Nursing menu by month. Diet of a nursing mother by month

After birth, a child comes from the mother’s womb into completely different conditions to which he needs to adapt. Unfortunately, today some children are born with certain pathologies, their organs do not function at full capacity, and the adaptation process is much more difficult for them. Therefore, mothers who breastfeed their children need to establish proper nutrition during breastfeeding, since the development and well-being of the baby depends on it.

Young mothers only need to strictly limit their daily diet until the child is at least a month old. After a month, you are allowed to introduce some dishes into the menu, and by the third month you can return to your daily diet, provided that before pregnancy you ate healthy, “proper” food.

It is beneficial not only for the baby, but also for the mother to eat healthy foods, as they help the intestines and the digestive system as a whole function normally.

In order for milk to be saturated with useful substances and produced in the required quantity, a nursing mother needs to eat about 5-6 times a day in fractional portions, eating half an hour before feeding.

Good, complete rest and staying in the fresh air for at least 3 hours a day will help normalize the production of breast milk. It is advisable that relatives take on part of the care of the baby, allowing the mother to sleep. It is advisable that night sleep lasts about 9 hours and there are conditions for daytime rest for about an hour or two.

Nutrition when breastfeeding a baby in the first months of his life can be quite varied if you use your culinary imagination. You just need to know which foods to completely exclude from the diet while feeding your baby.

So, the nutrition table for breastfeeding in the first months that can be eaten includes the following dishes and products:

1. Porridge .
   Rice, buckwheat, corn, pearl barley, barley, several grains. Porridges are prepared with water or milk; no frying is used. Manka - exclude.
2. Soup .
   Prepared in vegetable broth from pale or green vegetables (so as not to cause allergic reactions in the baby). Add onions, potatoes, broccoli, carrots, green vegetables, and celery in moderate quantities to the soup. Greenery is limited in the first months.
3. Fruits :
   baked apples, bananas, canned baby puree.
4. Meat .
   Lean pork, veal, rabbit, beef, chicken (without skin), turkey.
5. Fish .
   Boiled or steamed. Consume red fish after the first month with caution.
6. Cookie .
   Crackers, dryers.
7. Beverages .
   Green or black tea with added milk, preferably without sugar. Compotes from dried fruits, canned or frozen fruits.
8. Dairy products.
   Low-fat kefir, unsweetened yogurt, fermented baked milk. You can make yogurt and sourdough on your own, using special additives such as Simbivita, Narine, etc. Cottage cheese - no more than 8% fat content. Store-bought fermented milk products should have a short shelf life and not contain preservatives.
9. Bakery products.
   Slightly dried rye or rye-wheat.
10. Potato .
    In limited quantities.
11. Pasta.
    It is better to give preference to pasta made from durum wheat. Rice and buckwheat noodles.
12. Eggs .
    Quail is better.

Butter, milk, biscuits, honey, coffee (after the first month), marshmallows, beets, raisins, beans, liver, dried apricots, peaches, halva.

Strictly prohibited:
Vegetables and fruits grown in a greenhouse (not seasonal), mayonnaise, garlic, fatty, spicy, fried, smoked and pickled dishes, mushrooms in any form, sausages, chocolate, cakes, goose and duck, cherries, homemade cottage cheese and other dairy products products from the market, candied fruits, kiwi, pineapples, oranges, tangerines and other citrus fruits, factory juices (only juices for baby food are allowed).

We have also prepared for you popular breastfeeding recipes that are definitely worth trying.

Lifestyle of a breastfeeding mom

A nursing mother should try to lead a calm, measured and healthy lifestyle as much as possible. This, however, does not mean that she should move little - walking with a stroller in the clean air will be very useful for both her and the baby. You should not work until you completely lose strength; try to rest during the day and at night as needed.

Nutrition during breastfeeding should be easily digestible, have nutritional properties and be distributed at certain intervals, at least 4 times a day. When consuming a product, it is necessary to observe the child’s reaction to it, and completely exclude it from food if it causes a negative reaction in the child’s body.

Dietary restrictions during breastfeeding

Of course, a diet when feeding is not a strict restriction on food, it is adherence to the principles of healthy eating, which some people have forgotten in the face of regular lack of time and quick fast food snacks.

Breastfeeding is an excellent reason to return to a healthy balanced diet, in order not only to saturate milk with a full range of nutrients, but also to improve the functioning of your body as a whole, as well as the condition of your skin, hair, nails and general well-being.

Even with a fairly limited set of permitted foods, you can prepare wonderful, tasty, nutritious and healthy dishes and eat a varied diet. It is recommended to create a menu for a week or a month (whichever is more convenient) in order to monitor your diet and not repeat the same dish often.

We offer some dishes from which you can create your menu for the month.

• For breakfast:
  oatmeal with apples, hard cheese, rice, barley, wheat porridge, buckwheat porridge with milk, cottage cheese casserole, curd pudding, carrot-squash mousse, casserole with carrots, pumpkin, apple and pear puree.


• Dinner:
  vegetable puree soup, pumpkin soup, fish soufflé, buckwheat, fish soup, peppers stuffed with meat and rice, soup with processed cheese, vegetables baked with beef or chicken, chicken fillet rolls with eggs and green onions, steamed fish cutlets, stuffed zucchini, buckwheat soup, chicken noodle soup, steamed zucchini pancakes (in the oven), flounder with vegetables.


• Afternoon snack:
  baked apple, crackers, scrambled eggs, cream soufflé, nuts, rice pudding, lazy dumplings or steamed cheesecakes.


• Dinner:
  Chicken or beef steam cutlet, stewed rabbit with carrots, beet salad with prunes, fish and potatoes in pots, chicken soufflé, stewed fish, tuna salad, boiled meat, ratatouille.

The word “diet” is often associated with the need to avoid eating foods that adversely affect your figure. Immediately after the birth of a baby, young mothers, trying to lose extra pounds, do just that - they go on diets, often strict. At the same time, they forget that milk contains all the substances a child needs that a woman gets from food. If some microelements are missing, her body compensates for this, which will adversely affect her health in the future. The diet of a nursing mother is, first of all, a healthy diet that restores shape without causing harm to the newborn.

