Nutrition in nursing women

Nutrition in nursing women

For any woman to give birth is a milestone in his life and, perhaps, one of the most important moments to remember for always, but after this point, becomes another fundamental in the relationship with his son, with his partner, and his own maturity as a person, and is the period of breastfeeding.
After the birth, will start the production of prolactin, the hormone that promotes the secretion of breast milk, being this process encouraged by early and frequent sucking of the newborn.
And, in the midst of this roller coaster of emotions, sentiments found marked for hormonal dance, we have a new Member of the family, and in the process of recovery from the recent breast. Now, the center of attention and care is the baby, of course, but we must not pay attention to the mother, his recovery from childbirth, and the relationship with your partner and your environment.

Breastfeeding and artificial feeding

Nutritional needs vary substantially depending on if it opts for breastfeeding or the artificial feeding, through milk formulas adapted to the pediatric age group.
It is also possible to combine both, but it is convenient to know that, the greater the frequency and amount of breastfeeding, more milk produces the mother, since there is a positive feedback.
All organisms that have something to say about health, health, feeding, or pediatrics, recommend exclusive breastfeeding up to six months of age. This means that the baby would not need to take absolutely nothing more than own breastfeeding on demand, not even water, because it would be sufficient, properly fed and hydrated.
The benefits of breastfeeding are many and varied. Among others, the following:
• Perfect match of power to the characteristics of the child, both age requirements.
• Transmission via colostrum, immunoglobulins, which encourage immunization of the baby against infections.
• Power demand with greater and better control by the baby of the sensations of hunger and satiety.
• Maximum hygiene and food safety in the production, preparation and dairy intake.
• Promotion of the mother-child emotional bond.
• Reduction of bleeding by the mother.
• Better control of the weight of the mother and progressive reduction of the same.
However, there may be multiple reasons to opt for artificial lactation.

Nutritional needs in nursing

In the period following childbirth, the mother's calorie needs increase significantly, up to 500 Kcal/day, especially aimed at the recovery and the production of breast milk. However, this does not mean that the mother be dedicated to eat without control to increase the energy of the dishes, but would control their diet and make it more concentrated in nutrients to achieve its goal: cover the increase in caloric of the mother needs and requirements of the baby and encourage breastfeeding.
Nor is right to initiate strict low-calorie diets or very severe food plans, in order to lower the weight gain during pregnancy, since this is a process that will take time.
Regarding protein, you must also increase its consumption with respect to the recommendations in not nursing or pregnant women. The right is 2 g of protein per body weight per day, when not nursing someone is 1 g. In addition, is recommended to prioritize the use of proteins of high biological value.
In terms of the content of carbohydrates and fats, the recommendation is the normal and there is no variation with respect to a non-infant diet.
With greater demand minerals are calcium and phosphorus, rather logical considering that participate in bone mineralization, dental and neurological development of the baby, so these minerals mother must provide them through breastfeeding.
In regards to vitamins, there is an increased widespread on the need for all of them, whether water-soluble or fat-soluble.
Another fundamental part at this stage is thorough hydration, since breast milk is composed primarily of water and, therefore, the needs of liquid increase in mother. Liquids should be present in the diet in a quantity of 2, 5-3 litres a day, approximately.

Foods recommended for the mother during breastfeeding

The recommendations of milk in lactating women are increased, since they are a fundamental element for the bone mineralization of the baby, being advisable to take four servings a day. In addition, it is preferable that dairy products are low in fat.
Meat should be lean and is suitable to avoid fats, as well as sausages.
With respect to fish, it would be good to take them at least four times a week, and best on a daily basis. Both white and blue, its benefits are innumerable.
Take three or four units a week egg - a food containing protein of maximum quality, if there is no contraindication, supplements the diet.
Not forget plant foods like cereals, preferably integrals, and vegetables, with its protein and low quantity grease.
In addition, fruits, vegetables and vegetables must be present in the diet of lactating women, at least five times a day, including a citrus and a salad. Better take the fruit whole, well washed and with skin to cover the vitamin recommendations and fiber.
About fats, it is preferable that they come from oily fish, nuts or extra virgin olive oil and moderate amount.
If we speak of sugar: chocolate, jam, pastries, soft drinks, etc., their consumption should be indicated in specific cases, since they provide 'empty calories', i.e. energy without any additional nutrient.

Nutritional recommendations for breast-feeding women

Here are some nutritional tips that should you continue in your daily diet if you're in period of breastfeeding your baby:
Divide the diet in several meals that are not very abundant, in order to not spend too much time on an empty stomach, improve the levels and control the feeling of hunger.
Sufficient hydration: should not lower two litres of water a day (eight vessels). The intake of fluid in the appropriate proportion helps improve the intestinal transit, preventing the onset of constipation and hemorrhoids, reduces water retention and halitosis (smelly breath), and decreases the concentration of the urine, so there is less risk of developing kidney stones. In addition, proper hydration also supports the health of the skin and helps reduce the chance of stretch marks from appearing.
Contribution of iodine: this mineral is located in fish and seafood, so it is recommended to take these food four times a week. The fish has a protean properties similar to meat and much less amount of fat which, in any case, is more beneficial fat. If there is any impediment to taking it, use salt iodized cooking and dressings.
Moderate consumption of salt: do not add salt at the table, avoid packaged foods in salting, oriental food, pickles, sausages, soups of envelope, etc.
Control the pecking: of sweet or fatty foods. If you get hungry between meals, choose low-fat dairy, fruit, toasts...
Eye with strong flavours: keep in mind that there are certain foods, such as garlic, onion, sprouts, asparagus, etc. that, in some women, can leave certain SAPID or volatile components in breast milk causing rejection by the baby, to which displease these flavors.
Eat slowly, chewing food well. It is not recommended to do lunch or dinner in half an hour.
Do not smoke or drink alcohol
Take the Sun in moderation and with protection in order to encourage the production of vitamin D.
Where there is aerophagia (gases), avoid flatulentas vegetables (artichokes, cabbages and his family), legumes... To improve the problem it is convenient to put them to soak, break the cooking and take them in pure. It also helps add cumin to cooking or take a digestive infusion at the end of the meal.

Example of menu for a nursing mother

Day 1
Menu for nursing mothers.
• Coffee with milk low-fat.
• Integral toast with extra virgin olive oil.
• 1 peach.
Mid morning
• Yogurt with walnuts.
• Kiwi.
• Mixed salad.
• Salmon with potatoes.
• Fresh cheese with strawberries.
• Coffee with milk low-fat.
• Serrano ham sandwich.
• Rice sautéed with vegetables.
• Fungi with cherry tomato tortilla.
• Watermelon.
• Whole wheat bread.
• Glass of milk.
• Cookies maria.

Day 2
Menu for nursing mothers.
• Infusion.
• Fresh cheese with Quince jelly.
• Toasted bread with oats.
• Melon.
Mid morning
• Coffee with milk low-fat.
• Skewer potato omelette.
• Pasta with prawns.
• Round steak with mushrooms.
• Yogurt with pineapple.
• Whole wheat bread.
• Curd with honey.
• Biscuits with Turkey luncheon meat.
• Spinach with potatoes.
• Golden baked with lemon.
• 2-3 plums.
• Whole wheat bread.
• Glass of milk.
• Cookies maria.
Article contributed for educational purposes
Health and Wellness

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