Healthy Diet During Pregnancy
A breast feeding mum’s diet is not really something special. Hers like all others diet must be balanced so that both the mommy and her breast fed baby obtained all the necessary vitamins and minerals.
Many women have problems with weight after giving birth. Weight gain during pregnancy is a completely natural process, but after giving birth the weight should start melting down. Some of the young moms believe that just like during the pregnancy they should eat a lot while breast feeding. Such believe is unfounded and faulty because the majority of energy required for breast milk production is gained from the fat stores in the breasts accrued during pregnancy. Overeating does not increase the amount of milk in the breasts.
To make the healthy eating easier, you can choose to follow the diet pyramid bellow, which indicates which products and how much of them the human body needs on a daily bases.
Cereals and potatoes – from 6 to 11 servings a day.
The cereal product category includes pporridge, bread, and potatoes. These products are rich in vitamin B, magnesium, copper, iron and fiber. One serving consists of approximately 100g of porridge, a potato, a slice of bread. During the day you should eat 6-11 servings of these.
Red meat, fish, poultry, eggs, nuts – 2 to 3 servings a day.
This category includes many essential products to our diet that are rich in protein, iron, zinc, copper, etc. One serving consists of 70 g of meat, 100 grams of fish, 2 eggs, 100 grams of nuts, a glass of beans or peas.
Vegetables – 3 to 5 servings a day.
The vegetable category includes all vegetables (preferably fresh and well washed). These products are rich in vitamin B and C, beta- carotene, potassium and other trace elements. One serving consists of a medium tomato, an overly large carrot, a glass of lettuce leaves.
Fruit – 2 to 4 servings a day.
The fruit category includes all fruits (be careful with citrus fruits as they can cause allergies). These products are rich in vitamin C, beta carotene and other micronutrients. One serving consists of an average size apple, average size pear, 160 ml of juice, half a cup of berries.
Milk and milk products – from 2 to 3 servings a day.
The dairy category includes all dairy products: cheese, cottage cheese, milk, buttermilk and yogurt. These products are rich in magnesium, phosphorus, protein and various vitamins. One serving consists of 40g of cheese, half a cup of cottage cheese, a glass of milk or buttermilk, a cup of yogurt.
Fat and sweet things – eat in moderation.
This category includes a variety of oils and fats, sweets, pastries, cakes, soft drinks and other treats. All of these products should not be overused.