Content:

Basics of healthy eating during lactation

Breast milk is formed from components of blood plasma, its composition directly depends on the woman’s diet. Substances that penetrate the blood then penetrate into the milk, causing one or another reaction in the infant. Most often, the mother’s diet affects the functioning of the gastrointestinal tract and the appearance of allergic reactions. It is impossible to say which foods will cause a reaction, so from the first days of a baby’s life, a woman is recommended to follow a hypoallergenic diet.

At the same time, the diet intended for a nursing mother should be varied, enriched with fresh vegetables and fruits, containing all the necessary vitamins and fiber. The goal of every woman is to increase not the quantity of milk, but its quality. It is not at all necessary to eat “for two,” as caring grandmothers advise; on the contrary, you need to eat in moderation, since overeating, although it will not harm the baby, will cause discomfort to the mother, and the extra pounds will not keep you waiting. But large portions do not affect the quantity and quality of milk in any way.

Must-have products

Diet for a nursing mother is one of the most controversial topics in the field of medicine and dietetics. Questions about the frequency of feeding, the effect of breast milk on the functioning of the baby’s gastrointestinal tract, and others still cause controversy. There is no doubt that the menu of a nursing woman should be varied and include everything she needs:

1. Fresh fermented milk products with no more than 4% fat content. It is advisable to heat-treat milk before consumption.
2. Lean meat - beef, veal, turkey. The meat is steamed or consumed boiled.
3. Non-gluten grains – buckwheat, rice, corn.
4. Pasta.
5. Vegetables. It should be noted that many fresh vegetables lead to gas formation and are rarely used in the diet. Steamed ones are more suitable for nursing mothers: they will retain their beneficial qualities while being much gentler on the intestines.
6. Fruits and berries – fresh (in small quantities), in fruit drinks, compote, baked goods.
7. Liquid – weak black and green tea, herbal teas (there are special ones for nursing mothers), compotes, purified water without gas. It is recommended to consume at least 2 liters of liquid per day: the amount of milk produced depends on this.

The listed products form the basis of a hypoallergenic diet, which doctors recommend adhering to for the first ten days of a newborn’s life.

Video: Simple rules for feeding a nursing mother. Necessary menu components.

Sample menu for several days

It is not difficult to create a varied diet menu for nursing mothers: it is enough to include “allowed” foods in the diet, gradually enriching it with new ingredients. The serving size is determined independently, but it is better if it does not exceed 400 g.

Option one

Breakfast. Cottage cheese with natural yogurt; green tea.
Lunch. Fruit salad or fresh fruits and berries.
Dinner. Broth-based soup made from lean meats; pasta with boiled or stewed turkey; whole grain bread or crackers; compote, fruit drink or weak tea.
Afternoon snack. Bread with cheese; compote.
Dinner. Vegetable stew; drinking yogurt.

Option two

Breakfast. Buckwheat porridge in water (if the baby does not react, the porridge is cooked in milk); toast with cheese; green tea.
Lunch. Fruits, vegetables, berries.
Dinner. Vegetable soup with meat broth (you can add a little cereal); boiled lean meat.
Afternoon snack. Kefir with cookies.
Dinner. Cottage cheese; tea or fruit drink.

Option three

Breakfast. Buckwheat porridge (you can add boiled milk); green tea.
Lunch. Cottage cheese (you can put berries, dried fruits, banana in it); Herb tea.
Dinner. Borscht with meat broth (don’t add too much cabbage at first); compote.
Afternoon snack. Compote or weak tea with cookies.
Dinner. Omelette; green tea.

A diet for nursing mothers allows for a light snack between meals that includes healthy foods. Mom should not feel hungry, so even at night you can drink tea and toast, especially if the baby was born recently and often asks for the breast.

Interesting fact: one of the most effective means of restoring lactation is royal jelly. The drug Apilak Grindeks, which contains 10 mg of natural royal jelly, will provide the body with all the necessary vitamins and macro- and microelements to maintain vitality and comprehensive care for the body. It contains the same valuable substances as breast milk: proteins, fats, carbohydrates, a group of vitamins (A, C, B1, B2 B3, B5 B6, B12, E, K, folic acid), macro- and microelements ( calcium, iron, phosphorus, zinc, magnesium, sodium, potassium).

The drug Apilak Grindeks has clinically proven its effectiveness in the treatment of hypogalactia, gently stimulating milk secretion in women suffering from this problem.

Products at risk

Even older babies, whose mothers eat all their food, experience allergic reactions in the form of rashes, green stools and other manifestations. Most likely, this is a cumulative allergy, which is not detected immediately, but after several days, even months. In this case, it is necessary to determine what caused the reaction.

If a woman’s diet is varied, to calculate the allergen, the so-called risk group products are first excluded, that is, obvious allergens:

1. Cow's milk protein, which is far from human milk in composition and is difficult for newborns to perceive. Fermented milk products are not included in this group.
2. Gluten-containing cereals: rye, wheat, oats and others. Gluten is absent from rice, buckwheat and corn.
3. Chicken protein is foreign to the body even of an adult, not to mention infants. One egg will not do any harm, but you should not abuse chicken meat or eggs.
4. The protein contained in seafood is difficult to digest, so the diet of a nursing mother involves limited consumption of shrimp, crabs and caviar. Fish is necessary in the diet, but you need to choose it with caution and not overuse it.
5. The red pigment in vegetables, fruits and berries is one of the strong allergens; you need to introduce such products into your diet with caution, monitoring the baby’s reaction. However, during the season, it is not forbidden to eat a handful of raspberries or a few strawberries, because they are so rich in vitamins.
6. Citrus and exotic fruits are replaced with those growing locally.
7. Unnatural products, preservatives, flavor enhancers, dyes and other additives. In the modern world, it is difficult to find products completely devoid of these components, but their consumption should be minimized.
8. The components of drinks pass into breast milk very quickly; their choice should be approached responsibly. You should not drink coffee and herbal teas that have a pronounced effect (of any kind). These include hawthorn, wormwood, tansy, spurge and others.

