The child receives everything necessary for his physical development from his mother's milk. Regular, balanced, nutritious nutrition of a nursing mother is a guarantee of her health and a guarantee of the normal development of her baby.
Instructions
Step 1
During lactation, organize food in such a way that the daily diet contains nutrients in the following ratio: proteins - 15 - 20%; fats - 30%; carbohydrates - 50 - 55%.
Step 2
To provide yourself and your baby with proteins, include in your daily diet foods that are their sources: meat and poultry, milk, cottage cheese, cheese, kefir, yogurt, chicken eggs, legumes, fish (preferably cod, pink salmon, halibut), nuts, seeds.
Step 3
To saturate the body with fats, eat daily: meat, poultry, butter and other dairy products, eggs, butter and sunflower oils, chocolate, peanuts.
Step 4
To provide the body with carbohydrates, eat: cereals, pasta, fresh fruits, cereals, potatoes, milk and dairy products, legumes, baked goods and various cereals - at least three times a day.
Step 5
In the milk of a nursing woman, calcium must be present in sufficient quantities. The most famous sources of calcium are milk and dairy products. Drink fermented milk drinks (kefir, fermented baked milk, yogurt), eat cheese, cottage cheese. A large amount of calcium is found in potatoes, white cabbage, raisins, and figs.
Step 6
So that the baby's body does not suffer from iron deficiency, during lactation, include foods in your diet: pork, beef, lamb, liver, chicken meat, oysters and sea clams, pumpkin and sunflower seeds, apples.
Step 7
Eat foods containing phosphorus, together with calcium, it participates in the formation of bone tissue. Phosphorus is found in beans, peas, meat, cheese, cottage cheese, oat and buckwheat cereals, bread, potatoes, white cabbage, and marine fish species.
Step 8
To ensure the normal functioning of the body, diversify the range of vegetables and fruits. The most useful are: carrots, red bell peppers, green onions, sorrel, tomatoes, apricots, apples, rose hips, black currants, cabbage, spinach, citrus fruits, green peas, radishes.
