He althy diet for a nursing mother - to lose weight easily

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Women gain weight during pregnancy. Ideally, this is 13-15 kg, which go away by themselves in the postpartum period. Experienced stresses contribute to this process. But often kilograms come in much larger quantities and do not want to leave on their own. The reasons for this may be a decrease in physical activity or the desire to eat "for two". The need to lose excess body volume arises by the third month after childbirth. It is at this time that the diet for a nursing mother is applicable. In order to lose weight and not harm lactation, it is worth observing a nutritional balance.

How to eat right to lose weight for a nursing mother

Eating hard to produce large amounts of milk is not necessary. To increase lactation, a he althy diet, a sufficient amount of fluid, and the absence of stress are useful. At least 2 liters of water should be consumed per day, adding compotes, decoctions, fruit drinks to the diet. Especially in the hot summer time. A he althy diet for a nursing mother to lose weight includes all types of foods exceptsmoked products, marinades, pickles, allergenic foods and alcohol. The expectant mother learns many principles of proper nutrition during pregnancy. Her body gives signals about what is possible and what will be harmful. During the period of breastfeeding, the acquired skills will be supplemented by a list of products that are useful for the mother, but can cause allergies in the baby.

Diet for nursing mothers with colic

It is colic and bloating that are the first signs of a food allergy in a child. They are followed by skin rashes and stool disorders. To avoid such consequences of malnutrition, you need to add foods to your diet one at a time. Within two days it will be clear whether the child reacts normally to the innovation. There is a list of potential allergen products that the diet of a nursing mother excludes with colic in a child.

List of food allergies in babies:

1. Fatty meat, strong broth, fried and smoked foods.
2. Seafood and seafood dishes.
3. Pumpkin, tomatoes, onions, cabbage, garlic, cucumbers, carrots, horseradish.
4. Seasonings and spices.
5. Sauces such as mayonnaise and ketchup.
6. Milk and ice cream, semolina porridge with milk.
7. Bananas, strawberries, citrus fruits, kiwi, grapes.
8. Chocolate and sweet pastries.
9. Soda and alcoholic drinks.

It might not be possible to eliminate these foods altogether. It is worth limiting their use in daily nutrition.

What to eatcan and should

There is a diet for nursing mothers, the menu of which is suitable for use for every day. The diet of this diet is balanced and contains 1400 - 1500 kcal per day. It is worth replenishing another 500 - 600 kcal at the expense of fruits or "goodies" to maintain a good mood. Such a diet for a nursing mother to lose weight will help not only get rid of excess weight, but also improve the digestion process. 150 g of protein, 100 g of fat, 500 g of carbohydrates, 2 liters of water, vegetables and fruits in small quantities, a liquid vitamin complex or tablets should be consumed per day. It is in this set that contains the daily dose of calories.

Exemplary recipes with calculated calorie content for a variety of menus

Breakfast (optional)

• 30 g cereal with yogurt or juice, banana;
• Bran toast and 25g Edam grated cheese.

Lunch (optional)

• two slices of bread, one slice of ham, soft mustard, 25 g of Edam cheese, a small glass of low-calorie yogurt;
• 150 g potatoes boiled and sprinkled with grated cheese (25 g), tomato, peach or pear salad;
• raw vegetable salad dressed with yogurt, lemon juice, Edam cheese (12 g), sunflower oil (1 teaspoon) and a small grain bun.

Dinner (optional)

• grilled chicken feet (200g without skin), 120g boiled potatoes, stewed carrots and green beans (50g each), one orange;
• spaghetti (75 g before cooking) with sauce. Sauce ingredients: 50 g each of minced meat without fat, canned tomatoes, garlic and herbs, 25 g of Edam cheese. Garnish: vegetable salad. Green apple.

Snacks between meals

• 25 g low-fat cottage cheese, two loaves, tomato slices;
• a piece of biscuit with several grapes;
• little jam pie;
• crackers with compote.

For maximum results in weight loss, you will need constant physical training and a diet for a nursing mother. To lose weight, it will be enough to actively engage in fitness or aerobics three times a week for an hour. The result will not keep you waiting!