What to eat during lactation. What can a nursing mother eat? Tips, menus and diet for lactation

During the period of breastfeeding a newborn, it is very important for a mother to correctly balance her nutrition in accordance with the needs of her body and the baby, which is gaining strength. In the first months after pregnancy and childbirth, a nursing mother needs to recover. It should be remembered that this is the time of active formation and growth of her baby, for whom mother's breast milk is the only source of all vitamins, minerals, carbohydrates, proteins and fats.

Diet rules

When forming her menu, every nursing mother needs to adhere to clear rules, because when she eats something, all this will enter the newborn's body and affect his well-being. These rules are very simple:

• you can only eat freshly prepared dishes from natural products;
• drinking plenty of clean drinking water (a glass of water, drunk 20-30 minutes before feeding, promotes active lactation during breastfeeding);
• it is very important to refuse products that can cause allergenic reactions;
• mom needs to start eating each new product gradually, the break time between innovations is at least 3-4 days;
• let the portions of any product be moderate, since in large quantities even the most innocuous dish can provoke intestinal problems or an allergic reaction in a child;
• exclude carbonated drinks, all products that contain harmful chemical additives;
• it is categorically impossible to consume alcohol in any form and in any quantity, since through breast milk it completely enters the baby's blood;
• keep a food diary so that you can analyze your baby's painful reactions and stop using the product that provoked them.

What foods can a nursing mother eat

Dairy products

Dairy and fermented milk products are certainly very important in the menu of a nursing mother. However, excessive enthusiasm for them should be avoided.

• Contrary to the traditional beliefs of the older generation, even whole cow's milk can be drunk no more than 2 glasses a day, so that the baby does not develop an allergy to lactose.
• It is best to eat dairy products after heat treatment (casseroles, cheesecakes, milk porridge and jelly).
• During the feeding period, try to eat cottage cheese or hard cheese daily: they will enrich you with calcium and protein with your baby.
• Sour cream at the first time of feeding can be eaten after heat treatment (add it to sauces, casseroles).
• Fermented milk products (kefir, fermented baked milk, yogurt without dyes and any additives) need to be consumed daily by a nursing mother.
• It is good to add butter to cereals and other dishes.

Porridge, bread, pasta

Porridge is very useful for both mom and baby. While breastfeeding, your menu must be rich in cereal dishes. Eat for health buckwheat, oatmeal, wheat, corn porridge. Feel free to combine them with vegetables or dried fruits, this will stimulate the intestines well.

When the child turns 3 months old, you can introduce barley, pearl barley, millet, semolina, rice porridge into your diet. Do this gradually in small portions. Watch your baby's stool.

You shouldn't give up bread. But let it be rye, from wholemeal flour or with the addition of bran. You can eat crackers.

Try to choose pasta from durum wheat.

Meat products

It is recommended for a nursing mother to eat poultry, rabbit, lean beef, beef tongue. These products should not be consumed heavily fried, seasoned with hot and aromatic spices. It is best and most useful to boil or steam meat, cook meatballs or meatballs from it.

Fish and seafood

At a time when the baby is breastfed, it is advisable for mom to eat only lean fish (hake, carp, pike perch). A couple of times a week, include fish in boiled, stewed or baked fish in the menu.

Seafood should be discarded until the time when the child is 8-9 months old. Like all products exotic for our area, they are completely undesirable for the immature developing body of the baby.

Vegetables

Vegetables are a must on a nursing mother's menu. The fiber and fiber structure of vegetables stimulate the intestines. And their saturation with useful substances is just a storehouse of health for mom and child.

From the very first days after the birth of your baby, you can safely include boiled, steamed or baked vegetables in your menu:

• potato,
• zucchini,
• cauliflower,
• pumpkin,
• parsley and dill.

From 3-4 months of age, the baby can eat carrots, beets, tomatoes, eggplants (stewed or baked). By 5-6 months, it is advisable for a baby to try almost all products through her mother's milk and get ready for the introduction of the first complementary foods.

Onions and garlic are loaded with essential oils, so they can give breast milk a bitter taste and unpleasant odor, which will alienate the baby. These foods should not be eaten raw by a nursing mother.

Be sure to add vegetable oil to vegetable dishes. It perfectly complements the taste and contributes to the good functioning of the gastrointestinal tract.

Fruits

Fruit can be eaten during the entire feeding period. But add them to your menu gradually, carefully monitoring the reaction of the baby's body. Every day, mom needs to eat at least 300 g of fruit and drink 250-300 g of fruit juices (preferably with pulp).

• Start with baked green apples and pears.
• Bananas are the only exotic fruit allowed in a mother's diet from the first months of the baby.
• Peaches contain important components for the structure of the baby's brain and contribute to the good mood of the mother.
• Pomegranate is very beneficial for strengthening the immune system. Start with a few grains, gradually increasing the amount.
• Grapes and apricots provide important building blocks for a child's bones. But remember that these fruits cause flatulence. Their use is recommended from 6-7 months of age for babies.
• Gooseberries, currants, cherries, sweet cherries are useful in small quantities.
• Strawberries, strawberries and raspberries should not be eaten by mom during breastfeeding. These berries are highly allergenic.
• Citrus fruits are capable of provoking the appearance of allergic reactions in children, so it is completely undesirable for nursing mothers to eat them until the child is 8-9 months old. But if you really want to, then one small slice of tangerine or orange cannot harm the baby.
• Lemons are low-allergenic and contain a lot of vitamin C, which strengthens the immune system and fights colds. A slice of lemon for tea is always desirable in the diet of a nursing mother.
• It is better not to eat exotic fruits (pineapples, mangoes, kiwi) until the child is 4-5 months old.

Beverages

A nursing mother must definitely drink enough liquid per day (at least 1.5-2 liters). This is important for good lactation and for the painless work of the whole body as a whole.

