Breastfeeding a baby is a responsible and very serious moment. In order for breast milk to benefit the baby and supply the necessary vitamins, the mother needs to monitor her diet, include various fruits and vegetables in it.
How many
Despite the fears of many breastfeeding women that fruits and vegetables can cause allergies in the baby, do not forget that they are still necessary to create a balanced diet.
Doctors and nutritionists have come to the conclusion that about 700 g of vegetables and 300 g of fruits should be consumed per day. It is recommended to include at least one vegetable and fruit in each meal. However, you should not overuse plant foods. It cannot completely replace all other products. Therefore, the menu of a nursing woman must necessarily include: meat, fish, cereals, dairy products.
What vegetables to choose
The list of vegetables suitable for moms feeding babies includes the following items: courgettes, tomatoes, potatoes, cucumbers, lettuce, bell peppers, and celery.
Zucchini does an excellent job with swelling that can bother a recently given birth woman. They fill the body with trace elements such as copper, potassium and iron. Potatoes contain a large amount of thiamine, which has a beneficial effect on the development of the baby. However, do not forget that potatoes are a fairly high-calorie vegetable, so limit yourself to 2-3 pieces a day.
Tomatoes and cucumbers are a real storehouse of vitamins. They contain zinc, calcium and iodine. And celery will enrich the body with carotene, vitamins B and E. Note that fresh vegetables can be eaten during their ripening period in your area. The fact is that cucumbers, tomatoes and peppers brought in in winter contain more preservatives than nutrients.
Most preferred fruits
Many fruits are quite allergenic, so it is difficult to find a variety of these products in the diet of nursing mothers. Give preference to green apples and pears. They are rich in vitamins and trace elements such as nickel, succinic acid, fluorine, molybdenum, copper. Apricots are unique in their composition, due to the presence of vitamin PP, a large amount of potassium and carotene. Pay attention to the cherries. These berries contain magnesium and phosphorus, as well as vitamins C and B.
Prepare fruit salads, make fresh juices diluted with water in a 1: 2 ratio, boil compotes and jelly, and also eat dried fruits to diversify and enrich your daily diet.
note
It is very important to closely monitor the baby's reaction to the introduction of a new product into the mother's diet. After all, there are cases when a product that does not seem to pose a threat to the development of allergies turns out to be a serious allergen for the crumbs, because each organism is individual. In addition, at the present time, intolerance to many products by young children is very common.