If, after eliminating “forbidden” components from the diet, allergic reactions do not go away, you need to return to a hypoallergenic diet for nursing mothers, reintroducing new products.

During lactation, it is necessary to take any medications, including vitamin complexes, only after consulting a doctor. Many of them pass into breast milk and can cause unwanted reactions in the baby.

Products that cause bloating in the mother change the composition of the blood, and therefore the composition of breast milk. The baby will most likely also suffer from similar manifestations. However, if there are no manifestations in the mother, the products can be consumed without worrying about increased colic.

Video: Dr. Komarovsky about the influence of mother’s diet on the occurrence of colic.

A nursing mother can and should eat sweets. Carbohydrates are consumed in the process of milk production; a deficiency will have a detrimental effect on the quantity, especially if the mother adheres to a hypoallergenic diet. A piece of chocolate, your favorite candy, or a sweet bun will help out. Another thing is that you need to know when to stop and not replace breakfast with a box of chocolates.

A new product in a nursing mother’s diet is necessarily “tested”: a small piece is eaten in the morning and the baby’s reaction is monitored. If there is no discomfort, the portion is doubled daily. No more than one new product per week should be introduced into the diet.

A woman-mother is beautiful in her own right, so you shouldn’t make much effort to get back in shape immediately after giving birth. A nursing mother quickly gets into shape with proper nutrition, because the body spends a lot of strength and energy on producing milk. The kilograms gained during pregnancy will go away if you stick to the chosen system, and to tighten your muscles, it is advisable to perform at least a minimum set of exercises.

During pregnancy, a woman should eat a fairly varied diet, because the health of her unborn baby depends on it. However, to ensure strong immunity and full development of the child after childbirth, breast milk is necessary. So as not to harm the baby, the mother must carefully select foods and follow a strict diet, because many “goodies” can cause severe allergic reactions, bloating and colic in the baby. Therefore, any nursing mother should follow proper nutrition and create a “healthy” sample menu for the first month.

Diet of a nursing mother: basic principles

Breast milk is the baby's first and only food after birth. To provide the baby with basic nutritional nutrients, a nursing mother should not only know, but also follow the basic nutrition principles(strict diet) for this period:

• meals should be frequent and divided, at least five times a day;
• drink plenty of fluids (at least 2.5-3 l);
• the calorie content of food can be quite high (but not more than 3500 kcal/day);
• Be sure to include porridge and fermented milk products in your daily menu;
• The diet should contain only certain vegetables and fruits.

In the first three days, a woman should drink as much as possible. During this period, herbal teas to increase lactation, dried fruit compote (dried apples), still mineral water, and occasionally weak green tea without added sugar are allowed. Sea buckthorn leaves are good for improving lactation. On the 4th day after birth, the amount of fluid taken is reduced to 1000 ml; this drinking regime must be observed for the next three days. And only on the seventh day they return to drinking 2.5-3 liters of liquid.

The diet during the first month of feeding, unfortunately, is quite limited. This diet is necessary for the speedy recovery of the mother and the health of the baby.

Mandatory items on a nursing mother's menu are:

The most strict diet should be in the first three days, since during this period the baby gets used to the new diet. During this time, it is advisable to eat the following foods:

On the fourth day you can enter into the menu:

Gradually add other products, which are introduced little by little, carefully and strictly at the beginning of the day.

Products prohibited for nursing mothers

In the first month, the list of prohibited foods is much larger than what is allowed.

It is mandatory to give up all bad habits (for example, smoking). In addition, a nursing woman should avoid the slightest stress and hypothermia, and taking medications.

Menu for a nursing mother in the first month

What should a nursing mother's menu look like? Below is a sample diet for each day of the week in the first seven days of the baby’s life.

On the first and second days the menu is repeated and looks like this:

Day three:

• breakfast: oatmeal without sugar/butter, cooked in water (200 g), compote or tea (glass), homemade oatmeal cookies (3 pcs.);
• second breakfast: baked apple, low-fat and unsweetened cottage cheese (100 g), herbal tea (1 glass);
• lunch: stewed or steamed vegetables without adding meat or butter, crackers (2 pcs.), apple drink (from dried apples);
• afternoon snack: unsweetened drinking yoghurt without any additives, dry crackers (3 pcs.);
• dinner: buckwheat with water (200 g), biscuits (2 pcs.), still water;
• at night: a glass of low-fat kefir.

Day four:

Day five:

• breakfast: cottage cheese casserole, steamed chicken breast, hard cheese (40 g), green tea with milk, bread;
• second breakfast: baked apple, yogurt;
• lunch: salad of dill, spinach, green bell pepper with the addition of vegetable oil (1 teaspoon), vegetable soup, biscuits, dried fruit drink;
• afternoon snack: low-fat cottage cheese (one package) + a little sour cream;
• dinner: buckwheat porridge + butter, cookies (several pieces), herbal tea;
• at night: compote.

Day six:

Day seven:

• breakfast: cottage cheese with a small amount of sour cream, grain bread with butter (a little), weak tea with a small amount of low-fat milk;
• second breakfast: crackers and kefir;
• lunch: pasta, chicken meat (steamed), salad (sweet green pepper, spinach, lettuce), dressed with vegetable oil, herbal drink, grain bread;
• afternoon snack: baked apple, compote;
• dinner: wheat porridge + butter, still water;
• at night: any fermented milk product.

In the first seven days of lactation It is recommended to reduce the amount of table salt consumed. To increase lactation, you can use herbal infusions (prepared yourself or purchased at a pharmacy). To make such a drink you will need freshly brewed black tea and 20 drops of hawthorn. This infusion should be taken three times a day.

The amount of fluid consumed during lactation is at least 2.5 liters per day. However, it is worth remembering that from the fourth to the sixth day the amount of drink should be reduced to 1 liter.

What to include in your monthly menu

In the second week of breastfeeding, the mother’s diet can be expanded, adding lean sea fish (baked or boiled) to it. In the third week - vegetables, as well as fruits (exceptions: cucumbers, tomatoes, white cabbage), marshmallows, marshmallows (in small quantities).

