;
- onions - 2 pcs .;
- tomato puree - 15 ml;
- butter - 30 g;
- dill, salt - to taste.
Cooking time: 60 minutes.
Calories: 132 kcal.
Onions are peeled and cut into small pieces, you can fry it until golden brown. Beef is well washed, boiled and minced with a meat grinder.
15 ml of broth, tomato puree and onion are added to the meat. Potatoes are peeled, chopped into cubes and slightly fried or boiled. The baking sheet is greased with oil, potatoes are laid on it, a layer of ground beef.
Eggs are whipped in a separate container, milk is added to them and everything is thoroughly stirred. Eggs are poured on minced meat. The oven must first be turned on with a temperature of 180 degrees.
Baking a casserole in the oven for 20 minutes. This dish is served hot, sprinkled with greens on top.
Corn porridge
Ingredients:
- clear water - 1 cup;
- butter - 30 ml;
- corn grits - 1 cup;
- milk - 500 ml;
- sugar - 15 g;
- salt - to taste.
Cooking time: 45 minutes.
Caloric content: 330 kcal.
Water is poured into a small saucepan and brought to a boil. Sifted cereal boils for 15 minutes on low heat. In another container, you need to bring the milk to a boil, add to the porridge and mix thoroughly. Porridge should still boil for 20 minutes. To cooked dish you want to add sugar and butter.
Salads for nursing mothers
Salads are a real source of minerals and vitamins, because they contain the most useful products. Ingredients can always be found in the refrigerator.
Vitamin charge
Ingredients:
- lettuce leaves - 2 pcs .;
- Kiwi - 1 pc .;
- young squash - 1 pc .;
- curd cheese - 30 g;
- lemon juice - 15 ml;
- olive oil - 15 ml;
- Parmesan - 2-3 pieces;
- pepper, salt - to taste.
Cooking time: 10 minutes.
Calorie: 23 kcal.
Lettuce leaves are thoroughly washed, dried and torn to pieces. Zucchini must be finely chopped, for this it is better to use a knife for cutting vegetables. Kiwi is cut into half rings after peeling.
Vegetable oil is mixed with lemon juice, whipped and used to fill the dish. You can also add a few drops of soy sauce and crushed nuts to the dressing. Vegetables are mixed with cheese and dressing.
Nutritious salad
Ingredients:
- tuna in own juice - 1 can;
- boiled beans - 30 g;
- olives - 6 pcs .;
- a mixture of lettuce, arugula, ridicchio;
- egg - 1 pc .;
- olive oil, lemon juice;
- spices - to taste.
Cooking time: 15 minutes.
Calorie: 30 kcal.
To prepare the salad, you will need to chop the tuna to almost a homogeneous mass. Leaves of Ridicchio, lettuce and arugula are torn by hands, and the egg is cut into cubes of large size. All ingredients are mixed and seasoned with a mixture of olive oil, lemon juice and seasonings.
Fish salad
Ingredients:
- Bulgarian pepper - 2 pcs .;
- salad leaf - 3 pcs .;
- lemon juice - 30 ml;
- cherry tomatoes - 6 pcs .;
- boiled fish - 250 g;
- vegetable oil - 30 ml;
- salt - to taste.
Cooking time: 25 minutes.
Calorie: 150 kcal.
Red, yellow or green Bulgarian pepper is cut into strips. Tomatoes must be cut in half, and the salad - to tear hands into large pieces. Cooked fish is looped through the meat grinder. All components are placed in a salad bowl, filled with salt, lemon juice and vegetable oil.
Oatmeal Cookie Recipe for Nursing Moms
Women who have recently given birth are required to change their diet, especially when it comes to eating sweets. Oatmeal cookies is an exception, because it can be eaten from the first months after the birth of a child.
It contains vitamin A, B1, selenium, magnesium and sodium. A huge amount of dietary fiber normalizes the digestive tract, and remove toxins from the body.
Therefore, this cookie is recommended for children, pregnant women and mothers during breastfeeding.
Oatmeal Fruit Cookies
Ingredients:
- flakes "Hercules" - 1.5 cups;
- banana - 2 pcs .;
- raisins - ¼ st .;
- flaxseeds - 45 g;
- clean water - ½ st .;
- almond or walnut - ¼ cup;
- salt - pinch;
- soda, hydrated with lemon juice;
- Cinnamon - to taste.
Cooking time: 55 minutes.
Calories: 400 kcal.
Almonds need to crumble, but not too small. In the recipe, you can use almond milk, which will replace water and almonds. A glass of cereal is required to grind into flour using a blender.