• The water is only purified, clean.
• Tea and coffee are permissible in very small quantities so that the caffeine contained in them does not provoke the child's nervous excitement.
• Compotes and jelly.
• Dried fruit compotes (apples, pears, dried apricots).
• Rosehip infusions without sugar from the first days.
• Herbal teas as advised by a physician.
• You can not drink carbonated drinks while feeding, as well as drinks with dyes, chemical and aromatic additives.

What foods should not be eaten by a nursing mother

A nursing woman should not eat such foods that can provoke any painful sensations in a child (from flatulence, loose stools and skin rashes to Quincke's edema). To do this, the mother should know well what products and when she can supplement her diet, after what time the menu can be expanded, what painful reactions of the child's body to innovations are possible.

It is impossible for a nursing mother to eat the following foods:

• any red-orange vegetables and fruits;
• exotic fruits that do not grow in your area (kiwi, pineapple, avocado, persimmon);
• seafood, caviar, salted and smoked fish;
• pickled and pickled vegetables, mushrooms, cabbage;
• garlic, spices, hot peppers;
• all carbonated drinks;
• alcohol;
• hot and spicy sauces, including mayonnaise and ketchup;
• cheeses, soft and moldy;
• meat and fish smoked meats;
• any canned foods;
• semi-finished products;
• chips, croutons with chemical aromatic additives;
• dark chocolate, cocoa;
• coffee;
• rich pastries, sweets with high fat cream.

Remember that a balanced high-calorie diet for a woman while breastfeeding her baby is the key to the healthy and robust health of your baby.

• Timing: the entire period of breastfeeding
• Products cost: 1400-1500 rubles per week

General rules

- the optimal type of nutrition for the child. First of all, this is a manifestation of maternal love, and secondly, an ideal food product of high digestibility with an optimal and balanced level of substances for a child, with the presence of protective factors and biologically active substances, which helps to create a barrier against environmental influences.

It should be remembered that proper nutrition of a nursing mother after childbirth is a guarantee of the baby's health. It is important to stick to a healthy diet. On the one hand, it is a varied, rational and balanced diet, that is, it should contain all the components necessary for the baby (proteins, fats, carbohydrates, iron, calcium, iodine, magnesium, omega-3 and omega-6 ), and on the arc side - these should be diet meals prepared separately for a nursing mother with the exception of frying and fat. Nutrition should be sufficient, even with increased calorie content - for the first 6 months it is 2700 kcal, in the following months it is slightly less - 2650 kcal.

Why is proper nutrition of a woman so important? Because with breast milk, the baby receives all the nutrients. Protein is the most important nutritional element for the development of the body and its amount consumed by a woman should be 106-110 g. Most (60%) are animal proteins and 40% are vegetable proteins. Therefore, it is very important to eat meat, fish, dairy products, grains, nuts and vegetables. True, the amount of protein in milk does not depend on the amount of proteins consumed by a woman, and the amount of fats, minerals and vitamins is precisely related to the amount of these substances in the diet. All the necessary substances enter the milk from the mother's body, even with insufficient intake of them with food, but the reserves of a nursing woman are depleted.

Magnesium is essential for the process of protein synthesis and the formation of enzymes; in its presence, calcium is assimilated in the body. Wheat bran, sesame seeds, pumpkin seeds and sunflower seeds are rich in magnesium. Calcium is necessary for the prevention of rickets in a baby, for the growth and formation of the skeleton. A key source of calcium is milk, cottage cheese, kefir, yogurt, hard cheeses. But if a child is allergic to cow's milk protein, dairy products are excluded from the mother's diet. At first, only milk is excluded and a reaction to fermented milk products and cottage cheese is observed.

Of course, all these products should be introduced into the diet gradually, since in addition to nutrients useful and necessary for growth and development, a child can get allergens with milk. The mother's nutrition during breastfeeding should not burden the baby's immune system and cause bloating and colic. This is especially important for the first 2-3 months, when the baby's digestion is in progress. In this regard, the diet should be gradually expanded and go from small to large in terms of food products.

What should be the nutrition for breastfeeding women? The first month is supposed to be a strict diet, and in the following - a careful introduction of new products into the diet. Until three months, while the child is prone to colic, you should especially monitor the diet and refrain from causing foods. Colic usually starts at 2-3 weeks and ends at 3-6 months.

The basic rules for breastfeeding are:

• Five - six meals for the mother (3 main meals and 2 snacks). It is better to time a meal to coincide with feeding - the best time is 30 minutes before it.
• Boiled and steam cooking methods, avoiding fatty and fried foods.
• Eating only freshly prepared natural food, excluding semi-finished products, foods with dyes and preservatives, all types of canned food.
• The introduction of large amounts of dairy products containing calcium.
• Eating lean meats and fish.
• Compliance with the drinking regime - 1.5-1.6 liters per day (purified water, still table water, fruit drinks, fruit drinks). Fluid intake is one of the most important factors in lactation. You need to drink a glass of water 10 minutes before feeding. At the same time, you should not consume liquids in excess of the norm, which can cause swelling, stress on the kidneys and excess milk production and subsequently lactostasis .
• During lactation, products that enhance fermentation are excluded (legumes, sweets, baked goods, kvass, black bread, bananas, grapes, sweet apples, sauerkraut, white cabbage, cucumbers, carbonated drinks, confectionery, sweet cheeses, curd spreads and sweet cereals).
• Limit consumption of raw vegetables and fruits, as in this form they increase peristalsis and cause bloating. For this reason, it is better to bake or stew vegetables and fruits and start with small portions, as high amounts of fiber can cause loose stools in a child and bloating.
• Vegetables with coarse fiber and essential oils, which are strong digestive stimulants (radish, radish, turnip, celery, sorrel, mushrooms), and may cause bloating and intestinal colic in a child are not allowed.

By the end of the second or third month, the diet is already significantly expanding, but you need to introduce new products carefully for 3-4 days in a row and observe the baby's behavior. On the first day, you can eat a small piece of any product, and the next day, examine the child's skin and observe his general condition. If there are no rashes, redness or peeling on the skin, you can eat this product in a slightly larger amount on the second day and observe the reaction again. On the third day, the same product is used again and the baby's condition is assessed, if everything is normal, you can leave this product in the diet.