In the fourth week of the first month, baked potatoes and beets are allowed. Then carefully include eggs in the diet (first the white, then the yolk), but no more than twice a week. In addition, it is allowed to consume lean meats: turkey, veal, rabbit meat and beef. Whole milk should be limited. Its use is allowed only in small quantities with tea. In order to correctly track the baby’s reaction to a particular product, it is necessary to keep a food diary.

Further expansion of the diet of a nursing mother

During the second month of breastfeeding, a nursing woman's diet becomes even more varied. During this period you can enter: raw fruits and vegetables (except sauerkraut and fresh cabbage), nuts (except pistachios and peanuts), low-fat borscht based on tomato juice, cherry, apple jams, yeast-free bread (with bran), kiwi, pears, bananas, plums, apples (yellow) ).

From the third to the fifth month, you can add onions, millet and pearl barley, juices (apple, carrot), honey to your mother’s daily menu.

In the sixth to eighth month of feeding and up to a year, the following are gradually added: black tea, garlic, a small amount of sugar, dairy products, seafood, boiled potatoes, juices, beans, a little chocolate, lentils, white bread, peas.

After a year the woman can return to normal diet, however, it is better to avoid alcohol, foods with dyes and preservatives, as well as carbonated drinks before stopping breastfeeding.

In order to form strong immunity in the baby, as well as to promote proper development, a nursing woman must adhere to the basic rules of nutrition while breastfeeding. This is most important throughout the first month after birth. In addition, following a diet will help improve the health of not only the baby, but also the mother.

Diet of a nursing mother by month (table)

A woman who takes a responsible approach to bearing a child gets used to a healthy diet and lifestyle during pregnancy. Even if she did not focus her attention on these processes before, now they are becoming extremely important. However, a woman’s diet during pregnancy and her diet during breastfeeding are two big differences. Her diet is especially different in the first months of feeding.It is important to adhere to a certain diet and maintain a drinking regime in order to stimulate lactation, supply the body of the newborn, and then the baby, with nutrients and vitamins, and protect him from allergies. You need to eat right from the very first day after giving birth.

Diet for the first postpartum week

In the first three days after birth, it is recommended not to overdo it with food, focusing on drinking. The body needs to replenish the loss of fluid after labor and stock up on it to produce milk. Pure non-carbonated mineral water is very good as a moisture supplier. You can drink weak sweet tea, dried fruit compote and liquid fermented milk products. Breakfast for a nursing mother can easily replace a glass of drinking fermented milk product.

• On days 4-7, porridge is introduced into a woman’s diet. The emphasis should be on buckwheat and oatmeal; you can also eat millet and wheat. They are prepared in water without salt or with a minimum amount of it.
• You should not eat potatoes in the first days because of the abundance of starch in them, and in the first month you should not eat cabbage (this applies to the white cabbage variety). Cabbage causes excessive gas formation in a newborn and, as a result, pain along the intestines.
• You can eat boiled or steamed vegetables in small quantities; you are allowed to eat 1 chicken egg every three days.
• It is useful to include liquid soups with vegetable broths in your diet.

It is very useful if a nursing mother drinks a glass of fermented milk drink product for the first breakfast. And for lunch, a woman can eat cottage cheese or porridge with boiled vegetables. It would be nice to end the day with a glass of kefir for dinner.

Diet for the second week

Each new product must be introduced separately, that is, 1 product – 1 day, and carefully monitor the reaction of the newborn’s body (for rashes, stool problems, gas formation).

• By the end of the first to the beginning of the second week after birth, you can include boiled fish in your diet.
• After a week, you can try rabbit meat or lean veal, as well as white chicken meat.
• Do not forget that three liters of fluid per day is now the norm for a nursing woman.
• You can include bread in your diet in small quantities, preferably bran and dried.
• For dessert, you can treat yourself to a baked apple or homemade marmalade.
• You need to eat cottage cheese. The fermented milk drink remains unchanged for breakfast and dinner.

Diet for the first month

By the end of the first month after giving birth, you can try introducing fresh cucumber, fresh leafy vegetables, and herbs into your diet. You can try a fresh apple; some experts are not against green pears and plums if the time corresponds to the ripening of these fruits (we recommend reading:). Don't forget about yogurt for breakfast and kefir for dinner.

Diet for the second month

By the end of the second month, you can slowly add beetroot, cabbage soup, freshly squeezed juices and fruit drinks, and fresh vegetables to your diet. Everyone also introduces one product per day. You should still eat cottage cheese and drink fermented milk products for breakfast and dinner (or before bed). Some mothers “suffer from the desire” to walk to the refrigerator at night. To avoid this, you can keep a glass of kefir and drink it before feeding your baby at night.

Until the end of feeding, you should under no circumstances include alcohol, carbonated and tonic drinks, or foods containing flavor enhancers, dyes, or preservatives in your diet. There is no need to eat fast foods of all kinds, chips and crackers with various flavors and flavoring additives, smoked meats, and spicy spices.

Such food substitutes are harmful to the human body at any time, both during the period of growth and development, and during the period of maturity. But they are especially harmful to the baby’s fragile body.

Weekly menu for mom

When the child is very small, the mother has a lot of worries, there is no time to think through a menu for herself, and sometimes even cook food. The age of 0-3 months is a period of adaptation to new conditions not only for the newborn, but also for his mother. To help herself and not have to think about how to boost her body for breakfast or pamper her for dinner, a woman can familiarize herself with the menu options for the week.

An approximate weekly menu for a nursing mother is provided as a guide only. Mothers themselves are unlikely to create their own menu for the long term. But in order to know which products you need to focus on when making purchases and how best to distribute them, you can use the table:

We prepare delicious dishes

It seems that breastfeeding women have nothing to eat, and what they can eat is tasteless. But it is not so. You can prepare even the minimum amount of permitted products in different ways:

• boil;
• stew;
• bake in the oven;
• in a steamer;
• in a slow cooker;
• in a frying pan over very low heat without oil (for example, this is how you can make cheesecakes without eggs).

It is very convenient and comfortable to prepare dishes in a slow cooker. The dishes turn out rich and tasty, and the documentation that comes with it is replete with different recipes for dishes that can be prepared. This device allows you to cook soups, borscht, make casseroles, omelettes, stewed vegetables and much more.

