What Is The Right Diet For Breastfeeding?

Nobody can deny that one of the best phases in every woman’s life is when she becomes a mother. However, with the new family member, there are some doubts that need to be resolved. One of them is the diet indicated for the period of breastfeeding.

While it may seem like a subject that doesn’t require much attention, the reality is very different. You can fall into two unhealthy extremes.

• The first extreme is to overdo the servings, even though you are not necessarily taking in nutrients, and end up with excess weight that affects your health.
• The second case is to consume less food and, by feeding your baby, end up with a nutritional deficiency.

Because you will be in charge of giving your baby the first nutrients, it is important to always eat the right foods.

In this article, we will give some advice on the right diet for the period of breastfeeding. You will see that it is not impossible, nor does it need dramatic changes. In any case, just pay a little attention when organizing your menus.

1. Salmon

Salmon is one of the best foods we can include in our diet, no matter what stage of life we ​​are in.

It is the first food in the diet indicated for breastfeeding because it provides fatty acids, vital for the development of your baby’s nervous system. In general, your breast milk is rich in fatty acids on its own, and when you eat salmon, this amount increases.

In addition, some studies have shown that fatty acids also fight and prevent postpartum depression.

We believe these two reasons are more than enough to include salmon at least twice a week in your diet.

See Also: 6 Reasons Why Eating Salmon Improves Your Health

2. Low-fat dairy products

Another of the ingredients that should be included in the diet indicated for breastfeeding are milk and its derivatives (yoghurt, cheese, etc.). All of these products contain vitamin D, which is vital for your baby’s bone development and strengthening.

In addition, they provide protein and group B vitamins, which improve calcium absorption. It is important that you consume these products several times a day to ensure that your newborn is supplied with calcium without the risk of problems in the future.

Even if you are very young, your body is demineralized during breastfeeding. Best of all, dairy products are versatile foods, so you won’t get bored with the taste.

• In the morning, you can add some milk to your morning shake .
• In the afternoon, add a piece of cheese to your salads and in the evening add a glass of yogurt to dinner.

3. Lean meats

Lean meats are also essential in the diet indicated for breastfeeding. As a mother, you will receive enough iron and energy to care for your child and at the same time carry out your daily activities.

Also, if you had any bleeding problems during childbirth, it is necessary to recover your hemoglobin levels, and the best way is through the iron in the meat.

As for your baby, by including lean meats in your diet, your milk will have more protein and all-natural vitamin B12, which help your little one’s development.

Remember that the recommendation with lean meats is to consume them with as little fat and salt as possible. Choose baked, grilled and similar dishes. Furthermore, it is always recommended to choose excellent quality meats.

4. Black beans

We know that some people want or need to reduce the amount of meat they consume. If so, a diet suitable for breastfeeding includes black beans.

It is one of the best sources of non-animal protein, although you should control your portions as beans are high in carbohydrates. Consider that one serving equals half a cup of cooked beans (126 g).

In order not to get bored with eating beans all the time, you can try several different recipes and types of beans. Also, you can occasionally change beans for your broth. This usually contains a lot of nutrients and is a good base for a vegetable soup.