Eating right to breastfeed better
You may have heard someone in your family or someone from other generations “to produce milk must drink a lot of milk.” Your milk is not related to the amount of cow’s milk you make, but a good diet will help you stay healthy during breastfeeding.
You will be surprised to know that in studies analyzing the composition of the milk of mothers from countries where there is famine and industrialized countries, the composition of breast milk is more or less the same. But the nutritional status of mothers who can not feed it is much worse than that of the mothers made a balanced diet. In short, what your body does not get through balanced nutrition to feed your baby, you will get it.
Being well nourished will give you more energy, stamina and overall good just when you need it most: during childbirth and recovery in the following months. Caring for a baby requires a lot of energy and stay healthy will help you stay in shape.
A balanced diet
Eating well means eating portions suitable for their weight and height of the main food groups and avoid others, or at least eat in moderation.
If you followed a nutritionally balanced diet during pregnancy, it is easy to continue eating this way. Because if you are breastfeeding need to add some calories to your diet, the recommended diet during pregnancy will adjust well to their needs because it provides those extra calories and contains enough calcium levels to remain stable while breastfeeding her baby.
There are some traditional beliefs in our culture to believe that there are certain foods you should not eat during quarantine because harm to the state of the matrix. According to tradition the postpartum period is a “hot” in which you have to avoid things that are considered “cool”. Although it is an ancient tradition, excluding fruits and vegetables in your diet is not a good idea during the postpartum period.
Your diet should include postpartum:
Legumes, grains and cereals: lentils, beans, peas, rice, breakfast cereals, breads etc.
Vegetables (greens, reds and yellows): spinach, broccoli, peas, carrots, tomatoes, zucchini, peppers etc.
Fruits (including citrus fruits because they are high in vitamin C): orange, strawberry, banana, apple, peach etc..
Dairy: milk, yogurt, cheese etc.
Proteins: meat, poultry, fish, seafood, eggs, nuts etc.
Healthy fats (in very small portions): vegetable oils, margarine, mayonnaise, dressings etc.
Sweets and unhealthy fats like butter or trans fats should be avoided or eaten only occasionally.
Eat healthier, more often
An effective way to eating healthy is to insert small merienditas or healthy snacks between meals. Three meals a day, three snacks, mid-morning, as a snack and before bed will help you avoid hunger and keep your blood glucose levels more stable. Examples of healthy snacks are a fruit with a yogurt, a slice of bread with a little cheese or a handful of nuts with a natural fruit juice.
Moreover, a hearty and balanced is one of the best things you can do to start the day. It will give you power when you need it and prevent the hungry come lunchtime. Include in your breakfast fruits, grains, protein and dairy.
And above all, watch your portions. Keep a cup that is near its standard measure of food. A serving of raw vegetables is one cup of cooked vegetables like half a serving of rice or beans. In bookstores you can find food books are measured to calculate how the portions of the foods you love.