To maintain the baby’s health, a nursing mother has to be very attentive not only to the state of his body, but also to her own. We are what we eat. You may not agree with this statement. But while breastfeeding continues, you need to accept it as truth and choose food products very carefully (we recommend reading:).

You should not eat chips and crackers for dinner while sitting in front of the TV screen. Even if the baby has fallen asleep and allows you to do it, and you are used to spending your evenings this way. Many women, while maintaining their figure, deny themselves a full breakfast and dinner. This should not be done during feeding. A full breakfast is a boost of energy for the whole day for you and your child.

Do you want to return to your pre-pregnancy size quickly and without giving up breastfeeding? For you, little tricks from Dr. Komarovsky and Elena Malysheva, as well as an easy way to speed up weight loss!

Weight gain during pregnancy is determined by the sex hormones estrogen. They smoothly change a woman’s body, “depositing” fat on the waist, hips, buttocks and back. Soon after a natural birth, about 5 kg of excess weight is lost, and a couple more over the next 2 weeks.

According to statistics, 10% of young mothers return to their usual shape within a month after giving birth. The remaining 90% are forced to use diets.

There is no need to finish your baby’s purees and porridge. As practice shows, excessive greed causes even more weight gain. It is also not recommended to try the dishes being prepared.

Taking vitamins

Vitamin complexes help enrich a woman’s body with nutrients. The pharmaceutical industry produces a wide range of vitamin and mineral complexes specially designed for the lactation period. Most Popular:

1. Vitrum Prenatal Forte (12 vitamins, 9 micro- and macroelements). The drug is approved from the first day of feeding. Take one capsule per day.
2. Elevit Pronatal (12 vitamins, 3 macroelements and 3 microelements). Take one tablet after breakfast.
3. Pregnavit (vitamins A, B, PP, C, D3, calcium, iron). Take several times a day.
4. Alphabet Mom's health (13 vitamins, 11 macro- and microelements, taurine). Take one tablet three times a day.
5. Complements Mama (all necessary nutrients). Take one tablet per day during the first months of feeding.

A young mother can eat in a special way until the desired result is obtained. With natural weight loss, it takes about 8 months. A special diet regimen for a nursing mother speeds up this process.

Authorized Products

They should be present in the diet of a breastfeeding woman no matter what, as they help balance the diet, get the required vitamins and lose weight faster.

Preference should be given to fat-free varieties: chicken, rabbit, turkey, veal, beef.

Eggs and dairy products

Saturate the body with protein and vitamins. Milk contains calcium, which is necessary for a child’s growing body: it forms the skeletal system, strengthens the immune system, and prevents constipation. A complete lack of calcium is dangerous for a child and a woman.

Vegetables and fruits

They help saturate a woman’s body with fiber, which is important for normal digestion and quick satiety. Along with it comes microelements that are of great importance during this period.

Only pea porridge should be avoided, while corn, buckwheat, wheat and rice are very healthy. Dishes based on them should be present in the diet at least several times a week.

Prohibited Products

This list includes everything that can harm the child's health. The following are subject to exclusion from the diet of a nursing mother:

• fatty, smoked and salty dishes;
• fruits from the tropics, including pineapple;
• strong allergens (chocolate, shrimp, strawberries);
• products that cause fermentation (sugar, confectionery, grapes);
• marinades, canned food and pickles;
• spices that negatively affect the taste of breast milk;

Number of calories for weight loss

Each person has his own daily calorie intake, but there is a standard - 2000. For the purpose of losing weight, the figure is reduced to 1200-1600 kcal/day. You cannot go lower, otherwise your metabolism will slow down by 45%.

The calorie content of a woman's diet during the lactation period should not be less than 1500 kcal/day. Ideally – 1800 kcal. About a third should be fat. For example, maintaining a norm of 1500 kcal, you need to get about 40 g of fat. As complementary foods are introduced into the child’s diet, you need to tighten the diet, gradually (!) reducing the fat content to 30 g.

Forced power systems during hot water

Sometimes a nursing woman cannot afford a nutritional system for weight loss that requires compliance with minimum requirements due to health problems in the baby. In these cases, she has to adhere to a special diet. Its scope is important to consider when choosing a weight loss method.

Hypoallergenic

The nutrition system is strict, but effective: in a couple of months you can lose about 10 kg on it. You can prepare dishes only from products approved for consumption. Indications for a hypoallergenic food system are as follows:

• various allergic manifestations in a child (from mild diathesis to atopic dermatitis);
• diseases of the digestive tract in a baby (congenital anomalies, hereditary pathologies, etc.);
• allergic burden of the child’s heredity (in the case of the presence of allergy sufferers in the family).

A woman’s diet should be free not only from the general list of prohibited foods, but also from a number of others:

• honey;
• fish caviar;
• raspberries;
• citrus fruits;
• nuts and seeds;
• cocoa;
• mushrooms;
• semolina porridge.

The following are subject to restrictions: beef, chicken, meat broths, wheat and products made from wheat flour, orange and red vegetables, berries and fruits.

The daily menu might look something like this:

• Breakfast: green tea, cottage cheese casserole without sugar.
• Snack: green tea, a piece of low-fat cheese.
• Lunch: salad with peas, low-fat soup with meatballs and cauliflower.
• Afternoon snack: kefir without sugar.
• Dinner: baked or boiled potatoes, unsweetened kefir.

Dairy-free

Dairy-free is any regimen that includes an approved list of foods and excludes dairy. It is useful if a child is intolerant to cow's milk. It is temporary, usually up to 4 months of the baby’s life. Afterwards, a nursing mother can introduce dairy products into her diet.

Indicative menu for the day

• Breakfast: oatmeal porridge with dried fruits, cranberry jelly.
• Snack: green tea, boiled egg.
• Lunch: light soup, boiled chicken, mashed potatoes, dried fruit compote.
• Afternoon snack: dried green tea, a couple of walnuts.
• Dinner: buckwheat porridge with steamed meatballs, dried fruit compote.

