Top 10 foods in the diet of a nursing mother

Many mothers know that pregnancy and breastfeeding “suck all the juices out of the body”, adding a lot of health problems to the existing ones, if the approach to nutrition is illiterate. Regular use of healthy products is a guarantee of the quality and quantity of milk, the health of the mother and baby, as well as strength, without which you simply cannot do in this difficult energy-consuming period.

COLADY presents the top 10 must-have foods for a nursing mother.

See also: Basic rules for feeding a nursing mother after childbirth.

Fried fish
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First of all, we are talking about salmon – the most invaluable product for a nursing mother. Why? Because it is in salmon that you will find that “set” of polyunsaturated fatty acids, on which the development of the baby’s nervous system and mother’s health and mood depend (these elements are an excellent tool for the prevention of postpartum depression). To avoid protein allergy in crumbs, mothers should eat salmon in metered quantities – a piece of 60-80 g is enough (maximum 350 g per week of any salmon). And of course, during the feeding period, the use of salted and smoked salmon is excluded.

What is the use of salmon:

  • Lack of carbohydrates.
  • Large amount of protein (almost half of the product).
  • Restoring the balance of trace elements / vitamins when consuming 70 g of salmon at least once a week.

Also, low-fat varieties of fish are recommended for a nursing mother (preferably in boiled form – a couple of times a week) – hake, cod, pike perch, etc.

  • Milk products
10 healthiest foods for a nursing mother
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During the feeding period, dairy products are extremely important for the mother as a source of protein, vitamins B and D, calcium for the skeletal system of the crumbs. To replenish the body’s resources for your own needs and the needs of the baby, you should daily use kefir, fermented baked milk, yoghurts, cheese (granular and semi-hard) and cottage cheese, cheese cakes and condensed milk (without sugar), cottage cheese casseroles, etc.

As for whole cow’s milk, it is recommended to exclude it from the diet for a while in order to avoid allergies in the baby.

  • Lean meat and butter
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This product belongs to the iron-containing food necessary for the mother to replenish the deficiency of energy, vitamin B12 and protein. We are talking about boiled meat (or meatballs, meatballs, etc.) of the following varieties – white poultry, tongue, beef, rabbit, turkey.

Meat should be added to the menu at least every other day (preferably daily).
Do not forget about butter: the daily ration of this product is 15 g of sunflower and about 25 g of butter.

10 healthiest foods for a nursing mother
Pexels Photos
Pexels Photos

Everyone knows about the benefits of fruits and drinks from them for nursing mothers. Experts recommend consuming berry / fruit drinks and fruits twice a day – an excellent source of vitamins for mothers and crumbs (only about 300 g of fruits / berries + 200-300 ml of drinks).

The most useful will be:

  • Blueberries, cherries, cherries, currants, gooseberries.
  • Cherries, plums (in compotes, broths, mashed potatoes), pear (without peel, with care), apples (without peel, baked), bananas (source of potassium), peaches (“vitamins” for depression), apricots.
  • Juices and other beverages with pulp – canned and fresh. It is better to give preference to drinks intended for feeding babies.

Tropical fruits should be excluded during feeding. As well as fruits of red and orange colors. The main rule when introducing a new fruit into the diet: 3 days to check, without mixing with other fruits. If there is no allergy, then you can use it.

  • Brown rice
10 healthiest foods for a nursing mother
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If the problem of excess weight gain is present (for mom or baby) – it’s time to reduce the amount of carbohydrates in the diet. But it is correct to reduce it – while maintaining its activity and milk quality. Brown rice will help with this, which will replenish mom’s energy reserves and provide the body with the number of calories that is necessary for the production of high-quality high-quality milk. Just replace your usual white rice with brown rice.

Useful properties of brown rice:

  • Availability of the right dietary fiber and gamma oryzanol.
  • The presence of amino acids, rich chemical composition.
  • Help with the appearance of edema (removes excess fluid).
  • Lack of gluten (gluten).
  • Astringent and enveloping action.
  • Replenishment of the deficiency of mineral salts.
  • Improvement of sleep, complexion, hair condition (with regular use).
  • Nervous system nutrition (B vitamins).
  • Removal of toxins, radionuclides and slags.