Such long-term administration is necessary because the allergic reaction may not appear immediately. The next new product is tested in the same way. Keeping a food diary and monitoring the child's reaction to new foods will help to accurately and, most importantly, detect the allergenic factor in time.

Diet of a nursing mother by month

For convenience, a table has been compiled that includes permitted and prohibited foods.

The breastfeeding diet, the table for months looks like this:

Perhaps 1 month will seem the most difficult not only in terms of nutrition, but also adapting to the breastfeeding regimen and nighttime waking up. From the first days, you will have to give up chocolate, coffee, ice cream and condensed milk, sweets, pastries and confectionery. Banned raw vegetables, legumes and fried foods. You need to learn how to cook diet meals and think more about your baby than about your food preferences and desires. It is important to follow the drinking regime. From the fourth, the amount of liquid is 800-1000 ml.

If milk comes quickly and there is a lot of it, you can slightly reduce the volume of liquid. From the 10th day after childbirth, you need to add 0.5 cups, bringing to 1.5-2 liters by the end of the month. All this time, monitor the condition of the breast: it should be painless and soft.

The diet of a nursing mother in the first month includes light soups in vegetable broth or weak chicken, without frying. These can be cereal or vegetable soups. It is not allowed to use borsch, cabbage soup, hodgepodge, okroshka and pickle, in view of the presence of cabbage and cucumbers in them. Second courses are usually porridge or stewed vegetables with a slice of boiled chicken, since beef and fish are allowed to be consumed later. Do not forget that salt must be limited, and all dishes must be cooked without spices, so food in the first month will be tasteless and monotonous.

For the most part, the list of products can expand faster than indicated in the table. It all depends on the individual reaction of the newborn to certain foods. And the mother herself can decide how to eat, based on observations of the baby's reaction. And how the child can "prompt" her to eat with his behavior, the state of the intestines or refusal to feed, if the taste of milk has changed and he did not like it. But we can say for sure that for the first three months you cannot eat honey, jam, chocolate, eggs, red fruits and vegetables, baked goods, fatty, sour and salty.

If the mother is predisposed to allergies, there is a possibility that the child will also show increased sensitivity to food. In such cases, you need to be more careful about nutrition. In case of an allergic reaction (redness of the cheeks, dryness in the area of ​​the knees and elbows), the product should be excluded for a month, and then try again to introduce it, so that the body gradually adapts to this allergen. Please note that chocolate, fatty and smoked foods, canned food and alcohol remain prohibited during the entire period of breastfeeding.

In conclusion, it must be said that nursing mothers are forbidden to arrange fasting days, to take a mono diet or a low-calorie diet. It is dangerous for the child and does not need the mother. At this time, about 500 kcal is already spent on milk production, and if you eat right and eventually add physical activity, then the extra pounds will go away.

Undernutrition of the mother can result in insufficient milk supply and the baby being undernourished. In this case, there is a hungry stool in the baby - too watery and even close in consistency to water. It is possible to determine this type of stool disorders by weight dynamics - the child is gaining it poorly (less than 450 g per month, and by two weeks has not gained weight at birth), signs of dehydration appear (sunken fontanelle), the baby is lethargic and sleeps a lot. You also need to do a wet diaper test. With enough milk, the baby urinates 10 times a day. In this case, urination is reduced, urine becomes concentrated and has a pungent odor, and its volume is small. On the Internet you can find a photo of this pathological stool. The child's stool is formed gradually, since it takes time for the intestines to be populated with beneficial microbes. This usually happens within a month, for some it takes longer.

Allowed Products

The diet for breastfeeding a newborn includes:

• Wheat bread of the 2nd grade (preferably with bran), drying, dry biscuits, not very sweet biscuit and gray bread rusks.
• Various cereals (with care, corn and pearl barley) can also be cooked with the addition of 1/3 of milk, make steam puddings, casseroles with cottage cheese.
• Low-fat varieties of meat and fish are allowed (beef, veal, rabbit, chicken, pollock, pike perch, bream, blue whiting, cod, hake, perch) in the form of steamed cutlets and a whole piece. Preference should be given to white poultry meat, and fish should be consumed no more than 1-2 times a week.
• Includes vegetarian and low broth soups. It is good to take potatoes, carrots, cauliflower and zucchini for the first courses. You can add meatballs, dumplings, pieces of boiled meat to soups.
• As a source of vitamins and fiber, at least 400 g of boiled or fresh (if the child is well tolerated) vegetables are introduced into the diet. Preference is given to neutral vegetables: carrots, beets, zucchini, squash, pumpkin. They are boiled, you can make cutlets or stews from them. Fresh vegetables are best eaten green, and brightly colored vegetables are best heat treated using in soups or stews. However, you need to start eating vegetables with boiled or stewed ones.
• It is recommended to start eating fruits with apples, then introduce other types, but not very sour. Fruits should be green or white, you can drink baby juices, baby fruit purees, as well as baked apples and pears. During the day, a nursing mother should eat 300 g of fruits and berries (pears, apples, currants, gooseberries, cherries) and drink 200-300 ml of juices (preferably with pulp). They can be freshly prepared or canned. In this case, you need to choose juices from a series of baby food. You can eat baked apples and pears, as well as drink jelly and compotes from them. Dried fruits are rich in dietary fiber, so prunes and dried apricots can be introduced carefully, observing the child's stool.
• If the baby is prone to constipation, it is imperative to eat dried fruits, also to revise the mother's diet and partially replace fats of animal origin with vegetable oils, and also to include more dietary fiber (vegetables, cereals, fruits, wholemeal bread).
• The daily diet should include 600-800 ml of fermented milk products (acidophilus, natural yogurt, kefir, yogurt) and cottage cheese or dishes made from it. Milk in an amount of 200 ml and sour cream are allowed only as an addition to the dish. It is better to alternate milk and fermented milk products. If we talk about the fat content of these products, then 2.5% is optimal, and cottage cheese is 5-9%. Zero-fat products are not suitable for breastfeeding women.
• From confectionery, you can rarely afford meringues, fruit marmalade, marshmallows, marshmallows.
• You can eat 25 g of butter per day, 15 g of vegetable (corn, sunflower, olive, soy).
• Drinks include tea without aromatic additives (weak black or green), teas with mint, oregano, thyme, occasionally weak coffee, still table water, fruit drinks and fruit drinks.