It is necessary to distinguish between dairy-free and lactose-free diets. The latter is recommended for mothers whose babies suffer from lactase deficiency. Lactase is an enzyme necessary for the digestion of milk sugar. Limiting dairy products in this case will be justified only if you have a food allergy.

Gluten-free diet for nursing mothers

Gained popularity all over the world. It is considered a safe way to lose weight. Does not cause harm caused by gluten. The latter refers to protein that, due to individual characteristics, is not absorbed by the body. Many experts call gluten nothing more than a “gateway” to a toxic load: by enveloping the intestines, it reduces the ability to move food, which, when delayed, begins to ferment. Subsequently, increased gas formation is observed.

The advantages of a gluten-free food system are obvious:

1. The diet remains balanced and varied, despite exceptions.
2. Eating according to the rules helps the body get rid of toxins accumulated over the years.
3. Fasting is excluded.
4. The result is visible even with minimal effort.

Gluten can be hidden in confectionery, pasta and bakery products, ice cream, convenience foods, store-bought spices, canned meat and fish, sausages, and imitators of natural products. Wheat, oats, barley and rye are completely excluded from the diet.

• boiled, stewed or steamed low-fat meat;
• soups with weak meat broth;
• milk and dairy-free porridges made with millet, rice and buckwheat;
• boiled chicken eggs;
• dairy and fermented milk products;
• root vegetables, berries and fruits;
• vegetable and butter;
• bread and pasta substitutes;
• berry drinks, fruit jelly, loose leaf tea.

Approximate daily menu

• Breakfast: rice milk porridge, fresh berries, loose leaf tea.
• Snack: dried fruit compote, cornbread.
• Lunch: soup in weak meat broth with rice, buckwheat pancakes, berry juice, baked fish, vegetable salad.
• Afternoon snack: fruit, still mineral water.
• Dinner: buckwheat porridge, stewed vegetables, kefir, a spoonful of honey.

In a week on a gluten-free diet you can lose from 2 to 4 kg.

Protein

In honor of its creator, it is also called the Dukan diet. The essence of the technique is limited consumption of carbohydrates and the predominance of proteins in the diet. The latter are very satiating, so people who adhere to this food system are not overcome by painful attacks of hunger. Breakdowns and overeating are also kept to a minimum. Proteins spend about a third of their calorie content to burn themselves. The diet also has other advantages:

1. Eating only natural food.
2. Gentle effect on the body.
3. No need to count calories.
4. No restrictions on portion sizes.
5. There is no need to eat food at a strictly designated time.
6. Rule out depression.
7. Fast and lasting results.

An effective diet requires adherence to the following principles:

• regardless of weather conditions, take walks for half an hour (necessary to improve metabolism);
• drink at least 2 liters of still water per day;
• consume oat bran in the amount of three spoons every day (this helps prevent constipation).

1. Attack (squirrels only).
2. Cruise (proteins and vegetables).
3. Consolidation (other products are added).
4. Stabilization (saving the result in the future).

Pierre Dukan encourages mothers to skip the first two stages, starting with Consolidation (lasts 35 days). The weight loss effect will not be so immediate, but nothing will harm the baby’s health.

Products

There are quite a few products allowed at the “Fixing” stage:

• dairy products with fat content up to 2% (processed cheese, soft cottage cheese, curdled milk, milk, yogurt);
• meat (veal, chicken, turkey, beef, lean ham, fat-free jerky);
• kidneys and liver;
• Fish and seafood;
• eggs;
• pasta (from durum wheat);
• berries and fruits (with the exception of grapes, figs, bananas and cherries);
• bulgur, couscous, peas, rice, lentils, polenta;
• vegetables and herbs (potatoes are consumed in moderation);
• whole grain bread;
• healthy tea.

Fatty and spicy foods are completely excluded. The ban is imposed on canned food, sweets and smoked foods.

Diet features

Pierre Dukan allows mothers who are breastfeeding to deviate slightly from the usual rules of the nutrition system:

• you can eat several servings of fruit (not 200 g, but 400);
• you can have a protein day less often or abandon it completely (Dukan recommends that his patients eat only proteins every Thursday);
• holiday food can be eaten a couple of times a week;
• at the end of the last day of the diet, you can switch to your usual diet, gradually replacing the light menu with the usual one;
• you can start the morning with porridge cooked in water;
• six weeks after the end of the diet, flour and rice can be introduced into the diet.

Menu

For the first seven days, a nursing mother is advised to consume cheeses, yogurt and eggs. The products are included in salads and various dishes, and consumed separately. The number of fruits is limited to three apples. If you feel great after a week, the woman can continue to eat in the same way, adding pasta and cereals.

The third week of a nursing mother’s diet involves the introduction of foods into the diet that work to increase its diversity: fish, chicken, beef. At the same time, cheeses and yogurt are slightly limited. The fourth and fifth weeks follow the same plan.

A possible daily menu looks like this:

• Breakfast: ham, omelette, bread, tea.
• Snack: fruit.
• Lunch: fish soup, lean baked meat, salad.
• Afternoon snack: cottage cheese casserole with berries, tea.
• Dinner: stew, turkey fillet, pasta.

A nursing mother can eat according to the Dukan system without restrictions on duration, that is, until the desired weight is reached.

Fashionable diets after childbirth

The media often talk about weight loss methods used by celebrities. Naturally, they arouse interest among ordinary women, including nursing mothers. The question arises: are “star” nutrition systems capable of causing harm during lactation?

Rational

The diet is based on oatmeal porridge with water, poultry, fish, vegetables and fruits. Drinks allowed are tea without sugar, grapefruit and carrot juices. Hot and spicy foods are strictly prohibited, as is eating after 6 pm. It is not recommended to consume carbohydrates and proteins at the same time, but vegetables can be eaten with anything. Apples are allowed between main meals.

The daily menu might look like this:

• In the morning - boiled egg, low-fat yogurt, bacon.
• In the afternoon – stewed vegetables, baked chicken.
• In the evening - vegetable salad, jacket potatoes.

