THEAnd neo-Mamme, you know, are often struggling with a thousand doubts. Some of these, especially when yes breastconcern the nutrition. Which diet it is good to follow in breastfeeding? How the caloric needs? And how orient yourself in choosing food?
Finding the right answers is not always easy, also because often to complicate things they think about it false myths and erroneous beliefs still rather rooted. To clear the field from doubts and clarify the topic, we asked Dr. Marco Grassi, gynecologist at the ‘C. hospital and G. Mazzoni ‘of Ascoli Piceno.
Breastfeeding diet: how it should be set
Let’s start from the bases: how The feeding of a breastfeeding woman should be structured?
«During breastfeeding the woman can follow its usual diet as long as he has A varied and balanced diet, rich in foods of vegetable origin and protein sources both animal and vegetable – explains Dr. Grassi. – When the child feeds on breast milk he acquires the nutrients useful for its growth in the right quantities. Milk absorbs everything the mother eats during the day, so it is essential that the diet is correct, that is, varied and balanced also for Ensure the passage in the milk of different flavors who prepare the child to experience the diet complementary, and it predisposes to the acceptance of solid foods during weaning».
What is the caloric needs of the new mother?
In the breastfeeding period, moreover, it is good to keep in mind that mother’s nutritional needs increase. How to adjust?
“There milk productionmore “demanding” in nutritional terms than pregnancy, requires a greater expenditure of calorie energy – explains the gynecologist. – the extra energy needs of a breastfeeding woman should be equal to about 550 kcal per day compared to the usual diet. The mother who breastfeeds must also Drink at least 2-3 liters of water per day (preferably oligomineral and poor in sodium) or other liquids, such as vegetable broth, juices or fresh fruit extracts».
Breastfeeding diet: what to eat
As for foods to be preferred during breastfeeding, it is good to observe some small precautions.
«We recommend, as we said, a rich and varied diet, which includes remarkable quantities of liquids and olive oil as a condiment, theOleic acid is essential for the maturation of the child’s nervous system – Recommend the expert. It is also recommended a frequent consumption of fish, To enrich the breast milk of Omega-3 fatty acidsuseful for the development of nerve structures ».
Yes to legumes, fruit and vegetables
“It’s good also increase the consumption of milk, dairy products and legumes. Vegetables and fresh fruit are, first of all, ideal reserves of water and contribute to the production of breast milk. All the qualities of fruit and vegetables, if consumed regularly, offer the mother – and therefore to her baby – good quantities of vitamins, mineral salts and other useful molecules, Like polyphenols and carotenoids ».
… and what to avoid
However, doubts often concern any foods to avoid...
«During breastfeeding, as well as during pregnancy, the main ban is linked to All alcoholic content drinks: wine, beer and spirits – explains Dr. Grassi. – Alcohol in fact reaches breast milk, so the intake is strongly not recommended, since it could inhibit the mounted milk and cause in the infant sedation, hypoglycaemia, vomiting and diarrhea. Any light alcohol consumption it goes anyway spaced by breastfeeding at least two to three hours».
Attention to tea, coffee and chocolate
«It is also desirable toimitate the consumption of chocolate, coffee and tea because they have a known exciting effect on the nervous systemwith consequences on the child’s sleep modulation – The expert continues. – is also, preferable to limit the intake of sausages and sliced (source of saturated fat), sweets, sugary and carbonated drinks, which bring calories without nutrients, spicy foods, as well certain forms of food cooking (fries). It would certainly be good to avoid too Foods containing hydrogenated fats typical of packaged foods (eg snacks and chips)“.
Breastfeeding diet for weight loss
And if the new mother wanted to dispose of the kilos taken during pregnancy, it is possible lose weight after childbirth even breastfeeding? “THE’breastfeeding is in itself able to help the mother lose weight, Since during breastfeeding the woman’s body uses fatty reserves accumulated during pregnancy to produce breast milk and requires greater energy from the mother who burns more calories than women who do not breastfeed – explains the gynecologist. – Having said that, the weight loss during breastfeeding must be faced with great caution Since it is a delicate and complex topic: on the one hand, many women want to return to their pre -viden weight as soon as possible and on the other It is essential to maintain a balanced diet that provides all the nutrients necessary for the health of the child “.
Lose weight in breastfeeding: better wait
«In this phase it is very important that the neo mom assumes all the nutrients necessary to produce quality milk and guarantee healthy growth to the child. In this regard, Drastic or too restrictive diets are not recommended that could compromise the production of milk (lactopoiesis). In general, It is recommended to wait at least six weeks after childbirth before starting any type of slimming programto allow the body to have the time necessary to recover and adapt to the physiological changes deriving from pregnancy and childbirth. In case of doubts, it is always always It is appropriate to consult a doctor or a nourishing expert in breastfeeding ».
Loss in breastfeeding: useful tips
To gradually reach the weighing form without negatively compromising your health and that of the babyit may be useful to respect some simple precautions:
- follow a balanced diet, preferring nutrient foods such as fresh fruit, vegetables, whole grains, lean proteins, and On the contrary, avoiding processed and modified foods, sweetened and high caloric content.
- Regularly do physical activity: moderate exercise (Walk, swimming and yoga) helps Burn calories and improve muscle tone without compromising the production of milk.
- Breastfeed regularly.
- Drink a lot of water So as to maintain adequate hydration and eliminate toxins to improve metabolism.
- Avoid stress, which could compromise the production of breast milk, through the practice of relaxing activities like meditation or reading.
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