Approved Products Table

Fully or partially limited products

The postpartum diet for nursing mothers excludes:

• Highly allergenic foods which include: fish, seafood (especially crabs, shrimps), crayfish, fish caviar, eggs, mushrooms, nuts (walnuts can be used), coffee, chocolate, honey, cocoa, citrus fruits, bright red and orange fruits. Highly allergenic foods include peanuts and tomatoes.
• Products that enhance fermentation in the intestine (any legumes, coarse vegetables, whole milk, rye bread, yeast dough products, kvass) are completely excluded. Therefore, soups from legumes, cabbage soup and borscht are excluded from the diet in view of the presence of cabbage, pickle and okroshka, in view of the presence of fresh and sauerkraut.
• Products with essential oils (garlic, celery, onion, garlic, radish, radish, spinach) and citrus fruits.
• Rich broths, fatty meats, fish, poultry, marinades, smoked meats, canned meat and fish, sausages, spicy dishes, spices.
• All tropical fruits (excluding bananas).
• Products containing dyes and preservatives.
• Do not consume whole milk, fermented cheeses.
• Cooking fat, pork and beef, margarine.
• The use of chocolate, cakes with cream, carbonated drinks, kvass is not allowed.
• Alcohol and low alcohol drinks, energy drinks.

When feeding a newborn, the following are limited:

• Whole milk - it is allowed as an addition to cereals, and sour cream only in small quantities in dishes.
• Bakery products made from premium flour, pasta and semolina.
• Sugar.
• Confectionery, all kinds of sweets.
• Salt.

Prohibited Products Table

Menu (Power Mode)

The diet, starting from the second month, is more varied, since it already includes beef, chicken, fish and rabbit, the list of cereals has also been expanded. Vegetables are still stewed or cooked. Below is a sample menu.

Breastfeeding is not an easy test, it changes in some ways not only the nutrition of the nursing mother, but also the whole way of life. In this article, we will talk about the so-called lactation diet. The one that women think about even before giving birth.

Mom's nutrition during breastfeeding should be slightly modernized. But the exclusion of many products from the menu will not be required.

Do products from the mother's table get into her milk? Mother's milk is a very complex product. That is why not a single industrial artificial mixture has been created that could replace it. Milk is formed from blood plasma components. This means that the nutrition of a lactating woman while breastfeeding affects the composition of milk in about the same way as it does on the composition of the blood. Some substances from food get there and theoretically can cause a negative, allergic reaction of the child's body.

What are these products? There is no single food that causes allergies in all babies. Mom can eat almost everything, but little by little. And especially pay attention to foods from the risk group, which more often than others cause allergies in children. If the baby suddenly has a tummy ache, bloody streaks appear in the stool, a rash on the body, remember what you ate in the last 1-2 days and exclude these foods from the diet.

What a nursing mother is prohibited or should be limited

1. Protein of cow's milk. It contains high concentration of whole cow's milk. In composition, it is not similar to the mother's, and its use does not lead to better lactation. Whatever grandmothers say. If mommy regularly drinks milk, then her child will probably have intestinal colic, diathesis and diarrhea.

Does this mean that you need to stop consuming all milk-based foods? Of course not! After all, they are a source of calcium, the lack of which in women during lactation is a frequent occurrence and a big problem. In fermented milk products, cow protein takes on a different form, and you can freely drink fermented baked milk, yogurt, kefir, eat cottage cheese, cheese in moderation. Pure milk is best used only in small quantities when preparing porridge for yourself, for example.

2. Gluten Free. This is another foreign protein with strong allergic potential. Contained in cereals, especially wheat. There is no gluten in buckwheat, rice and corn. It is good if in the 1st month the diet of a nursing mother contains cereals based on gluten-free cereals.

3. Soy, fish, seafood, eggs, chicken. They also contain proteins that babies react to. But not all babies, of course. Mom can use these products, but it is advisable to introduce them into her diet gradually, monitoring the child's possible reactions. And, while the child is very small, give up seafood that is not traditional for the Russian table, for example, shrimp, mussels, octopuses and others.

4. Vegetables and fruits of red color. These are potential allergens, but only if consumed in large quantities. If you eat a few strawberries, some cherries or cherries, then the child will not react. But if you eat a plate of red berries or fruits, you will surely sprinkle it. By the way, in maternity hospitals they always warn that the nutrition of a nursing mother in the first month should not contain red apples. In fact, you can eat them, and in rather large quantities, but first you need to peel the fruit from the red peel, which contains the potential allergen.

5. Exotic fruits, citrus fruits. It is better to start eating oranges, tangerines, grapefruit, mango, pineapple and the like a little later, not immediately after childbirth. If we take, for example, the Spaniards, then for them oranges are a familiar fruit, like apples for us. But for us, oranges are not a traditional food, and therefore more often cause allergic reactions.

Bananas are almost always the only safe "exotic" for our women.

6. Products containing large amounts of chemical additives: sweeteners, flavor enhancers, etc. A young mother should try to consume as much natural products as possible. Many of the chemicals commonly used in our industry. additives give allergic reactions. Therefore, before you eat any sausage, read its composition, and you will surely be very surprised. Modern sausages contain not only meat ...

7. Herbs. It is undesirable to add hawthorn to drinks, as it affects blood pressure and the entire circulatory system. Melilot reduces blood clotting, and ginseng causes sleep problems (not only in the mother, but also in the child, respectively). Euphorbia, a well-known weight loss remedy, will provoke diarrhea. And hop cones, sage, walnut leaves will reduce lactation. If possible, do not consume any herbs without a doctor's prescription while breastfeeding.