In a small container, the banana is crushed with a fork to a state of mashed potatoes, raisins, flax seeds, and other flakes, flour, almonds, water, slaked soda and spices are added to it. The resulting mixture should be infused for an hour.
From the mass you need to make round-shaped cookies and put them on foil and baking sheet. Delicacy is baked for 25 minutes in the oven, preheated to 120 degrees.
Cinnamon Oatmeal Cookies
Ingredients:
- oatmeal - 3 glasses;
- milk - ¾ cup;
- oatmeal - 60 g;
- egg - 3 pcs .;
- sugar or honey - 60 g;
- cinnamon - 5 g;
- olive oil - 45 ml;
- dried fruits, nuts - to taste.
Cooking time: 40 minutes.
Caloric content: 350 kcal.
Milk is poured into the pan and heated a little, then removed from the stove. Flakes and flour are added to it.
It is required to wait until the milk is absorbed into the flakes with flour. At this stage, the remaining ingredients are added, and the whole mass is thoroughly mixed until a homogeneous mass. Cookies are laid out on a baking sheet, the temperature in the oven is set at 180 degrees and baked for 20 minutes.
Curd casserole for nursing mothers
Cottage cheese casserole is not only tasty, but also rich in calcium. The main ingredient is cottage cheese, but the classic recipe can be changed by adding candied fruits, berries.
Curd casserole in the oven
Ingredients:
- cottage cheese - 1.5 kg;
- egg - 1 pc .;
- semolina or flour - 45 g;
- sour cream - 45 ml;
- sugar - 45 g
Cooking time: 60 minutes.
Calories: 168 kcal.
To cook a low-calorie dish, you need to buy medium-fat cottage cheese. The fermented milk product is placed in a container, an egg, sugar and flour are added. Sugar is better to fill to taste, because its amount depends on the acid of the curd.
All components are thoroughly mixed until a homogeneous mass. At this stage of cooking, additional ingredients like apples, raisins, etc. are added to the mixture.
The baking dish is oiled, after which the curd mass is poured into it. To give the dish a beautiful golden hue from above, non-greasy sour cream is applied to its surface. Baking time is 30-35 minutes at 180 degrees. Before using the casserole, it should be cooled.
Casserole with cottage cheese in a slow cooker
Ingredients:
- cottage cheese - 1/2 kg;
- semolina - 45 g;
- banana - 1 pc .;
- butter - 30 g;
- granulated sugar - 45 g
Cooking time: 50 minutes.
Caloric content: 145 kcal.
In a bowl, cottage cheese, sugar and semolina are thoroughly mixed. After peeling a banana peel, it should be kneaded to a puree state. Banana is added to the total mass and stirred.
Multicooker bowl must be greased with butter, after which the mixture is poured into it. Baking a casserole takes about 40 minutes in baking mode. Delicacy turns out to be airy, tasty and tender.
Useful tips
To the child received the required amount of milk, a woman needs to eat right and in time. Here are some tips for a nursing mom to create a daily diet:
- Food should be balanced, there is no need to strictly limit the choice of products.
- You should not save when buying products, you need to eat only high quality food.
- Be careful with citrus fruits, as they often cause allergic reactions. If the baby has no rash on the body, but it is allowed to eat 2 tangerines or 1 orange a day.
- Exotic fruits like pineapple, mango, kiwi and other products should not be eaten fresh, but added to baked goods.
- To compensate for the lack of protein in the body will help fish, meat, poultry and dairy products.
- Mom's daily menu should include fresh fruits, berries and vegetables, especially in the summer season.
- Garlic and onions can be consumed, but not in large quantities, so that the child does not refuse milk.
- Fatty meats will need to be replaced with lean ones.
- For better absorption of fruits and vegetables, they are advised to steam, bake or boil.
- Eggs should be excluded from the diet for up to a year, but sometimes you can afford to make an omelet only from protein.
- Mushrooms should not be consumed all the time while the woman is breastfeeding.
- With the use of foods that cause allergies, it is worth the wait. These are citrus, chocolate, peanuts, pistachios.
- In pasta should not be egg additives.
A nursing mother should be serious about the selection of products, making the menu and selecting recipes.
It is recommended for a while to refuse food, provoking colic in the baby.
After some time, a woman can use almost everything she ate before pregnancy. However, at this stage of his life, the health of the child depends entirely on the proper and proper nutrition of his mother.
Additional expert advice on the diet of a nursing mother can be seen in the next video.
