What to eat while breastfeeding

"breast feeding"
During the period of breastfeeding is very important to follow a correct and balanced diet and to ensure appropriate composition of milk ingested by the child, and for the increased energy demands of the mother. However, we must specify that only part of the maternal nutrition affects the health of the infant, as the latter, fortunately, however, has metabolic and hormonal mechanisms able to cope with possible ingestion of harmful components.
The diet is suggested to the mother under these conditions differs slightly from that recommended generally: a Mediterranean diet that is rich in fruits and vegetables to ensure an adequate intake of nutrients. What is to be considered, however, is the increased energy demands of the mother, who must also take into account the energy used to produce milk (about 90 Kcal per 100 g of milk). On a day to get a new mother can also consume 800 kcal to produce milk. These calories need to be replenished adequately.
Simple sugars should be avoided as much as possible as they provide only a surplus of calories without benefits for the production of milk, contrary to the carbohydrate complex (bread, pasta, cereals ..) can be taken regularly. The protein affects only the quantity of milk produced, not the quality and, therefore, should slightly increase their consumption. Very important is to ensure a regular intake of olive oil , as it ensures the presence of fatty acids essential for the lipid component of milk. Even the fish that provide omega-3 is better during lactation.
With regard to micronutrients ( vitamins and minerals ) recommendations are to consume mostly fruits and fresh vegetables prepared in a simple way not to alter the nutritional properties too. Particular attention should be given calcium and vitamin D intake to be increased.
The demand for water has increased and it is suggested that consumption of non-carbonated natural mineral waters and low in sodium.
It seems that certain foods can alter the taste of milk and is therefore best avoided: vegetables (broccoli and the like, mushrooms, onion, garlic, artichokes), meat (mostly venison and sausage), cheese (gorgonzola and pecorino), sauces Fast foods, chili , fish (mussels, anchovies, crab, clams) and dried fruit and alcohol .
This list, of course, is pretty relative, because we do not recommend just a regular consumption of these foods.
The nursing period is very intimate and establishes an important link between mother and child, which must be extended by as much as possible (preferably a gradual weaning), estimating that the benefits received by the child in the early stages of lactation are also important for stages.