Which foods are best for women who are breastfeeding

A good diet during pregnancy will help the baby to develop and grow well and for the mother to strengthen her body. However, the effort is not there. Good nutrition during breastfeeding is as important as nutrition during pregnancy.

From August 1 to 7, the World Breastfeeding Week. That is why different organizations have developed campaigns to raise awareness about the benefits of this activity that unites the baby with his mother, as well as how to eat healthy during this process.

The breastfeeding mother

According to data from UNICEF, the nursing mother you should consume some calories more per day than recommended based on your weight, age and texture. Of these, at least 200 are consumed during breastfeeding.

In addition, throughout the gestation period and during breastfeeding, the woman needs a balanced diet.

Essential foods

Different studies indicate that the nutrients in the milk of a healthy and well-nourished mother satisfy all the nutritional needs of the child if he consumes enough. These are the foods that should not be missing:

They provide energy, vitamin B and fiber in legumes and whole grains. In addition, the wheat flour They provide folic acid. Some examples: rice, oats, barley, corn, wheat, starches, noodles, breads, biscuits, legumes: dried peas, chickpeas, lentils, beans (beans).

  • Fruits and vegetables

They are a source of vitamins, minerals and fiber. At least a portion of raw food is recommended every day because some of them (vitamins and minerals) are lost in the cooking processes.

  • Milk, yogurt and cheese

They are not all dairy, for example, butter and cream are avoided. This group mainly grants phosphorus and proteins, and is made up of the wide variety of cheeses, milks and yogurts that exist in the market.

  • Protein

Moms need to incorporate foods that provide quality protein and iron. Here we share seven foods of plant origin that are rich in protein and some alternatives for you to consume iron. It is best to consult with your doctor to recommend the best options for you.

  • Vegetable oils

They provide energy and together with seeds, vitamin E and fatty acids.

  • Drinking water

You should consume at least two liters per day, always drinkable, to prevent the spread of disease.

Breastfeeding is not only the way to feed ourselves as soon as we are born, but it is a moment of connection between mother and child, which strengthens both the child's immune system and the relationship with his mother for the rest of his life.

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