What products to choose when breastfeeding: practical tips

Many new mothers are concerned about the quality and quantity of their breast milk, trying to best ensure that their baby receives adequate and safe nutrition. Sometimes, even if the child is gaining weight normally, the mother thinks that the child is not eating enough. She comes to this conclusion when the baby is restless, which may be associated with some other reason.

And they begin to rush from one method of increasing lactation and milk fat content to another, often focusing on the advice of grandmothers or girlfriends. Some people advise the mother to drink more cow’s milk, others recommend starting to supplement the baby’s diet with formula...

Currently, pediatricians have abandoned the practice of feeding the baby strictly on a schedule and recommend putting him to the breast on demand. It may seem to the mother that the baby requires feeding too often because he is not getting enough. Although this may have a simple explanation: breast milk is quickly digested and absorbed.

Why do some foods give energy, while others take away energy?

The body “extracts” energy from two main sources – sugar and fats. All of them, through simple biochemical reactions, are ultimately transformed into the simplest carbohydrates, which are synthesized into pure energy.

However, sugar is actually a carbohydrate and its absorption requires a minimum of time and energy, but fat is a complex component. Moreover, the adult body works in such a way that simple and complex carbohydrates are absorbed immediately after consumption, but fats are stored “in reserve.”

The brain, its oxygen saturation, and the level of dopamine and serotonin produced are also directly responsible for the feeling of vigor. These same goromny are also responsible for raising the mood.

That is why there are so-called “energy drinks” and stimulants, which in fact do not increase energy, but only create the illusion of a feeling of vigor. Many drugs work on this principle. However, their use provokes a complex violation of digestive function, which will only harm health.

Accordingly, what food should be included in the diet in order not to experience a lack of energy? These are simple and complex carbohydrates , but all this must be supplemented with proteins, vitamins, minerals and clean drinking water.

One of the most important rules that nutritionists recommend adhering to is to follow a varied diet and abandon “hard” diets.

Naturally, if you constantly eat sweets (they contain the most carbohydrates), then this will not end well, since the body will begin to lack other micronutrients and nutrients.

Delicious and nutritious dishes that are beneficial during lactation

When preparing dishes, it is important to follow a number of recommendations:

• The diet should be varied and consist only of the list of permitted foods.
• Due attention should be paid to heat treatment of meat and fish. It is better to stew or bake foods, but not to fry them.
• You need to eat often, but in small portions.
• Good milk production will only occur with a properly established drinking regimen.

A mixture of nuts and dried fruits is useful. To increase lactation, a recipe for a dish with walnuts will be useful:

• Chop the nuts and pour hot milk. Leave to infuse for 2 hours. You need to drink the infusion 25 minutes before putting your baby to the breast.
• Eating walnuts with boiled carrots will be beneficial. Boiled carrots are grated and combined with nuts.

As a main dish, you can prepare vegetable soup, soup with noodles and eggs, bake beef with cheese in a pot, make chicken meatballs, beef cutlets, cottage cheese rolls, apple pudding.

Top 10 invigorating products

So, what are the most effective performance-enhancing foods? Let's look at a selection of 10 of the most proven options that give you a surge of energy throughout the day and best meet your energy needs.

Oatmeal or muesli

In addition to simple and complex carbohydrates, it also contains magnesium, vitamin B1 and phosphorus, which are involved in intercellular metabolism.

Oatmeal is a good source of energy, but it doesn’t last long.

That is why it is recommended to consume it with milk, adding a small amount of butter (preferably “sandwich” butter, which has a low fat content) and dried fruits.

Dried fruits

Contains fructose and fiber . The first is one of the simplest carbohydrates, which are absorbed within 5 - 10 minutes after consumption, and fiber helps the body digest food and prevents intestinal upset.

Dried fruits are also extremely beneficial for the heart, which indirectly improves blood circulation in the brain.

Some of the most energy-rich dried fruits are dried bananas, dried apricots, and baked pears.

