If you have given birth for a few months, but there is a bit of bacon left, a varied and balanced food plan can help you find your line. Especially if the abdomen is swollen. The causes, in this case, are to be found mainly in the incorrect eating habits such as hasty meals, the use of chewing gum, the use of alcoholic and carbonated drinks, and the wrong lifestyles (sedentary lifestyle), which lead to an accumulation of liquids and an increase in the presence of gas inside the abdomen.
How to deflate the belly
"First of all, finding the time to sit down at the table and chew food well," explains dietitian Dr. Carmen Loreto. "Often we don't pay attention, but eating quickly and with an open mouth could lead to the ingestion of air that could recur in the abdominal level. For this reason it is also advisable to avoid consuming abundant dishes and huge quantities, especially raw vegetables, because they could accentuate the problem.
Vegetables? Better pass
Some should be consumed in moderation as they increase abdominal swelling. So we bring cabbage, cauliflower, broccoli, onions, peppers, aubergines, onion, artichoke up to 1-2 times a week to the table, "advises the expert. Naturally choosing from seasonal products. Vegetables can also be taken in the form of velvety creams, creams and, above all, past ingredients. Let's rediscover the dear, old vegetable mill: a tool that allows you to break the fiber of the vegetables, helping to make the belly swell less. "If you prefer to use the immersion mixer or blender, remember to let the mixture rest for a few minutes, in order to evaporate the air it contains. In addition, vegetables, as well as fruit, can be taken in the form of extracts or centrifuged to take a fresh drink rich in mineral salts ".
It is also useful to consume the toasted bread for a few minutes in a pan or in the toaster in order to guarantee easier digestion. "Unleavened bread is also good, if desired – adds the dietician – since it does not have yeast, a component that negatively affects the feeling of abdominal swelling".
The ideal diet
The food plan * that we propose represents a healthy and balanced food model that guarantees the necessary energy required of a new mother. The proposed scheme is aimed at all women in normal conditions and in the absence of pathologies, according to the indications given in the LARN table (Recommended intake / Reference levels of nutrients), defined by INRAN (edition revised in 2014) and It is indicated, in agreement with your family doctor or gynecologist, for mothers who have already stopped breastfeeding. "During the lactation period – explains the nutritionist – nutritional needs should, in fact, be greater".
* has been calculated for a diet of around 1800 calories (Kcal), the average intake of the Italian adult population. The quantities displayed can vary based on the energy balance and the needs of each person that can be calculated with the tables that indicate an average reference of the intake of calories (Kcal) for the foods commonly consumed in Italy.
Few, simple, rules
- Every day he consumes milk and dairy products, cereals, fruit, vegetables, extra virgin olive oil and non-carbonated mineral water.
- Eat legumes, fish and white meat 2-3 times a week, while it is good to limit red meat and eggs to 1-2 times a week.
- Eat 5 meals a day (breakfast, lunch and dinner with 2 intermediate snacks) and take at least 5 portions of fruit and vegetables (even raw).
- Reduce the use of table salt, giving preference to iodized salt. Alternatively, choose aromatic herbs and spices (such as oregano, basil, garlic, onion etc ..) to flavor the dishes.
- Moderate use (1 glass per day) of alcoholic beverages is allowed, especially if represented by wine (red).
- 2-3 cups of coffee per day are allowed, better bitter.
- Sip infusions, herbal teas or tea of your choice throughout the day, preferably without sugar.
- It is advisable to adopt simple cooking methods, such as steaming, and consume boiled, baked, grilled dishes, interchangeable with each other.
Eliminating alcoholic beverages, but also carbonated drinks, sparkling water, whipped cream, milkshakes, chewing gum, gummy candies, foods sweetened with sugar alcohols (sorbitol, mannitol, xylitol) from the daily menus are other small strategies to reduce abdominal bloating.