And many, many other useful properties.

Pexels Photos

For the growth of crumbs and the formation of its skeletal system, the most useful element is vitamin D. And egg yolk is its universal source. True, you will have to wait a little with chicken eggs – they are very powerful allergens (especially egg whites). But quail eggs will be very useful in my mother’s diet.

Useful properties of eggs:

  • Lots of vitamins.
  • Easy digestibility.
  • Prevention of many viral diseases.
  • Help in the work of the heart and digestive system.
  • The presence of proteins, fats and folic acid to normalize the hormonal background of the mother.

Of course, you should not pounce on eggs – start carefully (as with chicken). For starters – no more than 1 egg per day. This product can be eaten raw, but it is recommended to eat them only boiled during the feeding period.

  • Whole wheat bread
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Not only does the expectant mother need folic acid – the nursing mother needs it no less. And also a crumb – for the normal functioning of organs and systems. And whole grain bread, muesli and pasta made from coarse flour will help in this. These products are a source of folic acid, iron, fiber, vitamin B, etc.

Whole grain bread will also help solve gastrointestinal problems, reduce hunger, and recharge with useful energy. The product is also useful for anemia, high cholesterol, impaired functioning of the nervous system. A couple of slices of bread in the morning or at lunch are enough. A very useful product for a nursing mother.

  • Green vegetables
bitter greens
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A lot has been written about the properties of green vegetables, but they will be especially useful for nursing mothers – it is in green vegetables (and also in greens) that the “ammunition” of vitamins that a woman needs during the period of feeding her crumbs is contained.

Green vegetables are …

  • Vitamin A, calcium.
  • Iron, vitamin C.
  • Antioxidants
  • Low calorie content.
  • Fiber, etc.

The daily menu should contain at least 400 g of fresh or thermally processed vegetables. First of all, we pay attention to green salad and herbs, broccoli, zucchini and spinach.
And, of course, do not forget about pumpkin, carrots, beets, eggplants – they will not be superfluous either.

10 healthiest foods for a nursing mother
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This product is a “shock” spectrum of vitamins, together with carbohydrates, organic acids, fiber, etc. The most useful dried fruits for a nursing mother are dried apricots and prunes. It is recommended to consume about 100 g of dried fruits per day. True, not in the first 2 weeks of feeding – a little later, otherwise the baby’s tummy simply cannot cope with so many trace elements.

It is best to use dried fruits in compotes, and in dry form – after the child is 3 months old. There are handfuls of dried fruits, mixing raisins, dried apricots and prunes should not be. Start a little at a time and add one fruit at a time.

See also: How to increase lactation for a nursing mother – folk recipes for increasing lactation.

A nursing mother should understand that the baby’s health depends on nutrition. So you should strictly limit the use of foods that can harm the baby’s gastrointestinal tract (strong broths, sauces and spices, garlic and canned food, salted and smoked food, sausages, sweets, grapes, exotic dishes, alcohol, seafood, etc.).

Interesting fact! One of the most effective means of restoring lactation is royal jelly.

The drug Apilak Grindeks, which contains 10mg of natural royal jelly, will provide the body with all the necessary vitamins and macro- and microelements to maintain vitality and comprehensive assistance to the body. It contains the same valuable substances as in breast milk: proteins, fats, carbohydrates, a group of vitamins (A, C, B1, B2 B3, B5 B6, B12, E, K, folic acid), macro and microelements (calcium , iron, phosphorus, zinc, magnesium, sodium, potassium).

The drug Apilak Grindeks has been clinically proven to be effective in the treatment of hypogalactia, gently stimulating milk secretion in women suffering from this problem.

But water, on the contrary, must be consumed in the required amount (about a liter per day) – and not carbonated.

What foods did / do you eat during feeding? Share with us in the comments!

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