According to experts, the diet can be used without fear during breastfeeding. Thanks to separate power elements, the deposition of toxins is reduced. The diet itself is balanced, as it contains proteins, fats and carbohydrates in a harmonious ratio. Juices saturate the body of a nursing mother with vitamins and microelements; malic acid helps normalize metabolic processes.

Grapefruit

This involves eating half a grapefruit before each meal. In this case, you can leave the usual menu, but the energy value of food eaten at a time should not exceed 800 kcal (this is how much a fruit can burn).

Experts say that grapefruit is a really good ally in the fight against excess weight. It ensures rapid passage of food through the intestines, which results in less absorption of food elements into its walls. However, when breastfeeding, the “trick” is not suitable, since the fruit is classified as a strong allergen. A woman can resort to such a diet only after finishing breastfeeding.

Vegetarian

The nutritional system allows you to eat whole grains, fruits, and vegetables. An important condition is sufficient drinking regime. The ban is imposed on meat and dairy, alcohol. The diet is quick, as you can follow it for about two weeks. The daily menu could be like this:

• In the morning – juice from apples, celery and carrots, sunflower seeds and pumpkin.
• Lunch – raw vegetables and fruits, warm water with a few drops of lemon juice.
• Evening – salad with seeds and nuts.

You are allowed to snack on raw carrots.

Experts consider this method of losing weight to be a raw food diet, since the products are used only in their unprocessed, raw form. Despite the tangible effect (in 15 days you can actually lose a sufficient amount of extra pounds) and a balanced diet, the nutritional system has a number of contraindications. A nursing mother can use the diet menu as a fasting day, but consume vegetables boiled or steamed. Nuts and seeds are high in calories, so the energy value of the daily diet will be at least 1200 kcal.

Menu for every day

If after childbirth there is no critical amount of extra pounds and no strict restrictions due to problems with the child’s health, a nursing mother can eat nutritious foods, while reducing the size of her usual portions. Weight loss will occur smoothly but surely.

Menu for the week. Option 1

Monday

• Breakfast: milk soup with oatmeal; banana or apple.
• Lunch: liver casserole with rice; bun; 20 g hard cheese.
• Dinner: boiled chicken liver (100 g); vegetable salad.

• Breakfast: boiled egg; whole grain toast; apple tea.
• Lunch: banana; boiled beans (100 g); 2 toasts.
• Dinner: boiled chicken leg without fat; jacket potatoes (120 g); stewed carrots (50 g); baked apple.

• Breakfast: banana; oatmeal; yogurt.
• Lunch: a slice of ham; 2 whole grain toasts; a glass of yogurt.
• Dinner: beet salad; hard cheese (25 g); 2 loaves of bread.

• Breakfast: canned tomatoes (100 g); hard cheese (20 g).
• Lunch: 2 rye bread; boiled beans (100 g); banana.
• Dinner: low-fat steamed fish (100 g).

• Breakfast: hard cheese (25 g); baked apple.
• Lunch: vegetable salad; peach or pear.
• Dinner: chicken breast; stewed carrots; 2 toasts.

• Breakfast: two-egg omelette; banana.
• Lunch: vegetable salad; 1 toast; Any 3 fruits.
• Dinner: baked chicken leg without fat; orange.

Sunday

• Breakfast: a glass of juice.
• Lunch: some vegetables; a piece of ham; 2 toasts; yogurt.
• Dinner: cauliflower with grated cheese (200 g); banana.

Menu for the week. Option 2

Monday

• Breakfast: tomatoes in their own juice; toast; hard cheese.
• Lunch: pureed vegetable soup; boiled potatoes in their skins; fish baked in parchment; vegetable salad; tea.
• Afternoon snack: peach or pears.
• Dinner: baked cauliflower; vegetable salad with lemon juice; banana.

• Breakfast: fruit salad; oatmeal with milk.
• Lunch: chicken broth with carrots; cauliflower baked under a cheese cap; a piece of ham; tomato salad.
• Afternoon snack: low-fat yogurt; banana.
• Dinner: boiled potatoes in their skins; stewed fish with carrots and onions; kefir.

• Breakfast: toast with fried egg; grape; yogurt.
• Lunch: rice soup; Boiled beef; vegetable stew; salad with greens.
• Afternoon snack: apples.
• Dinner: spaghetti; carrot salad with raisins; a piece of salted fish.

• Breakfast: feta cheese; green olives.
• Lunch: potato soup; boiled rice; stewed fish; carrot-apple salad.
• Afternoon snack: orange.
• Dinner: milk buckwheat porridge; vegetable salad with peas; kefir.

• Breakfast: stewed cabbage; tomato; paste.
• Lunch: lentil soup; chicken breast without fat; boiled potatoes; boiled cauliflower salad.
• Afternoon snack: kefir; biscuits.
• Dinner: boiled rice; fresh vegetables; muesli with yogurt.

• Breakfast: pasta; vegetable stew; milk; biscuits.
• Lunch: fish soup; boiled rice; a piece of ham; vegetable salad.
• Afternoon snack: pears.
• Dinner: cottage cheese with raisins; berry jelly.

Sunday

• Breakfast: boiled rice; boiled chicken without fat; toast and jam; unsweetened coffee.
• Lunch: soup with meatballs; vegetable stew; boiled fish; vegetable salad.
• Afternoon snack: yogurt; cake.
• Dinner: millet milk porridge; a pineapple.

Hypoallergenic menu for the week

Monday

• Breakfast: oatmeal on water with an apple and a piece of butter.
• Lunch: soup with weak broth, boiled beef.
• Dinner: boiled rice, steam cutlet, pear, low-fat kefir.

• Breakfast: yogurt without additives or flavorings, a slice of whole grain bread, a piece of butter.
• Lunch: vegetable soup, boiled turkey fillet.
• Dinner: squash and potato puree, beef goulash.

• Breakfast: banana, cottage cheese casserole.
• Lunch: broth with vegetables and a piece of beef, toast.
• Dinner: vegetable stew, steam cutlet, baked apple.

• Breakfast: apple and banana, natural yogurt, toast with butter.
• Lunch: broth with a piece of turkey fillet, boiled rice, steamed cutlet.
• Dinner: buckwheat porridge on water, beef goulash.

