What diet to choose during breastfeeding?

Feeding during breastfeeding

All the time, for thousands of years in mammals, the natural food of the baby is his mother's milk.

In today's society, where we have somewhat lost the sense of the community, breastfeeding at times is a challenge for families and mothers.

Information

Once the decision of breastfeeding is made, there are still many questions, sometimes seeing some difficulties that relate to the change of life brought by the daily with a baby.

Fortunately, it is possible to find information during pregnancy so that parents and relatives can have parents

information and benevolent reflexes to accompany the baby's first moments of life and why not turn to maternation.

I strongly advise future parents to learn about breastfeeding during pregnancy:

– speaking with benevolent parents having chosen breastfeeding, having experience

– reading books on the subject (the art of breastfeeding)

– participating in parent meetings on breastfeeding: the leche league association offers on-site and online meetings so that parents, especially mothers, can exchange, share on various and varied issues about breastfeeding and breastfeeding through breastfeeding

– visit the site www.lll.org, which is a rich source of information accessible free

– and finally, trust nature and remember that all mammals breastfeed their little ones. connect to oneself and listen to intuition

What diet to choose during breastfeeding?

Then, the question of feeding the lactating woman often arises:

– Is that what I can eat?

– Is my baby able to have bloating if I eat flower cabbage?

- Can I eat food like garlic, chili, parsley and many more?

– then eat add juices, sprouted seeds, algae and a lot of raw to my diet?

During breastfeeding, as well as during pregnancy, it will be useful for the mother to have a diet rich in nutrients and nutrients

vitamins to meet their own needs and those of their child.

Overall, it is not at all necessary to "eat for two" during pregnancy as during breastfeeding. a moderate increase in food ration is quite sufficient: eating twice as much but not twice as much!

The diet that is good for pregnant and breastfeeding woman is the same for everyone and will be adapted according to the temperament, physical activity and tolerances of each individual.

I accompany, among other things, nursing women and families in naturopathy consultations to find the right food for them.

A good diet means a varied and well balanced diet, consisting of foods served in a state as close as possible to their natural state.

Which is true whether breastfeeding or not, and covers a very wide range of food choices.

It will be first of all useful to look for quality rather than quantity!

Of course, a diet rich in vitality and raw food will be very beneficial for both the mother and the baby and even for the rest of the family.

It was found that the period of pregnancy and breastfeeding is often an opportunity for women and families to make food changes.

Some moms can see that some foods seem to cause unwanted reactions in the baby (allergies, colics, etc.) or there is simply an awareness that the diet of the family would gain to be improved, for the good of all its members.

Indeed, there is more question because we are aware that what we eat will have an influence on the quality of the milk that we give to your child and later, in food diversification, we often wish to offer healthy and quality food to our small gastronomes in search of tasteful discoveries.

It should be noted that even if her mother’s milk, even badly fed, remains in all cases the best food for the baby, recent studies suggest that the mother’s diet may not be without consequences for the child’s health.

During pregnancy and once the baby arrives, you can be provided with advice of any kind, including dietary advice. Everyone goes from his own experience and it is important to keep in mind that there is not one absolute truth.

Trust, read, question, keep your mind critical.

We can tell you that you will need to eat some food to stimulate your lactation, or that you will have to avoid any other food. the only truth will come from your experience and your feeling.

Promote natural diet

A healthy and natural diet will bring many benefits to the whole family, including to the child who will soon share family meals. Everyone will benefit.

A woman who is not strict on her diet can still succeed in breastfeeding. However, it is important to keep in mind that good nutrition also helps the mother to stay healthy.

The word "natural" may have many meanings. hold the idea that a natural diet is above all the

less transformed.

There is not really any food to "banner", but show good sense.

Alcohol, tobacco, drugs: it is advisable to avoid the use of these products during the breastfeeding period.

Even if it is better to breastfeed when you smoke, it will always be better to quit smoking.

Alcohol and the vast majority of narcotics can pass through breast milk, so it will be good for the baby's (and mom) health to avoid their consumption.

Freshness: fresh foods taste better, contain more vitamins and have less risk of being oxidized or damaged by storage, transport, handling.

The shorter the time between the harvest and the consumption of a fruit/light, between production and its use, the more healthy the food remains.

Absence of additive: Additives should be limited. the use of preservatives extends the storage time of a food, sometimes by simply masking the natural processes of deterioration. the preservative itself is usually not beneficial to our health, and the food product that contains it is always of less nutritional quality than the same fresh product. Do you think that a "fresh" food that keeps several weeks can really be natural and full of vitality? The tomatoes in the garden do not keep for a long time, yet some of the tomatoes in the supermarket seem to never mold! It is however the sign that the food is alive (it is born, it ages, it dies).

Perfumes and dyes improve the smell and appearance of industrial preparations. some colorants are of vegetable origin and usually do not pose too many problems. artificial dyes can cause hypersensitivity and other similar problems. other types of additives are used to increase texture: marrow, crisp or flavours. it is difficult to measure the real impact on the health of these additives. by preventive measure, it seems useful to avoid them.

Dehydration and freezing offer the best ways to conserve fresh foods by keeping the maximum of vitamins and minerals.

Enjoy the full season to make your dried fruit reserves, and other preparations of all kinds based on seasonal fruit and vegetables (biscrus, wraps, leathers and other inventive living recipes).

Whole food: whole food has undergone a minimum of processing. they keep most of the nutrients present in the starting food, it is notrefined.