Eggs

Quail eggs are better suited - they contain almost 3 times more protein. They also contain simple fats that are absorbed within 2–3 hours, providing a boost of energy for a long period of time.

Choline contained in eggs strengthens memory.

The only caveat is that it is better to eat eggs boiled or fresh.

It is worth remembering that raw chicken eggs can be a source of salmonellosis. But quails have “immunity” to this infection, since the pores of their shells are so small that even bacteria are not able to penetrate through them. Therefore, you should only eat quail eggs raw; it is better to avoid chicken eggs.

Honey

Honey is one of the most beneficial foods with a high concentration of carbohydrates for the brain. It contains virtually no fat, but, in addition to sucrose, there is a wide list of minerals, metals and vitamins that help normalize the biochemical composition of the blood.

It has been proven that honey has a positive effect on brain function, improves concentration and memory.

Many doctors recommend giving up sugar altogether and replacing it with honey, but we should not forget that when heated above 65 degrees Celsius, it loses most of its beneficial properties.

Coffee

The situation with the effect of coffee on the brain is ambiguous. It provides a boost of energy due to the presence of caffeine, which acts as a stimulant . However, it has virtually no negative effect on the body.

Accordingly, coffee really helps to get a boost of energy. Caffeine also improves memory.

But you shouldn't abuse it. Otherwise, you can get the body accustomed to the fact that it receives energy only in this way - simple products will become less effective.

Let's remember that we reviewed 6 invigorating drinks to replace morning coffee.

Fruits and vegetables

Including fruits and vegetables in your diet to boost energy is a universal solution. They all contain fiber , which is necessary for energy and normal digestion. At the same time, both fruits and vegetables are easily digestible foods.

They must be included in the diet when prescribing gentle diets, for example, during the recovery period after treatment for gastritis or stomach ulcers.

Natural yogurt

Easily digestible, contains a fruit base and a small amount of sugar. At the same time, it also contains lactic acid bacteria, which form the basis of beneficial intestinal microflora.

Regular consumption of yoghurt will not only normalize the functioning of the entire digestive system, but also receive a considerable boost of energy. It is also good for women's health.

Mackerel

It contains vitamin B12 and omega-3 fatty acids necessary for the brain.

These substances are directly involved in the production of serotonin and dopamine in the brain - hormones that are responsible for feelings of joy and also help neurons absorb oxygen.

As a result, mackerel acts as a stimulant, but without any negative consequences for the body. In addition, mackerel contains simple proteins and easily digestible fats, as well as minerals.

Beans

Although, in theory, all legumes can be included here. Almost all of them consist of proteins and complex carbohydrates, which are used by the body throughout the day .

A breakfast based on canned beans is no worse option than traditional oatmeal. If you don’t like beans, pea soup or various kinds of salads with peas will suit you (but better without mayonnaise and fatty meats).

Nuts

Walnuts are rich in proteins, carbohydrates, omega-3 fatty acids and minerals. All this maintains the nominal concentration of nutritional components in the body , which will have a positive effect on the metabolic rate.

Accordingly, if you just eat nuts, you will have minimal energy. And if you add them, for example, to dessert, it will help the body quickly get a boost of energy.

Nuts have also been proven to improve memory and attention.

A popular drink among nursing mothers is Hipp tea.

The natural composition of Hipp tea is completely compatible with the body of a nursing mother, as it contains herbs that promote milk production, restoration of health after childbirth and saturation with vitamins.

During lactation, it is very important that nutrients enter the body not only with food, but also with drinks. In addition, the healing properties of herbs such as fennel, nettle, lemon balm and others have been known since ancient times.

The benefits of this drink can be judged by what Hipp tea consists of:

• fennel and galega – increase lactation;
• cumin – has a calming effect;
• anise – has a sedative effect, relieves tension, stimulates the functions of the mammary glands;
• lemon balm - a sedative;
• nettle – strengthens the walls of blood vessels.

Additionally, to improve the taste, maltodextrin and dextrose are added to the drink, which promote the digestibility of proteins in the intestines. All these lactogenic products help the mother maintain the required level of milk production for breastfeeding.