Nutrition of a young mother while breastfeeding - myths

There are several common myths about the menu of a nursing woman, which often have a detrimental effect on her body and spoil her mood. We will list them and provide comments.

- If mom has too much milk, she needs to drink less.

There is no direct relationship between the amount of milk produced and the mother's drinking regime. Milk is produced as much - as it "sucks" the child, that is, according to his needs. If there is too much milk in the glands after feedings, you can express it a little, until you are relieved. Over the next 1-2 days, the excess milk will disappear, the gland will adjust to the needs of the child.

Mom should drink as much as she wants.

So that there is order with milk, a sufficient amount, it is imperative to drink at least one mug of hot tea before feeding.

The amount of milk depends only on the needs of the baby. However, warm drinks, drunk 10-20 minutes before feeding, lead to a faster flow of milk during feeding, which means that it makes it easier for the baby and shortens the time of feeding itself. Which is also a plus. However, this condition is not at all obligatory. If you don't feel like drinking before feeding, you don't need to.

- Mom should eat "for two."

The young mother has many worries and problems, and part of the vitamins and minerals she receives goes into milk. Therefore, food should not be plentiful, but sufficient and varied. Of course, you should not eat bread and other fast carbohydrates all day long. But if you use vegetables or fruits as a snack, it's good for your health.

- If a child has a rash on the skin, it is the mother who ate something wrong.

Not always like this. Often, babies are allergic to the powder used to wash their clothes or bedding, wool. Dry skin can be due to dry air or too frequent bathing.

- The child has colic, green stools due to the fact that the mother ate peas and cucumbers.

This can only be true if the mother herself suffers from flatulence from some foods. The same cabbage, for example. Then the baby will suffer later. But if the mother is feeling well, then it is unlikely that the intestinal symptoms are triggered by her food. Infants up to four months old have unreasonable bouts of intestinal colic.

And green stools are most often the result of an allergic reaction. Then you need to remember what mommy ate from the products described earlier in our article. If there was nothing new and plentiful in the diet, maybe the baby was just sucking too much? Moreover, the front milk, rich in lactose, has sucked too much. In this case, the best medicine is the complete emptying of one breast by the child and only then can the other be given. The rationale is for the baby to get more "hind" milk, which is rich in fats rather than carbohydrates. It doesn't hurt my stomach.

- You can't eat sweets.

This prohibition is not categorical. You can eat almost everything as natural as possible, but not get too carried away. For example, from 2-4 cookies a day, nothing bad will definitely happen. But it is better to refuse chocolate in the first months of GW.

- Do not add spices to dishes, they will spoil the taste of milk.

Scientists conducted a study that showed that babies breastfeed after their mother ate black pepper and garlic just as willingly.

In fact, it is real. However, Mom will need to eat more legumes and whole grains to get enough protein.
Also, the problem will be vitamin B12 deficiency. This can negatively affect the child's body. Therefore, it requires additional intake in the form of a food supplement. B12 is practically not found in plant foods.
To get enough calcium, if you refuse dairy and sour milk products, you should eat more sesame, dill, beets, carrots, pumpkin, peaches, rich in this trace element.

As you can see, lactation is not a reason for adhering to a strict diet, only for a correct, healthy diet.

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First of all, I would like to understand why a woman who is breastfeeding a baby should pay special attention to her own nutrition. Let's start with the obvious reasons.

Firstly, pregnancy and childbirth are a serious test for a woman's body, therefore, in the postpartum period, her body needs to be restored, replenished with those substances that were used to carry and give birth to a child.

Secondly, the child, although he is no longer directly connected with the mother's body, continues to feed on what her body produces - breast milk. The elements that make up breast milk are produced by the cells of the breast. This uses nutrients that are in the mother's blood. They enter the bloodstream from the intestines. Accordingly, we can say that all the products that make up the mother's menu are present in one form or another in breast milk. This means that these products must be in sufficient quantity and of the required quality to ensure the normal growth and development of the baby.

Thirdly, in our time, mothers very often suffer from all sorts of allergic diseases, dysfunctions of the gastrointestinal tract, arising including in connection with pregnancy gestosis, and all these conditions lead to the fact that the normal barrier function of the intestine changes, and some antigens (substances that cause an allergic reaction), which are normally excreted from the body, are absorbed into the bloodstream and, accordingly, penetrate into breast milk.

Taking into account all the above considerations, recommendations are made on the nutrition of nursing mothers.

What is not allowed to a nursing mother?

All women who are breastfeeding, regardless of health status, allergies, etc., Not recommended:

• drink alcohol (including beer), smoke (alcohol and nicotine have a toxic effect on the child);
• there are foods with a "notoriety" of allergens, and these include: chocolate, crabs, crayfish, mackerel;
• drink strong tea and coffee, which have a stimulating effect on the child's nervous system;
• eat onions, garlic (the child may not like the strong specific smell of these products).

In addition, healthy women should limit , and for women suffering from allergic diseases, diseases of the gastrointestinal tract and who have undergone late gestosis, - to exclude from your diet while breastfeeding the following foods:

• citrus fruits, strawberries, raspberries, tropical fruits (mango, avocado, papaya, etc.), milk, eggs, honey, nuts and sugar, gourmet fish (these foods, consumed in large quantities, can cause allergies in a child);
• products containing a significant amount of artificial preservatives and colors (for example, carbonated soft drinks, confectionery, etc.);
• smoked meats, canned snacks, mayonnaise;
• black bread, legumes and grapes (can lead to increased gas production in the intestines of a child, especially in the first three months of his life);
• lard and fatty meats (these products contain a large amount of so-called saturated fatty acids, which are harmful to health, and are poorly digested in the gastrointestinal tract).

What can a nursing mother do?

We hasten to reassure those who were frightened by the "severe" restrictions listed above: despite all these prohibitions, there remains a fairly large selection of products that a nursing mother can and should include in her diet. Breastfeeding mothers can eat:

• Dairy products:
  • fermented milk products (kefir, yogurt, bifidokefir, yoghurts without fruit additives) - up to 600-800 ml per day;
  • milk - no more than 200 ml per day (it is better to use it for preparing various dishes - cereals, mashed potatoes, etc.);
  • cottage cheese and mild cheese.

