Good nutrition for a breastfeeding mother is essential for both the health of the mother and the quality of her breast milk. Human milk contains everything necessary for the nutrition of a child up to a year, including immune bodies that protect infants from various diseases. And the lack of vitamins, trace elements, minerals, proteins, fats, carbohydrates in breast milk can adversely affect the health and development of a child up to a year old. The nutrition of a nursing mother should be tasty and varied.

Foods to include in a breastfeeding mom’s diet
The diet should contain a sufficient amount of proteins, these are: milk, lean meat, poultry, legumes, kefir, cottage cheese, eggs, fish. At least 50% of protein needs should be covered by animal proteins. It is recommended to consume up to 200 grams of meat or fish daily, a liter of milk and / or sour-milk drinks, 100-150 grams of cottage cheese, cheese, eggs.

It is especially important to consume breastfeeding milk and dairy products, since they are the main source of calcium, which is vital for the proper development of the child’s musculoskeletal system.

For a healthy diet, you also need to consume enough fat. Fats are not only an energy resource, they are responsible for the structure of every cell in our body and are important for all processes in the body. One of the healthiest foods containing healthy fats is vegetable or olive oil.

A significant part of the diet of a mother who is breastfeeding should be carbohydrates. The daily requirement for carbohydrates is 400-440 g. You need to get them from products such as pasta from large grain cereals, cereals, rice, bread products. It is better to use black bread, from wholemeal flour. Easily digestible carbohydrates (sugar, honey, confectionery) should be limited to 20% of the total amount of carbohydrates in the daily diet.

A nursing mother should receive enough vitamins with food.
Fruits and vegetables are a source of many vitamins, organic acids, fiber, microelements. A breastfeeding woman needs to consume up to a kilogram of vegetables and fruits, fresh herbs, berries, fruit and vegetable juices daily. However, if there are frequent colic in a newborn, fresh vegetables should be replaced boiled.

In the winter-spring period, when the amount of ascorbic acid in food is significantly reduced, it is advisable to consume a decoction of rose hips daily.

Restrictions in the diet of a nursing mother
Often you can find advice for the period of breastfeeding to completely exclude certain foods from the diet, do not eat fried, salty, or any other dishes. In fact, this is completely useless, unless such restrictions are dictated by some special reasons, for example, individual intolerance to a particular product or some kind of disease that requires a special diet. If you find that after eating, for example, stewed cabbage, the child has increased gas production, bloating has begun, then this dish, of course, should be excluded from your diet for at least a month.

During breastfeeding, you can not smoke, the harm of smoking is known to everyone. But this is especially true for pregnant and lactating women, since smoking harms not only the woman herself, but also her child. Also, you can not drink alcoholic beverages, as well as take medications without a doctor’s prescription.

Drinking regimen while breastfeeding
The drinking regimen is extremely important for maintaining full lactation. She should drink in addition to the usual volume of at least 1000 ml of liquid (in the form of tea, milk, juices, drinks, etc.).
The total volume of liquid (including first courses) should not exceed 2 liters.