Due to the fact that tea does not contain sugar or starch, it does not cause side effects. But still, before using it, you should consult with your doctor, who will identify incompatibility if there are any allergic reactions or other factors.

How often should I use them?

It is immediately necessary to clarify that the above products should not be consumed regularly. Ideally, only before “planned” physical activity. In principle, you can follow the popular rules:

1. breakfast – should be rich in simple carbohydrates, as this will help you cheer up as quickly as possible;
2. lunch - without excessively fatty dishes, but always filling;
3. dinner – simply hearty, without simple carbohydrates (complex ones are possible and even necessary).

And at the same time, 2–3 hours before your planned sleep, it is better to refuse food altogether. Otherwise, you can end up with chronic insomnia, from which even the most “energetic” breakfast will not help in the morning.

Is it possible to check the quantity and quality of milk?

There are several ways to check if your baby has enough milk:

• The baby is weighed on scales without clothes or diapers before and after feeding.
• Normally, a child’s monthly weight gain should be 650 g.
• The wet diaper method will help determine whether there is enough milk. You need to count how many urinations there were per day. Normally, a child should wet the diaper 9-11 times.

The quality of milk from nursing mothers is determined by its fat content. Normally, 100 g of breast milk contains 89 g of water, 1 g of protein, about 6 g of carbohydrates and 4 g of fat. At different stages of the lactation period, the value will be different. At home, you can check the fat content in the following way. Milk is poured into a glass test tube up to the mark (it is better to collect the back milk). The container is left for 5.5 hours until a layer of cream forms.

The result is assessed by measuring the layer thickness. Normal milk fat content is 4% (1 mm equals 1% nutritional value).

Folk remedies to keep the body in good shape

In addition to nutrition that gives strength, there are a lot of folk methods and herbs for sleep that help you get a quick boost of energy in the morning - this can be done not only with coffee. Vivid examples of this are citrus essential oils, bran infusion, rose hip jelly.

Essential oils

There are certain essential oils for increasing energy. Their peculiarity is that they help cope with psycho-emotional fatigue . And citrus and rosemary essential oils are best suited for this.

How to use them? It is enough to add 3 – 5 drops to the aroma lamp (or 2 – 4 drops to the diffuser). They can also be added, for example, to a hot bath. 1 – 2 such “therapy” per day will be more than enough.

Bran infusion

One of the most popular remedies against chronic fatigue is energy tinctures.

Prepare as follows:

1. Mix 200 grams of bran with 1 liter of cold water;
2. bring to a boil and cook for 1 hour;
3. After cooling, strain through cheesecloth or a sieve.

Take 100 - 200 milliliters 3 - 4 times a day . The minimum course of “treatment” is 2 weeks. This remedy is also an excellent method for cleansing the intestines of accumulated toxins.

Rose hip jelly

This invigorating drink provides the body with a large amount of ascorbic acid, which helps cope with fatigue due to infectious diseases. Prepare like this:

1. chop 2 tablespoons of rosehip (fresh or dried - it doesn’t matter) and pour 0.5 liter of boiling water;
2. Cover the container containing the mixture with a lid, wrap it in a thick towel and let it sit until it cools completely.

You can add 1 tablespoon of honey to the finished jelly.

Take during dinner as a dessert - in the morning you will feel many times more energy reserves.

Let us also remind you that in the last article we looked at 5 effective invigorating teas based on various herbs.

Healthy foods for nursing mothers

The postpartum period is characterized by a woman’s increased appetite, since her body’s main function is to produce milk for the newborn. Mother and child are one, and when the lactation period begins, the mother's breasts respond to the baby's cry if it requires breast milk.