• Meat and fish:
  • lean beef;
  • low-fat pork;
  • rabbit;
  • bird;
  • fish - any types of river and sea fish, except those mentioned in the first list
• Fats:
  • butter;
  • creamy margarine (limited);
  • vegetable oils (all types)
• Any cereals, bread - better with bran.
• Confectionery - dry biscuits, crackers, marshmallows, marshmallows, marmalade.
• Vegetables and fruits, excluding those mentioned in the first list.
• Beverages:
  • tea (weak black and green)
  • herbal teas with oregano, mint, thyme (these herbs stimulate the formation of milk);
  • weak coffee;
  • compotes;
  • fruit drinks;
  • table still mineral water.
  • The total amount of fluid you drink should be 1.5-2 liters per day (in the first three days after childbirth - the period of formation of lactation - it is recommended to limit the amount of fluid you drink to 1 liter per day).

What should a nursing mom add to her diet?

Exists specialized products for nursing mothers ... These include:

Drinks and juices for pregnant women and nursing mothers;

Teas for pregnant and lactating women;

Instant porridge for pregnant and lactating women;

Dry protein-vitamin-mineral complexes for nursing mothers;

Vitamins for pregnant and lactating women.

All of these products increase lactation, compensate for the deficiency of vitamins and minerals, and some - and protein.

Baby grows

Should a nursing mother's diet change according to the age of the baby? We have already mentioned that in the first three days after giving birth, it is advisable to limit the amount of fluid consumed. At the same time, a dairy-plant diet is recommended. Then, for up to three months, while the baby is especially prone to colic, you should refrain from foods that cause flatulence (see above).

Quality and quantity of breast milk

The question often arises about quality breast milk. It must be said that it is possible to unambiguously decide whether mother's milk contains enough basic nutrients, vitamins and microelements necessary for the child, only by conducting a chemical analysis of the milk. Content squirrel in breast milk practically does not depend on the amount of protein eaten by the mother, but the content fat, vitamins and minerals may indeed fluctuate depending on the mother's diet. That is why you should avoid low-fat and especially fatty foods and be sure to take multivitamin-mineral complexes.

Quantity breast milk is determined more by genetic predisposition than by diet. However, if there is a shortage of breast milk, you should pay attention first of all to the amount of fluid consumed (it may simply not be enough), and also to include in your diet specialized foods for nursing mothers that increase lactation. They are quite effective and help to cope with hypogalactia (lack of milk). In case of an excess amount of milk, it is recommended to limit fluid intake, and if this does not help and there is a lot of milk, it is best to consult a doctor.

How to avoid trouble?

During breastfeeding, especially if the mother suffers from allergies or diseases of the gastrointestinal tract, it is useful to keep a "food diary", noting in it the appearance of new foods in the diet. New products should be introduced one at a time and in small quantities. If the child does not appear within three days skin rashes, not marked disorders of the gastrointestinal tract, does not change sleep and behavior(that is, the baby does not have a tummy ache), which means that the child normally tolerates the innovation in the mother's diet. And vice versa: if the child has rash, stool disturbance, anxiety(usually associated with intestinal colic), you should think about whether any of the foods that the nursing mother ate in the last three days could have been allergens.

Now many courses on preparation for childbirth, "folk healers", and even, alas, some "smart" books advise you to completely stop eating meat during pregnancy and lactation. We would like to emphasize that this can lead to the development of anemia in the child - that is, his organs and tissues begin to suffer from a lack of oxygen, which means that he grows worse and lags behind in development. Refusal from meat - one of the main food products and the main sources of protein, iron and vitamin B 12 - will negatively affect the health of the nursing (and pregnant!) Woman, and therefore the health of the child. Therefore, blindly following such recommendations is unacceptable. If vegetarianism is a principle of life for you, which you do not want to compromise under any circumstances, then during the period of breastfeeding, you must very carefully monitor the intake of iron and vitamin B 12 into the body. Be sure to consult your doctor - he will recommend a suitable diet and the necessary vitamin complexes.

In conclusion, I would like to say: constant nervousness, increased suspiciousness of a nursing mother can be a factor much more harmful than "wrong" food. If your baby is not yet a month old, the problems that arise during breastfeeding are most likely associated not so much with the gastronomic "crimes" of the mother as with the objective difficulties of the adaptation period. Up to three months, babies are often tormented by intestinal colic, which is also most often the result of the immaturity of the gastrointestinal tract, and not an incorrectly selected menu. Listen to the advice of experts and ... to your "inner voice" - maternal instinct rarely fails.

When breastfeeding, a woman needs to follow a few simple rules for diet and nutrition. This helps to avoid most problems, including allergic reactions in the infant. Also, the correct approach to the diet will strengthen the mother's weakened body after childbirth.

Why you need a diet

In the first months after birth, the baby is just learning to live in new conditions. His body is still too weakened and exposed to external factors. All nutrients are supplied to the baby through breast milk. A poor mother's diet can cause colic, allergies, constipation, and indigestion. In addition, after childbirth, the woman herself may face such a problem as constipation. Only a correct and balanced diet will help gradually bring the metabolism back to normal. Another problem that all women who have given birth face are gaining excess weight. A balanced diet, rich in all vitamins and minerals necessary for a quick recovery of the body, and physical activity will help to gradually return the body to prenatal shape. It is worth considering that during this period a woman should not starve and sit on strict diets, as this will lead to depletion of the body. The diet should be varied, but moderate.

Danger of allergies

The main reason for adhering to a diet is the occurrence of allergies in a child. The body of each baby is individual, so not always the products that caused allergies in one will have the same effect on another child. Most often, an allergic reaction in babies occurs when the mother uses:

• exotic fruits and citrus fruits;
• strawberries, raspberries, red currants;
• cocoa, coffee, hot chocolate;
• nuts, seeds;
• whole milk, dairy products with high fat content;
• foods high in protein;
• tea with herbal additives (hawthorn, mint, ginseng).

