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Breastfeeding

During breastfeeding, there is no need to adhere to a special diet, the main thing is that your diet is balanced. It should include a lot of fruits and vegetables, whole grains, such as oats, brown rice, various cereals and bread marked “whole grain”, “from wholemeal flour” or “from wholemeal flour”. These foods, along with potatoes, pasta and couscous, contain a lot of starch – an important source of energy.

In addition, you need lean proteins, which are rich in chicken, eggs, legumes, lentils, fish and lean beef, as well as healthy fats found in olive oil, nuts, seeds, avocados and in fatty fish such as salmon and mackerel. Fatty fish is very beneficial for your health and baby’s development, but you should not eat more than two servings per week (about 140 g), as it may contain harmful impurities.

Do I need to take vitamins while breastfeeding?
The most important is vitamin D. It is essential for healthy bones, yours and your baby. We get most of this vitamin from the sun. If you live in a region with insufficient solar activity, especially in winter, your body may miss it. In this case, the doctor may advise taking vitamin D additionally. 2

It is also necessary to get enough calcium, since it is excreted by breastfeeding. 3 Try to consume four servings of foods rich in this mineral per day. It can be dairy products such as milk, yogurt and cheese, or non-dairy products such as nuts, tofu, sesame seeds and leafy vegetables. One serving may, for example, consist of half a cup of green vegetables or a small piece of cheese (50 g).

What foods should be discarded when breastfeeding?
The good news: with breastfeeding, you can eat almost any food. Limit only the consumption of oily fish. In small quantities, even caffeine is acceptable – more on this below.

If you are not allergic to peanuts, there is no reason to deny yourself the products that make up it. Recent studies show that if you use peanuts during breastfeeding and gradually introduce it into the baby’s diet during the first year, the baby’s likelihood of an allergy to it in the future will decrease.4

Are extra calories needed for breastfeeding?
Nursing mothers need about 500 calories more per day. 5 But each mother is unique, and your energy needs will change throughout the entire period of breastfeeding. The amount of calories you need depends on the age, appetite, height and weight of the baby, as well as on your body mass index (BMI), your activity, and factors such as whether you are breast-feeding exclusively or not, and whether you are feeding twins or several babies.

Can I go on a diet while breastfeeding?
Trying to lose weight while breastfeeding is not a good idea, because you need to get enough nutrients for you and your baby. The fat accumulated during pregnancy is spent on the production of milk, so breastfeeding alone will help get rid of extra pounds.

If your weight changes by more than 1 kg per week, check if you are following a healthy and balanced diet, and adjust it if necessary. You can also seek advice from your doctor.

How to find time to cook healthy food?
By dedicating yourself to feeding your baby, you can forget about your own nutrition. However, it is important to ensure that your diet does not consist only of sweets and cookies. Of course, sweet snacks are easy and fast, but they do not bring any benefit to your body.

Opt for fast-cooking but nutritious foods like scrambled eggs with spinach or fried chicken with brown rice. Oatmeal is perfect for breakfast, as it provides a slow release of energy from grains and soluble dietary fiber – this is what you need to restore strength in the morning after nightly breastfeeding.

Store pre-cut vegetables and fruits in the refrigerator for light snacks or carry unsalted nuts in your bag. This is much easier than peeling tangerines with one hand while holding the other child.

Should I drink more water while breastfeeding?
Breastfeeding can cause thirst, so it is important to drink enough water. A person needs six to eight glasses of liquid per day, and even more when breastfeeding. 6 Make it a rule to drink a glass of water, milk or fruit juice without sugar at each feeding the baby.

I love coffee. Do I need to give up caffeine?
Coffee, like all the foods you eat or drink, passes into breast milk, so it is advisable to limit its consumption when breastfeeding. The officially acceptable standards for coffee consumption vary by country, but on average it is not recommended to exceed 200-300 mg of caffeine per day (300 mg is equivalent to two cups of filtered coffee or four cups of tea).

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