A nursing mother should closely monitor nutrition, because food along with breast milk enters the body of infants. A fragile organism often does not accept new products. As a result, allergies and colic appear, the stool is broken.
To avoid such problems, a woman during breastfeeding should follow a certain diet. For details on what products can be consumed by a nursing mother, see the article “Nutrition after childbirth”.
Principles of nutrition nursing mom
Diet should not interfere with good nutrition. A nursing mother needs basic food groups. Among them are dairy and dairy products, vegetables and fruits, meat and fish, eggs and even confectionery.
It is important that the woman received the necessary dose of vitamins and other beneficial elements. But it is necessary to abandon harmful products. For example, from fried and spicy dishes, greasy and highly salty foods.
Food when breastfeeding should not contain strong allergens. You can not eat spicy and fatty foods, dishes with lots of spices, foods that cause fermentation. It is necessary to refuse smoked products, canned food, pickles, onions and garlic, alcoholic and carbonated drinks. On the effect of alcohol for infants, read the articles “Can wine be nursing mothers” and “Beer with breastfeeding”.
To ensure the safety of the baby, watch the dosage! Even the safest food with a large amount of consumption, will cause bloating, colic and other disorders in infants.
When breastfeeding you need to drink more fluids. Liquid has a positive effect on lactation and is an effective method to increase milk production. The average daily dose is three liters.
A nursing mother can drink purified water, natural juices and compotes, tea. In addition, it is necessary to eat broths and soups.
But doctors warn that you can not enter a large amount of fluid immediately after childbirth! Increase dosage gradually. In the first four days, when lactation is only established, excess water will lead to an excess of milk. This may cause lactostasis.
What can nursing mom
- Low-fat beef and veal, chicken and turkey, boiled rabbit, in the form of meatballs and meatballs;
- Low-fat fish (carp, pike perch, cod) boiled up to two times a week;
- Cottage cheese and cheese in heat treatment. It can be cottage cheese casserole or cheesecakes;
- Cow’s milk in small quantities. Milk is known to contain a strong allergen. Therefore, if the baby has a strong allergy, then it is better to refuse milk and in this case, use more fermented milk products;
- Sour-milk products of small fat content. This is yogurt, kefir, ryazhenka without additives;
- Vegetables fresh and stewed. Daily portion should be at least 400 grams.
- Fruits and berries – at least 300 grams per day. In addition, do not forget about fresh juices and natural compotes;
- Wheat, buckwheat, rice, corn and oatmeal. But it is better to refuse semolina from breastfeeding until the baby is at least six months old;
- Rye bread, bran, coarse ground;
- Dried fruits during lactation perfectly replace sweets and desserts. Especially useful prunes and dried apricots. Dried fruit will produce a rich compote;
- Butter in the daily dosage – 25 grams.
- Vegetable oil – 15 grams. You can eat sunflower, olive, corn and soybean species;
- The amount of sweet and flour must be limited. However, some sweets nursing mom can. Marshmallow, candy, homemade pastries and low-fat cake in small quantities will not hurt.
One of the principles of feeding a nursing mother says that it should be diverse. However, how to diversify the menu if the list of allowed products is so limited? We offer recipes for dishes that are not only healthy, but also tasty.
Meals for nursing mothers represent a balanced diet, taking into account the compatibility of products, as well as vitamins and minerals. Useful elements will help a woman recover sooner after childbirth and contribute to the proper development and growth of the infant.
In addition, the dishes exclude foods that may cause allergies to the baby. Therefore, this food is safe.
For cooking soups, it is better to use vegetable, chicken or secondary meat broth, as it should not be fatty.
Zucchini and Fennel Soup
- Fennel – 2 fresh roots;
- The average squash – 1 piece;
- Chicken broth – 1 liter;
- Parsley and dill;
- A little salt and pepper (optional);
- Butter – 1 tbsp. spoon.
Cut the zucchini and fennel roots into small pieces. In melted butter, fry the fennel for five minutes, then add the zucchini. Simmer for 5-10 minutes. Crush boiled chicken and add to broth along with steamed vegetables. Cook for 5-7 minutes and sprinkle with fresh herbs.
- Frozen spinach – half a pack;
- Water – 1.5 liters;
- A small carrot – 1 piece;
- Medium potatoes – 3 pieces;
- Chicken egg – 1 piece;
- Butter – 1 tbsp. spoon.
Melt the butter in a pan and put the frozen spinach. Fry until thawed (about five minutes). Finely chop the carrots and potatoes, add to the boiling water. Vegetables before cooking, you can fry a little or stew in butter.
When the water boils, add the spinach. Beat the egg, pour into the broth and mix quickly. Let the water boil again.