It is possible to introduce these products into the diet only after the child's body becomes stronger. It is recommended to eat a new product in a small amount in the morning, after which you can observe the reaction of the baby's body all day. If the allergy does not appear, then the volume can be gradually increased, otherwise, try again after 2 months. You should not introduce several different products at once, as it will be impossible to understand what exactly the negative reaction is. It is best to wait 2-3 days between introducing new products.

Basic limitations

Every mother should understand that the health of the baby depends on the food and substances entering her body. To avoid the unpleasant last one you need:

• adjust your nutrition so that the baby receives all the substances he needs for full growth and development;
• forget about strict diets;
• do not overeat. Absorbing food for two will only harm the mother and provoke the appearance of extra pounds;
• make sure that the diet consists of a variety of products that are combined with each other;
• refuse products that cause allergies.

• carbonated drinks;
• alcohol;
• smoked and fatty foods;
• sauces;
• canned food;
• fast food;
• spicy food;
• most confectionery;
• coffee, cocoa, strong tea;
• whole milk;
• citrus fruits.

You need to minimize the use of honey, pasta and potatoes. Depending on the individual characteristics of the baby, the list of prohibited products may be expanded.

Correct diet

It is worth considering that the correct diet is the basis for the healthy development of the child. Therefore, the approach to nutrition must be complete. This includes a few rules:

• unwanted foods and allergens are excluded;
• the diet becomes complete due to the amount of products of different types;
• all foods should be formulated in a diet based on the recommendations of a doctor;
• any product that is contraindicated for a mother or child for medical reasons must be excluded;
• at first, products that are difficult to perceive are also eliminated or their reception is minimized.

A correct diet does not mean a diet, but rather the active use of foods that can be interchanged if necessary. For example, some fruits, such as citrus fruits, can be replaced with fresh wild berries.

An important point in the diet is not to exceed the caloric balance with an inactive life. All processes of the mother's body affect milk, and then the baby. Therefore, it is not recommended to overeat or constantly consume the same product. As a result of oversaturation of milk with certain elements, an allergic reaction or non-perception may occur.

After compiling a list of foods that can be consumed, the diet is calculated for a week. Meals are taken 5-6 times a day in small portions. It is also worth following the drinking rules that a woman needs when feeding.

If you have any doubts about a particular product, you should consult a doctor who observes the newborn and his mother.

Before compiling your own diet, it is recommended to consult with a specialist, because only he will be able to draw up a menu based precisely on those products that are most needed by the body of the mother and baby. Among the permitted products are:

• vegetables;
• lean meat and fish;
• low-fat dairy products without additives;
• cereals;
• dried fruits;
• coarse wheat bread.

With the age of the baby, the list of permitted products will gradually expand. It is worth remembering that the introduction of any product should be gradual.

What and how can you drink?

Fluid plays an important role in the daily diet of the mother. Many drinks can cause child allergies, digestive problems, poisoning, and affect growth and development. That is why mom should be very careful about what she drinks. Recommended to use:

• plain water without gases;
• small amounts of goat's milk;
• kefir;
• weak tea without flavors;
• chicory;
• a range of herbal teas;
• dried fruit compote;
• natural juice of vegetable or fruit type.

Any drinks should be warm. Cold foods for a nursing mother are not allowed, since at this time the body does not have stable immunity. It is also important to drink before feeding, but in small amounts. This will prevent you from dehydrating your body.

Mother's diet and medicines

Medicines should be completely banned while breastfeeding. Exceptions are cases when medication is necessary for medical reasons, and they will not affect the baby. It is strictly forbidden to use pills and other medicines for weight loss, as their substances accumulate in milk. Some of them block the absorption of fats and carbohydrates in infants, which will lead to psychological disorders and other developmental disabilities.

Menu for fasting days

The opinions of doctors about the usefulness of fasting days for nursing mothers differ. On one thing, all experts fully agree - a woman should not starve. This will affect the amount of milk produced, and after the end of the day of unloading, the weight will return to double the size, as the body will store up in case of repeated hunger strikes. In order for fasting days to be beneficial, you need to follow a number of rules:

• you need to drink as much water per day as the body requires. You should not bring it to exhaustion or forcibly pour water into yourself. It is recommended to drink 2 liters of clean water a day;
• the interval between days of unloading should not be less than 7-10 days;
• you cannot completely starve. With a strong feeling of hunger, you should eat a small natural yogurt or drink a glass of kefir;
• unloading days will be easier if you start them in the evening;
• it is recommended to walk more often, read and do what you love to get distracted from thinking about food;
• it is recommended to eat 5-6 times a day, the break between meals should be 3-4 hours. All food should be chewed thoroughly and slowly, this will quickly give a feeling of fullness;
• the number of calories consumed per day should not exceed 1000-1500.

The choice of the menu for the fasting day directly depends on the preferences of the woman and the state of health, for example, people with kidney diseases cannot sit on meat alone. There are several options for unloading days:

• fruity - it is recommended to eat up to 2 kilograms of apples during the day;
• vegetable - eat up to 2 kg of various vegetables in the form of salads;
• kefir - 1.5 liters of kefir divided for the whole day and taken in small portions;
• rice - 150 grams of rice is boiled without adding salt. The resulting portion is divided into 5-6 meals. The addition of vegetables or fruits is allowed;
• curd - per day you can eat up to 0.5 kg of low-fat cottage cheese and drink up to 1 liter of kefir;
• meat - you can eat up to 0.5 kg of any lean meat in boiled or stewed form with 1 kg of vegetables;
• fish - you need to combine 0.5 kg of fish and 1 kg of vegetables.

The menus for the fasting day are selected individually. It is important to ensure that the child does not develop allergies or other adverse reactions such as constipation or indigestion.

Lactation diet for weight loss

Each diet, especially when breastfeeding, should be tailored individually. A dietitian or pediatrician can help with this, who will help you choose a list of products that contains the greatest amount of trace elements necessary for your baby.

