Very often, a new mother is faced with a difficult question. How to eat right to keep energy and strength and cope with everything, but at the same time try to get rid of the pounds accumulated during pregnancy?
Every nursing mother should remember that the quality of her milk does not change depending on what foods you eat. Nature decreed that if you did not get any elements with food, the body is able to take them from its own reserves. The lack of a balanced diet will sooner or later affect your well-being. Therefore, the daily diet should include foods recommended by nutritionists.
Salmon, salmon, trout

Of course, these fish species are not cheap. But for a nursing mother, this is an invaluable product. Salmon meat is rich in fatty acids, without which the proper formation of the baby’s nervous system is not possible. In the breast milk of women who consume red fish, the content of polyunsaturated fatty acids is much higher. Also, these substances cheer up, which is very important for women suffering from postpartum depression.
Lean meat

To feel energetic throughout the day, foods containing iron should always be present in your menu. For example, lean meat. With an iron deficiency, you will feel weak. In addition, while breastfeeding, you need to consume more protein.
Beans, especially red

It contains protein and iron. Suitable as an alternative for those who prefer vegetarianism.
Low calorie dairy products

Cheese, milk, yogurt should be included in the menu of a nursing mother daily. With these products, the body receives proteins, B vitamins, vitamin D, and calcium. Breast milk is enriched with calcium for the formation of the bones of the baby. You should also consume dairy products for your own needs.
Berry compotes and fruit drinks

Berries, especially blueberries, are rich in antioxidants and are a source of minerals and vitamins. They provide your body with energy.
brown rice

It is a source of whole grain carbohydrates. With its low calorie content, it provides the necessary amount of energy.
Fresh green vegetables

Rich in vitamin A, vitamin C and iron. Spinach, lettuce and broccoli contain antioxidants and are foods low-calorie.
Oatmeal and buckwheat

It can be consumed for breakfast in the form of muesli with milk or yogurt, cold or hot. Cereals contain many useful trace elements necessary for both mother and baby.
Eggs

Vitamin D contained in the yolk is one of the most important elements involved in the formation of the bones and muscles of the child. In addition, eggs are a natural source of protein.
Whole wheat bread

An excellent source of folic acid. It is necessary for the baby and mother for the normal functioning of the body. In addition, such bread contains vegetable fibers and iron.
Water

Breastfeeding mothers are most at risk of dehydration. The norm of water consumption per day is about two liters. You can also drink juices and milk. But be careful with tea or coffee. Caffeine can enter the child’s body with milk.