It is necessary to highlight the main products for lactation of a nursing mother. These include:

• Pure still water in the amount of 1.5-2 liters per day. The female body needs it to replenish fluid levels.
• Milk. This product was created by nature, and therefore the body will perceive it well, immediately absorb it and replenish protein reserves.
• A warm tea drink that is best combined with milk, which will increase lactation. You need to know that the more warm liquid a nursing mother drinks, the more milk she produces.
• Dried fruit compotes. A vitamin-rich drink that will replenish the body’s losses and pleasantly quench your thirst.
• Nuts are also very beneficial for nursing mothers. This is a high-calorie natural product that helps fill the body with fats and carbohydrates and therefore has a good effect on the quality of milk.
• Sunflower seeds are a product containing fiber and fats, which, like nuts, are necessary for the body of a nursing mother, as they improve the quality of milk, making it nutritious and healthy for the baby.
• Dill water and tea made from dill seeds will do a good job of stimulating lactation in the female body. A tablespoon of seeds per glass of boiling water is the whole recipe. After the drink is brewed and infused, you can eat it.

Many mothers are interested in what to eat to produce more milk? The answer to this question is quite simple - you can eat almost anything. Moreover, it is even necessary to increase the diet of a nursing mother, since her body suffers huge losses of vitamins, microelements and fats.

What should you eat before training?

The diet for athletes is somewhat different from the usual. Firstly, it includes more carbohydrates - they help maintain tone during grueling workouts, and secondly, it includes proteins - with their help, muscle mass is built.

Therefore, to obtain energy before training, it is recommended to consume:

• turkey omelette;
• oatmeal;
• cabbage rolls with chicken;
• baked chicken with sweet potatoes;
• cottage cheese with fruit.

All this is also complemented by protein bars and shakes. Many manufacturers produce sports nutrition in the form of ready-made mixtures for use before training - they consist of approximately 2/3 protein (which is the very protein), simple and complex carbohydrates. They give a great surge of strength and energy, helping to wake up the body and brain for the upcoming workout.

But in order not to feel a loss of strength after training, you should literally eat a small portion of sweets in the first 30 minutes after physical activity. It could be a chocolate bar, yogurt, banana, orange, tea with honey.

Preparatory activities

Before looking for ways to increase lactation, you should determine whether the baby has enough milk. If the baby is cheerful and sleeps well, this may mean there is enough food. At the same time, he is gaining weight well.

When the baby does not eat enough, he constantly asks to be held, hangs on his chest, is capricious, sleeps poorly, and a lack of breast milk should be suspected. The first step towards establishing lactation is a review of your diet.

What food makes you feel tired?

But including the following foods harmful to the brain in your diet only takes away energy and increases the feeling of fatigue:

1. Fat meat. In principle, this includes any food rich in animal fats. These are foods that require much more energy to digest than most others. But you shouldn’t completely abandon them - meat products are the main source of proteins. It is better to give preference to lean meat dishes.
2. Pasteurized products. This includes milk and various kinds of canned food. They contain a minimum of micronutrients and nutrients, but the body still carries out a full range of metabolic processes with them that take energy.
3. Alcohol. Like any toxin, it quickly begins to be eliminated by the body, and alcohol also inhibits brain function. A lot of energy is spent on its removal, but ethyl alcohol brings practically no benefit - it is not commensurate with the harm.
4. Sugar. This also includes sweets that are harmful to the brain and contain a high content of trans fats. They are practically not digestible. That is, they have minimal energy, but they take quite a long time to split. And all this time the body loses energy.

Basic useful tips for breastfeeding

The lactation period begins for a woman from the moment her child is born. In the first 2 days, the baby can be fed colostrum, which is formed in the mammary glands before milk appears.

With the onset of lactation, the baby will be completely saturated with mother's milk and will not require additional nutrition. And in order to have enough of it, the nursing mother should create a rational menu and take care of her sleep and rest schedule. A woman’s psychological state directly affects the production of hormones.

Lactation products for a nursing mother should be only the healthiest and most affordable, such as cottage cheese, milk, cheese, meat, some fruits and vegetables. A sufficient amount of liquid will replenish the body with the necessary amount of moisture, restore the nervous system and allow milk to be produced in the required volume.