que alimentos comer durante la lactancia materna Nutricionista estudiar: comida en la lactancia

As a new mother, one of the most important things you need to ensure is that your baby is getting the proper nutrition they need to grow and thrive. One of the best ways to do this is by breastfeeding, as breast milk is filled with all the essential nutrients your baby needs. However, it’s important to remember that what you eat during this time plays a critical role in the quality and quantity of your breast milk. Here are some tips for eating right during lactation. First and foremost, it’s important to remember that you need to eat enough calories to keep up your milk supply and provide your body with the energy it needs. A lactating mother typically needs an additional 500-700 calories per day, so make sure you’re eating enough to meet these needs. In addition, it’s important to focus on getting a variety of nutrient-dense foods into your diet. This includes plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats. Some specific foods that are especially good for lactating mothers include: - Oats: Not only are oats a great source of fiber, but they’re also believed to help increase milk production. You can incorporate oats into your diet by eating oatmeal for breakfast or adding oats to smoothies or baked goods. - Salmon: This fatty fish is rich in omega-3 fatty acids, which are important for your baby’s brain development. Aim to eat 2-3 servings of fish per week, choosing low-mercury options like salmon. - Spinach: This leafy green is packed with nutrients like iron, calcium, and vitamin C, which can help both you and your baby stay healthy. Add spinach to salads or sauté it as a side dish. It’s also important to stay hydrated during lactation. Aim to drink at least 8-10 glasses of water per day, and consider incorporating other hydrating beverages like coconut water or herbal tea. There are also certain foods and drinks that you should avoid or limit during lactation. These include: - Alcohol: While an occasional drink is generally safe, it’s best to avoid alcohol altogether or limit your intake to 1-2 servings per week. - Caffeine: Too much caffeine can make your baby fussy or cause sleep issues. Try to limit your intake to no more than 2-3 cups of coffee per day. - Certain fish: Some types of fish, like shark, swordfish, and king mackerel, are high in mercury and should be avoided during lactation. Overall, it’s important to focus on a balanced and varied diet during lactation. If you have concerns about your diet, talk to your doctor or a registered dietitian for personalized recommendations. And remember, taking care of yourself is an important part of taking care of your baby.

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Nutricionista Estudiar: Comida En La Lactancia

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Lactancia materna alimentarse. ¿qué comer durante la lactancia? 11 alimentos recomendables. Lactancia embarazo bebes colicos materna alimentacion evitar cuidados amamantar mommies periodo lactante estudiar nutricionista equilibrada mantener primerolafamilia