The advantage of this food plan is that you can replace some foods with others that are more pleasing to you by respecting the weights indicated. For example:
Fresh cheeses (100 g). Substitutions: Cow ricotta, cottage cheese (Jocca type), stracchino, Philadelphia type spread cheese, crescenza cheese, or mozzarella
Seasoned cheeses (40 g). Substitutions: parmesan, gruyere, parmesan, emmenthal
Legumes (30 g raw weight or 100 g cooked). Substitutions: Dried lentils, peas, chickpeas, beans
The menus of the week
BREAKFAST: Skimmed milk (150 g); 3 wholemeal rusks (30 g)
SNACK: Strawberry and cherry smoothie (150 g)
LUNCH: Mashed potatoes (150 g); Curled octopus (150 g) with honey (10 g) and pine nuts (20 g); agretti (150 g); oil (5 g)
SNACK: Centrifuge of orange (100 g), apple (100 g) and courgettes (150 g)
DINNER: Beef carpaccio (100 g) stir-fried with cherry tomatoes (150 g), black olives (20 g) and rocket; well-baked and toasted bread (50 g); oil (5 g).
BREAKFAST: 1 low-fat yogurt 125 g with pieces of fresh fruit (peaches and strawberries) (150 g)
SNACK: Centrifuged celery (50 g), orange (100 g), carrot (100 g) and lemon; a piece of Parmesan or Parmesan (30 g)
LUNCH: Grilled chicken (150 g) with cream of peas (100 g) and beans (100 g); Toasted bread (50 g); Oil (15 g)
SNACK: Fruit (150 g); Rusks (30 g)
DINNER: Pasta (50 g) with goat or sheep ricotta (100 g) and capers (to taste); Cream of broccoli (100 g) and carrots (100 g); Oil (10 g)
BREAKFAST: Orange juice (150 g); Toast (30 g) with sliced (30 g)
SNACK: Watermelon (150 g); 1 low-fat yogurt
LUNCH: Zucchini au gratin (courgettes 200 g and breadcrumbs 40 g); Grilled steak (150 g); Bread (30 g); Oil (10 g)
SNACK: Almonds or walnuts (30 g); Rice / corn cakes (30 g)
DINNER: Barley salad (40 g) with natural tuna (80 g); Carrots (100 g) julienne and fennel (150 g); Oil (10 g)
BREAKFAST: Skimmed milk (150 g); Dry biscuits (30 g)
SNACK: Grapefruit juice and rusks (20 g)
LUNCH: Spaghetti alla chitarra (50 g) with steamed aubergines (150 g) and squid (150 g); Oil (10 g)
SNACK: Toasted bread (30 g); Cream cheese (30 g)
DINNER: Legumes (30 g) in past form (cream); Veal (150 g); Iceberg (200 g); Bread croutons (30 g); Oil (10 g)
BREAKFAST: Fruit smoothie (150 g) and skim milk (150 g); Rusks (20 g)
SNACK: Low-fat yogurt 125 g; 30 g of almonds or walnuts
LUNCH: Couscous (50 g) with courgettes (100 g) and striped chicken breast (150 g); Lettuce (100 g); Oil (10 g)
SNACK: Cucumber smoothie (100 g), strawberries (100 g) and bananas (100 g) with skim milk (100 g)
DINNER: Sea bass fillets (150 g) with lemon; Fennel (200 g) and orange (200 g); Oil (10 g)
BREAKFAST: Skimmed milk (150 g); Whole grain muesli (30 g)
SNACK: Homemade popsicle with pureed fresh fruit (150 g) (kiwi, apple and peaches)
LUNCH: Soft-boiled eggs (n.2); Spinach cream (100 g) and chicory (100 g); Unleavened bread (60 g); Oil (10 g)
SNACK: Centrifuged with carrots, 2 stalks of celery, a slice of watermelon (150 g)
DINNER: Vegetable cream (200 g); Bread croutons (40 g); Mackerel (100 g); Oil (5 g)
BREAKFAST: Latte macchiato (150 g); 1 small piece of sour cherry or cherry tart (50 g)
SNACK: Centrifuge of courgettes (100 g); apple (100 g) and pineapple (100 g)
LUNCH: Free lunch
SNACK: Fresh fruit (200 g); 20 g of almonds, hazelnuts or walnuts
DINNER: Bread bruschetta (60 g) with oil (10 g), cherry tomatoes (100 g), courgettes (100 g), peppers (50 g) and mozzarella in chunks (100 g)