You will need enough to sustain your energy needs and milk production. If you are breastfeeding, you need to add 400-500 calories in order to breastfeed your baby before the pregnancy. If you do not seem to lose weight, you can reduce this amount a little more. Weighing yourself while breastfeeding or breastfeeding is the best way to understand that your calorie intake is more, less or sufficient.
if you are breastfeeding three times a day, if not breastfeeding two servings.
3 cups skimmed milk
A glass of low-fat yogurt
3/4 cup low-fat cheddar cheese (grated)
2 large eggs
90-100 grams of chicken, fish or meat
150-180 grams of soybeans
Vitamin C foods; If you are breastfeeding twice a day, if not breastfeeding one serving:
1/2 cup of strawberries
1 small orange
1/2 large kiwi fruit
2 glasses of broccoli
1 cup of cabbage
1/2 medium green bell pepper
2 small tomatoes
1 glass of tomato juice
5 servings if you are breastfeeding, 3 or more if you are not breastfeeding.
1/4 cup of cheese
35-45 grams of hard cheese.
1 cup skimmed milk
3/4 cup lean cheddar cheese
3/4 cups of broccoli or black cabbage
1 cup of yogurt
120 grams of canned salmon
green leafy and yellow vegetables:
if you are breastfeeding at least three servings a day, if not breastfeeding two servings.
One serving: 4 apricots
1 large peach
1/2 small carrot
1/8 large sweet potato
2/3 cups of grapes or cherries
1 cup of strawberries
1 large tomato
1/2 stuffed red pepper
1 tablespoon sweetened canned mushrooms
3/4 cup of broccoli
Unground grains and other complex carbohydrates,
six or more servings a day if you are breastfeeding
1/2 cup cooked rice, millet, barley, bulgur
1/4 cup coarse grain corn flour
1 portion of cooked and ready to eat cereals
1/4 cup untreated bran
2-6 whole wheat crackers
1/2 cup lentils, beans or peas
30 grams of unground wheat
Iron-rich foods:at least one serving per day
Iron is found in beef, carob, chickpeas and other dried legumes, dried fruits, soybeans and soy products, spinach and liver.
Fatty foods: limited quantities
Adequate fat intake was necessary during pregnancy, and your body was able to use even high-cholesterol foods without damage. Now it's time to restrict the fat in your diet and pay attention to the type of fat you consume.
Salty foods: limited amount
Although salt is necessary during your pregnancy, it is time to start limiting. As a rule, avoid salted peanuts, potato chips, pickles. If you're going to eat a little salt cheese cheese. Do not throw too much salt in cooking.
If you are breastfeeding liquids at least 8-10 glasses per day
The water you drink should preferably be fluorinated. In addition, fruit juices (preferred to be fresh), milk, soup and mineral water are good sources of liquid. Do not overdo it as it is all else, although more than 12 glasses per day may be necessary for milk production.