A good diet is essential to the life of a woman who is in stage of lactation, the reason is that you must provide your body the nutrients and energy needed for the baby to receive proper nourishment.
- Option 1
Breakfast: decaffeinated coffee with milk (low-fat), whole-grain toast with extra virgin olive oil, 1 peach.
Mid-morning: a natural fruit juice or fruit salads.
Lunch: salad of cucumber, tomato and lettuce (make sure you keep a good hygiene of vegetables).
Lentils with vegetables, fillet of veal and a dessert of yogurt with fruit.
Snack: a serving of nuts or a slice of bread.
Dinner: chicken breast filet grilled with potato and zucchini puree.
- Option 2
Breakfast: two toasts with serrano ham, an apple, a coffee with milk, decaffeinated or infusion of fruits.
Mid-morning: an apple, pear, banana or watermelon and a glass of water
Lunch: noodle soup, chicken breast a la plancha, and for dessert, gelatin, light fruit.
Snack: a cup of cocoa light with semi-skimmed milk, biscuits(1) and a glass of water.
Dinner: spinach with roasted potatoes, and baked whole-grain bread with cream spread.
- Avoid excess of sweet and canned foods.
- Make sure to consume enough water during the day, add soup and liquid meal in your lunch or dinner.
- If you notice that your baby has discomfort after breastfeeding, go to your doctor, there are foods that can cause stomach upsets in your little one.