Keep Fit While Breastfeeding

Women are getting back in shape, and recovering their figure naturally after a pregnancy is not always easy. An adequate and healthy diet is the first step to regaining weight and immediately feeling at ease with your body again. It is known that a fetus needs to receive proteins, amino acids, mineral salts, good fats, and many vitamins, all substances necessary for its development. During the nine months of pregnancy, it is therefore essential to eat healthy, varied, and to listen to the body, which constantly communicates what it needs. After giving birth, however, the extra pounds weigh, and you can’t wait to get rid of them.

While breastfeeding, always let your doctor follow you to advise you on a diet that allows you to get back into shape but remember that extreme diets and slimming treatments can be harmful. To get back in shape while breastfeeding, it is good to follow simple precautions and choose foods rich in nutrients but without excess fat and sugar. The healthy recipes you prepare must be based on a varied and balanced diet, rich in liquids, mineral salts, and vitamins, readily available in natural foods such as vegetables.

Also significant is the consumption of oily fish, which contains Omega 3, yogurt, an indispensable source of calcium, and whole oats, which supply the body with energy and beneficial fibers. Omega 3 is essential for the needs of both mother and child. It is an important food in order not to run into problems related to learning. Omega 3s are not only contained in fish, which are nothing more than how we come into contact with these fatty acids but can be found inside algae. The fish-eating algae come into contact with Omega 3.

Therefore, taking isinglass or other fish products does not matter, but you can provide algae and the like. A common problem in women who have recently given birth and are breastfeeding is stretch marks. Also, in this case, nutrition plays a fundamental role. Consumption of fruit and vegetables is preferred, together with whole grains and all foods rich in vitamin C such as citrus fruits, kiwis, cauliflower, broccoli, strawberries, and peppers. In egg yolk, milk, cream, carrots, apricots, peaches, and tomatoes, you will find beta-carotene, a precursor of vitamin A.

Include anchovies, herring, salmon, whole grains, and hazelnuts in your diet to get your fill of selenium and replenish yourself with magnesium through constant consumption of soy, wheat germ, oilseed, walnuts, and almonds. If you like peanuts, remember that they will provide you with the right amounts of zinc. By including these foods in your diet, you will help your skin stay toned, and you will be able to prevent stretch marks, thanks also to the consumption of 1.5 liters of low-sodium water per day.

Which Foods Are Best To Avoid And Which Ones To Favor While Breastfeeding?

We must avoid what is not well tolerated by the mother and, consequently, by the child. It will be essential to pay attention to the choice of foods to bring to the table, preferring seasonality and possibly biological origin. Foods rich in calcium such as yogurt, legumes, green vegetables, soy milk, raw vegetables, and fresh fruit improve body hydration. The seeds and nuts give energy and make the milk more nutritious, while the blue fish is helpful for the mood. It contains DHA, a particular omega three also present in breast milk. Then again, the whole oats are energetic and rich in fibers. Better to limit the consumption of exciting foods such as coffee and the use of drains.

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