Losing excess weight is largely dependent on the number of calories a woman consumes per day. Their amount is also calculated individually, but the daily allowance should not exceed 2000 calories.

• lean meat in boiled or stewed form. It is better to give your preference to chicken, rabbit, turkey or veal;
• coarse wheat pasta and bread;
• low-fat dairy products - cheese, sour cream, milk, cottage cheese;
• sea ​​or river fish - cod, pike, pike perch, grayling, hake;
• porridge from buckwheat, millet, oatmeal;
• zucchini, beets, carrots, pumpkin fresh, stewed or steamed;
• dried fruit compotes.

In limited quantities, butter, boiled eggs, olive or corn oil, marshmallow, marshmallow, natural fruit marmalade are allowed.

It is important to ensure that all products are combined with each other and do not cause negative reactions in the baby. It is worth considering that weight loss should be gradual, since drastic weight loss can lead to depletion of the body and affect the amount of milk produced. The weekly weight loss should not exceed 0.5 - 1 kg.

Diet to increase lactation

It is believed that in order to increase lactation, a woman's diet must necessarily include:

• lean meats, such as chicken, rabbit, turkey, beef;
• River fish;
• porridge cooked in water or milk (rolled oats, oatmeal, buckwheat);
• fresh or boiled carrots;
• green salad;
• fermented milk products, including cheese, low-fat cottage cheese, kefir and yogurt. Any products should be completely natural, without additives and with low fat content;
• currants, blackberries and gooseberries;
• weak green tea;
• watermelon.

Many mothers note the positive effect of using honey, but it is worth remembering that you need to take it in small quantities, as it can cause allergies in the child.

Misconceptions about nutrition during lactation

There are many myths and misconceptions that mothers who are breastfeeding believe in, but some of them can cause serious harm to the health of the baby:

1. During lactation, be sure to consume whole milk and add it to tea.

Whole milk can cause a severe allergic reaction in a baby. When mixed with other beverages, such as tea, it is poorly absorbed, causes indigestion and increased gas formation. In addition, with established lactation, it can cause a malfunction, which in turn will lead to lactostasis or mastitis. It is recommended to replace whole milk with kefir, natural yogurt and other fermented milk products with low fat content.

1. Condensed milk tea has a positive effect on lactation.

Mixing several products at once negatively affects the child's digestion process, causing colic. The increased sugar content in condensed milk can lead to an allergic reaction. Such a drink will not affect the lactation process itself.

1. The diet must include citrus and exotic fruits due to the high content of vitamins.

Experts recommend that all citrus fruits be completely excluded from the mother's diet, as these are the strongest allergens. Exotic fruits are also not recommended for breastfeeding, since not every body is able to perceive them normally.

1. Vegetables with a bright color will certainly cause allergies.

If the child has never been allergic to red, orange or yellow vegetables before, then you can safely eat them. It is worth remembering that excessive consumption of any food can cause a negative reaction in a child.

1. Meat is consumed only in limited quantities.

A nursing mother should really limit the amount of meat eaten, but this does not apply to all types of meat. It is not recommended to eat pork with guards, as it is too fatty, and duck because of poor digestibility. Beef and chicken, on the other hand, contain trace elements necessary for the mother's body, so their deficiency will only harm the woman and the baby.

1. The amount of fluid you drink directly affects lactation.

Prolactin is responsible for the production of breast milk. The amount of fluid you drink will not affect lactation in any way. Exceptions are when a woman is constantly thirsty due to exhaustion. That is why it is important to drink the amount of water that the body itself requires.

1. Sweets are completely prohibited under the guards.

A nursing mother must definitely limit the amount of sweets consumed, and not completely exclude it. In moderate amounts, you can eat natural fruit marmalade, marshmallows, drying or marshmallows.

1. The higher the calorie content of the food, the more and better the milk.

The quantity and quality of milk is not affected in any way by the calorie content of the food consumed by the mother, since the lactation process is carried out thanks to prolactin. Overeating and eating too fatty, high-calorie foods will affect the general condition of the mother and may cause a negative reaction in the baby, but will not increase milk production in any way.

1. With gv, it is imperative to strictly follow the diet.

Even in the womb, the child was accustomed to the food that the woman constantly consumed. That is why food should not be completely changed, this can only harm, but slightly adjust, removing all allergens and harmful products. All food that a woman eats should be balanced.

1. Sport harms lactation.

With daily, prolonged strength training with an emphasis on the chest, the amount of milk produced may decrease, but simple exercises or light exercise to keep in shape will not affect this process in any way.

1. Herbal decoctions must be in the diet of every nursing mother.

Any herbs can not only benefit, but also harm. Most of them contain substances that have a therapeutic effect. That is why there are many contraindications for the use of certain decoctions. In addition, the wrong dosage can have the opposite effect on the body.

1. Nuts have a positive effect on lactation.

Excessive consumption of nuts makes the milk thicker, which makes feeding difficult due to poor permeability. This can lead to stagnation, mastitis and lactostasis.

1. Cucumbers and cabbage certainly cause colic in the baby.

The item only applies to cases where the mother has bloating after eating these products. Otherwise, in moderation, cucumbers and cabbage will not harm the child in any way.

1. The less you eat, the faster the weight gained during pregnancy will go away.

This principle of nutrition will lead a woman's body to complete depletion. You need to eat every 3-4 hours, preferably after feeding the baby. Experts recommend eating high-calorie foods in the morning, and lighter ones in the evening. In addition, in case of malnutrition, the body will spend all the reserve reserves for milk production, which it will restore in double volume at the first opportunity.

The nutrition of any mother should be balanced, only then it will not have a negative effect on the child, enrich the body of the woman and the baby with all the necessary microelements.

Proper nutrition during breastfeeding is of great importance in the development of the baby, the formation of the immune system and the health of the baby. All new products should be introduced gradually and immediately excluded in case of a negative reaction of the crumbs. A nursing mother should be prepared for the fact that she will have to limit herself in the use of certain foods and drinks for a while.