• Breakfast: cottage cheese with sour cream, fruit and prunes.
• Lunch: vegetable soup, a piece of boiled beef, low-fat kefir, apple.
• Dinner: corn porridge with water, salad with cauliflower and herbs.

• Breakfast: boiled quail egg, low-fat fermented baked milk, toast with butter.
• Lunch: soup with a piece of turkey fillet, stew with vegetables, banana.
• Dinner: boiled potatoes, steamed cutlet.

Sunday

• Breakfast: rice porridge with milk, pear.
• Lunch: boiled meat, vegetable broth.
• Dinner: casserole with meat and cauliflower, yogurt without flavorings or additives.

To achieve results, you need to adhere to any nutrition system for a month, alternating the proposed breakfasts, lunches and dinners in random order. You need to drink at least two liters of water a day, and don’t forget about being active. In a month of such a diet, it is quite possible to lose up to 10 kg. You need to exit the diet smoothly, gradually increasing the volume of portions and introducing new foods.

Dietary recipes

Nutrition for weight loss while breastfeeding can be not only healthy, but also tasty. The recipes are simple, so they can be mastered by women who are far from cooking.

Milk soup with oat flakes

Ingredients:

• 1 liter of milk;
• 4 tbsp. spoons of cereal;
• 10 g sugar;
• butter on the tip of a knife;
• a pinch of salt.

Preparation

Pour oatmeal into boiling milk. Add sugar and salt to taste. Cook for at least twenty minutes. Add oil before use. If desired, you can decorate the soup with berries and permitted fruits.

Fish baked in parchment

Ingredients:

• low-fat fish;
• 1 onion;
• 1 tbsp. spoon of butter;
• 2 tbsp. spoons of vegetable oil;
• salt.

Preparation

Clean the fish, cut into portions, place in an enamel bowl and sprinkle with salt. Cut the onion into half rings and add to the fish. Sprinkle everything with vegetable oil. Keep in the refrigerator for 1 hour. Grease parchment paper with vegetable oil and place fish and onions on it. Wrap and place in the oven. Cook until the parchment is browned.

Rice and liver casserole

Ingredients:

• half a glass of rice;
• half a glass of water;
• a glass of milk;
• chicken liver (400 g);
• small onion;
• 2 eggs;
• a little salt;
• 1 tbsp. spoon of vegetable oil.

Preparation

Cook rice porridge in milk and water. Pass the liver and onion through a meat grinder. Mix with rice, add eggs, salt. Grease the baking dish with vegetable oil. Transfer the rice-liver mass into the mold. Bake at 175 degrees for about 1 hour.

The dish can be served with a vegetable salad.

Apple tea

Ingredients:

• a glass of dried apple peel;
• a little lemon;
• 1 liter of water.

Preparation

Pour boiling water over the apple peel, close the container with a lid, and leave in a warm place for at least 15 minutes. Strain and add lemon.

Berry jelly

Ingredients:

• a glass of berries;
• 2.5 glasses of water;
• 25 g granulated sugar;
• 50 g potato starch.

Preparation

Sort the berries, rinse, and grind through a sieve. Pour hot water into the pan, add sugar, stir. Boil the syrup, add starch, and let it simmer. Add berry puree to hot jelly and stir.

What does Komarovsky think?

The advice of the people's doctor delights many mothers. Thanks to his practical and at the same time simple tricks, you can lose weight without harming your own body or the health of your baby. Evgeniy Olegovich developed a nutrition plan for breastfeeding women. According to him, he must be free from:

• preservatives;
• dyes;
• allergenic and fatty foods;
• chocolate and sugar;
• fast food.

Komarovsky does not impose strict prohibitions on the diet of a nursing mother, but recommends giving preference to:

• cereals;
• lean meat;
• fruits (non-allergenic);
• vegetables;
• dairy products;
• fats of vegetable origin.

As for drinks, the doctor allows:

• green tea;
• dried fruits compote;
• fermented milk and milk drinks with a fat content of no more than 2.5%.

Malysheva’s diets have gained credibility among those seeking weight loss. A nutritional system has not yet been developed for nursing mothers, but Elena offers practical advice for normalizing digestion and smoothly getting rid of extra pounds. Some of them can be used during lactation.

Not to starve

Suspecting that it is in danger of starvation, the body begins to make reserves even from meager food intake. You need to eat often, in small portions.

The main ally of those losing weight is accurate “accounting.” At the same time, the menu should be varied.

Chew food thoroughly

Processing food with saliva and grinding it with teeth helps to enjoy the taste of food, avoid overeating and ease the work of the stomach in the future. Prepared food passes through the digestive tract more easily and is absorbed much faster.

Make water your ally

Water perfectly fills the stomach and fights hunger, having zero calories, it helps improve metabolism, removes toxins and normalizes intestinal function. Malysheva strongly recommends drinking at least 10 glasses of still water per day. It is especially important to drink 1 glass in the morning, on an empty stomach.

Do physical education

Moderate physical activity does not overload the cardiovascular system, increases alertness and helps in the fight against excess weight. Nursing mothers cannot do without them. The main thing is to choose the appropriate option.

How to make your diet more effective

An effective way to regain your previous shape after childbirth is moderate physical activity. When combined with a nutritional system for weight loss, they demonstrate excellent results, having a beneficial effect on metabolism and mood. At the same time, any exercise interferes with the successful healing of the uterus, so it is recommended to start exercising only six weeks after the birth of the child. Early activity can harm lactation!

Do not underestimate the “physical education” that comes into a woman’s life with the birth of a baby. Caring for a newborn is already exercise that can burn calories.

Mind-Body practices such as meditation, yoga and Pilates are also permitted. With their help you can transform your body at any stage of life. They have no contraindications, minimize stress, and can be easily performed at home.

The choice of load six weeks after birth must be approached rationally. The best type of physical activity during pregnancy and lactation is a swimming pool. If a nursing mother decides to go to the gym, it is important to remember to exercise without weights. Aerobic exercise is best avoided, as it promotes loss of large amounts of fluid and poses a danger to the breasts.