Today it is common to consume bread and pasta made with white flour, obtained by eliminating the germ and sound of wheat, white rice rid of sound, sugar and refined white salt, refined oils by thermal and chemical processes. many fatty acids contained in refined oils and margarines are present in an unusable form by our body. white sugar and flour provide calories, but most other nutrients are lost.

All these processed, over-cooked, preserved and modified foods offer very very few interesting nutritional aspects for health.

Note that it is also important, for the health of our digestive system, to consume dietary fibre, present in fruits and vegetables, usually removed during refinement.

Endocrine disruptors: it will also be useful to pay particular attention to the various endocrine disruptors that could be found in breast milk or be in direct contact with baby: in your diet, with pesticides, dyes as well as in food containers, cooking utensils, food packaging...and also in your environment through paints and other volatile chemicals, glues,

Not or little pollutants

Reasoned and organic farming is intended to eliminate or limit pesticides, insecticides and chemical fertilizers, so they are more natural.

Such as pesticides and other chemicals are concentrated in the fat of animals that eat these foods, their diet is also important.

For animal and plant products, organic farming certification contributes to the guarantee that pollutants are reduced to the maximum. reducing the consumption of animal fat and red meat makes it possible to further reduce the consumption of such substances.

Apart from that, no real food to banish.

If you've consumed garlic, cabbage, chili during your pregnancy, continue!

Your child used to these flavours during pregnancy!

Food advice for breastfeeding mom

The mom can eat

– many fresh, ripe and tasty fruits: in the croque, in salad, in fruit purée / smoothie ( Apples, pears, khaki, peaches, apricots, cherries, plums, figs, coconut, bananas, papayas, passion fruit, pineapples, mangoes, kiwi, grapefruits, oranges, strawberries, raspberries

– dried fruits: consumed alone or integrated in preparations (darts, apricots, dried grapes, apples, pears, bananas, mangoes, dried pineapples. )

– seeds and oilseeds, ideally dipped one night to activate them (almonds, nuts, hazelnuts, cashew nuts, sunflower, sesame).

– vegetables in the form of fresh juice, in simple or composed salad, possibly slightly steamed

– seeds germinated in quantity

– many live foods are rich in calcium: leafy green vegetables (pink, blettes, kale cabbage) almonds, nuts, dried figs, sesame seeds, many algae and many germs.

Test, vary, invent, be creative and have fun with this wide range of fresh, living, healthy ingredients!

Zoom on seeds and breastfeeding

Germinated seeds represent a true concentration of vitamins and minerals and thus constitute an ideal food for breastfeeding mothers.

- fenugrec and fennouil are germ seeds recognized for their action on lactation.

It stimulates milk production and can therefore be recommended during breastfeeding.

- Fenugrec brings a spicy touch and slightly scents perspiration.

- the fennel will also have beneficial effects on the digestive system.

Recommended drinks

It is recommended to avoid exciting drinks (these, coffee, alcohol) and favor water and herbal teas.

Water needs will be increased for the production of breast milk.

Indeed, it is very common that during the summers, the mother feels a very great thirst.

It is important to always have water at your fingertips: ideally a weakly mineralized, chlorine-free water, pesticide residues and medicines.

For the herbals, there is a wide palette and they can be adapted according to the individual needs of the mother (tisane to promote digestion, sleep, circulation.) : ask advice to a naturopath or a wise woman trained in herboristry.

Generally speaking, if you have no particular problem, you can consume mint, lemon verveine, a little rosemary, thyme, lime, hibiscus, fennel for example.

Depending on the phase of your pregnancy, some plants may be useful to accompany you and prepare for delivery for example.

Snacks and clothes

Just like during pregnancy, it is common that the breastfeeding mother feels little clothes or the need to snack regularly. fresh fruit, dried fruit and oily seeds are an ideal snack for mom's little hunger and gradually for the growing child's little hunger.

To avoid "scracking" on unspoiled industrial and gust foods such as biscuits, candy, pastries, always have healthy snacks and available in your bag!

This advice is valid for the mother but of course also for the growing children!

Weight

Another significant benefit to keep a healthy diet during breastfeeding will be the loss of excess pounds during pregnancy.

Most women have overweight at the end of pregnancy. These kilos will be gradually used during breastfeeding months, which provides the daily diet to cover all nutritional needs.

It is normal, natural and physiological to take weight during pregnancy, because the body of the woman makes reservations to prepare for breastfeeding.

Many women who were breastfeeding see their extra pounds flying quietly in a few months, without making any effort or drastic diet!

It is also possible to change its diet gently during this period.

Do not be afraid to turn to a more vegetal, lively and varied diet!

And if you are afraid of losing too much weight, think of oilseeds, lipid-rich lawyers and do several snacks a day.

In summary, remember that a varied, balanced and natural diet will be the ideal during breastfeeding.

Gladly add life and plant and remember that it will be useful to focus on the quality of food more than on the amount you consume.

I offer individual consultations to accompany your breastfeeding project naturopathically and take care of your health by respecting your rhythm and that of the whole family.

Fanny russaouen martins

Naturopath, hygienist, specializing in the health of women and children

Pre-conception, pregnancy, breastfeeding, children, teen, puberty, menopause

Fasting courses at the portugal

Remote consultations

www.fannynaturo.com

Contact: fannynaturo@mailo.com 06.64.23.11.38