When cooking meat dishes, use buckwheat, pasta and mashed potatoes as a side dish. Do not forget about such a simple dish, like stewed potatoes with meat. Such food is convenient to cook in a slow cooker.
Lean meat and peeled potatoes are cut into small pieces, you can add finely chopped carrots. The ingredients are mixed and stewed in a pan with the addition of water or cooked in a slow cooker without water.
Also a light dish – boiled rice with goulash. For goulash, choose lean beef or veal. Boost with carrots.
Beef in a pot
This is a very light and tasty dish, which only requires beef fillet and low-fat sour cream. Fillet cut across the fibers in thin layers. Each piece can be sprinkled with a small amount of salt and pour over olive oil. Leave to marinate meat in its own juice for 20 minutes.
Fry the pieces on each side for 1-2 minutes in the heated olive oil and lay in layers in a pot. Spread each layer of sour cream, sprinkle with grated cheese a little fat. Put the pot in the oven for one hour. Before serving, add fresh dill or parsley.
- Beef – 500 grams;
- Chicken egg – one piece;
- Boiled rice is half a glass;
- A small carrot – 1 piece;
- Slices of loaf soaked in milk – 2 pieces;
- Sour cream – 1 cup.
Beef scroll to mince (you can buy ready), mix with soaked slices of loaf, raw egg and cooked rice. You can add a little salt. Cut carrots into small pieces and fry in olive oil. Add one tablespoon of zazharki to the mince. Pour the remaining carrots with sour cream and stew.
We make hedgehogs of minced meat in the form of small round cutlets, pour creamy carrot sauce and stew in the oven for one hour.
Beef Zrazy Potatoes
- Beef – 300 grams;
- Chicken egg – 2 pieces;
- Potatoes – 7 pieces;
- Vegetable oil.
This amount of ingredients is enough for 8 large zraz. Boil the potatoes in their skins, peel and mash the mashed potatoes. Add the raw egg and mix. You can salt a little. Boil the second egg. Chop the beef with boiled egg in a blender or mince.
Next, sculpt zrazy. To speed up the process, use cling film pre-greased with butter. Then the zrazy will turn out even, and you will get less dirty.
One tablespoon of mashed potatoes is laid out on a film and kneaded, a table spoon of finished beef is put in the center. With the help of the film, the edges of the potato “patty” are hooked up and the cutlet is formed.
Then fry zrazy in vegetable oil (olive or sunflower). Roast not to a crust! Since too fried and fatty zrazy can harm the baby. Zrazy nursing mom fashionable to eat with a small amount of sour cream.
- Chicken breast or turkey – 1 piece;
- Low-fat cottage cheese – 100 grams;
- Low-fat cheese – 50 grams;
- Cream 10%; Dill.
For the filling, whip in the palener the grated cheese, cottage cheese and dill until smooth. Cut the fillet in half, spread the halves from the inside with this mixture and roll into rolls. You can also sprinkle with grated cheese on top. Chicken roll Baked in the oven for 30 minutes, turkey roll – 40.
Purchased pastries with dyes and preservatives should not be included in the menu of a nursing mother. Flour and sweet can be eaten in small portions. Start with dried fruits and light pastries made from flour and cottage cheese. Add a minimum of sugar, and it is better to do without it.
Pie with apples
- Flour – 250 grams;
- Baking powder – 1 tsp;
- Butter – 100 grams;
- Sugar – 200 grams; Egg – 2 pieces;
- Green apples – 3 pieces;
- Cinnamon – 0.5 tsp;
- Sour cream – 3
For the preparation of the dough, 100 grams of sugar, bring down with butter, add one yolk and mix. Protein shake and put in mass. Mix sifted flour with salt and baking powder. Gradually add to the mixture. Knead the dough until smooth.
Peel apples, core and cut into slices. Dough spread out the form, and on top – apple slices. The remaining sugar (you can do without it) is mixed with cinnamon and sprinkled on the cake. Put the cake in the oven for 20 minutes.
Meanwhile, beat the second egg and mix with sour cream. Remove the half-cooked cake and brush with this mixture. Put in the oven for another half an hour.
By the same principle can be prepared and cheesecake. To do this, instead of apples, take 250 grams of low-fat cottage cheese or curd mass. Baking lovers can also experiment with yeast-free puff pastry. This dough is used to prepare puffs and cheesecakes with cottage cheese. Such baking in small quantities is very harmless when breastfeeding.
In conclusion, I would like to give some advice to nursing mothers. When cooking porridge, soak the cereal in cold water for several hours. Mince is better to cook yourself. Many recipes contain cottage cheese, which is also better to cook at home. How to do this, read the article “Cottage cheese for breastfeeding.” Enjoy your meal!