The weekly diet for the nursing woman

The weekly diet for the nursing woman

Losing the pounds accumulated during pregnancy is not difficult, as long as you follow a diet aimed at the needs of mother and baby. The menus recommended by the dietician

During pregnancy … it is forbidden to eat for two! We have explained it in this article written with the advice of Dr. Daniela Galliano, doctor, surgeon, gynecologist. Yet, according to the expert, about half of all pregnant women are overweight or obese, with negative repercussions for both the health of the mother and that of the child.

Once the gestation is completed, the new mother usually feels the need to get back into shape. Losing the pounds accumulated in the previous nine months is not difficult, as long as you eat a healthy and balanced diet rich in all the nutrients, especially if you are breastfeeding.

"The increased nutritional needs of the nursing woman – explains Dr. Carmen Loreto, dietician in Rome – are now known and summarized in the Table of LARN (Recommended / Reference Nutrient Intake Levels), defined by INRAN (revised edition in 2014), which represents an irreplaceable guide in dietary-nutritional indications or in the preparation of Diet Plans for the nursing woman. It is therefore important to take these indications into consideration when preparing the daily menus ”.

Rule number 1? Have good milk

"Breast milk brings benefits to the health of the baby, as its nutrients not only serve to nourish the baby, but have protective effects that can vary their concentration depending on the intake with the maternal diet (eg the amount of Omega -3, Folic Acid, Vitamin C, Iodine, Calcium …). For this reason, attention to the nutrition of the nursing mother (as before during pregnancy) is essential ", says Dr. Loreto.

How, then, to lose the extra pounds without risk?

“Every day the consumption of milk and dairy products, cereals, fruit, vegetables, extra virgin olive oil and non-carbonated mineral water is recommended. As for vegetables, if not fully tolerated, it is better to avoid peppers, the cruciferous family (cabbage, broccoli, cabbage …), asparagus, artichokes, raw garlic and onion. All foods that could give an unpleasant taste to milk. Yes instead to 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, as it would be appropriate to reduce the use of table salt, giving preference to the iodized one. Alternatively, aromatic herbs and spices (such as oregano, basil etc …) can be used to flavor the dishes. Finally, the intake of coffee and alcoholic beverages is not allowed ", recommends the dietician. “To favor milk production, however, it is advisable to drink herbal teas prepared with anise, fennel seeds, nettle leaves and verbena”, advises Dr. Loreto.

Stop swelling

There are also some precautions in the preparation of food that allow you to reduce that unpleasant feeling of bloating in the abdomen that often appears after pregnancy. “For example, toast bread in a pan or toaster to improve digestion or use unleavened bread,” says Dr. Loreto. "When you eat pureed vegetables or legumes, it is good practice to let the mixture rest for a few minutes, in order to evaporate the air contained in it, or better to pass them through a vegetable mill; Furthermore, the centrifuge is more recommended to take a fresh drink rich in mineral salts.

Then pay attention to vegetables: some vegetables should be consumed in moderation (1-2 times a week) as they increase abdominal swelling. We are talking about cabbage, cauliflower, broccoli, onions, peppers, eggplant, onion and artichoke.

Finally, eliminating carbonated drinks, sparkling water, whipped cream, milkshakes, chewing gum, gummy candies, foods sweetened with sugar alcohols (sorbitol, mannitol, xylitol) from the daily menus are small strategies to reduce abdominal swelling ". And of course yes to adequate physical activity.

The menus of the week

MONDAY

BREAKFAST: Skimmed milk (200 g); 4 wholemeal rusks (40 g)

SNACK: Melon and pineapple smoothie (150 g); 3 rusks (30 g)

LUNCH Mashed potatoes (200 g); Curled octopus (150 g) with honey (10 g) and pine nuts (20 g); Spinach (150 g) and chard (100 g); Bread (30 g); Oil (5 g)

SNACK: Juice of orange (150 g), apple (150 g) and zucchini (150 g)

DINNER: Beef carpaccio (100 g) sautéed with cherry tomatoes (150 g), black olives (30 g) and rocket; Well cooked and toasted bread (90 g); Oil (10 g)

TUESDAY

BREAKFAST: Orange juice (150 g); Toasted bread (40 g) with sliced ​​(30 g)

SNACK: Centrifuged celery (50 g), orange (150 g), carrot (100 g) and lemon; Grana or Parmesan (30 g)

LUNCH: Grilled chicken (150 g) with pea soup (100 g) and beans (100 g); Toasted bread (90 g); Oil (15 g)
SNACK: Fruit (150g): Rusks (30g)

DINNER: Pasta (70 g) with goat or sheep ricotta (100 g) and capers (to taste); Broccoli cream (100 g) and carrots (100 g); Oil (10 g)

WEDNESDAY

BREAKFAST: 1 low-fat yogurt with pieces of fresh fruit (peaches and strawberries) (g 200)

SNACK: Melon (150 g); 1 low-fat yogurt

LUNCH: Zucchini au gratin (200g zucchini and 50g breadcrumbs); Grilled steak (150 g); Well toasted bread (50 g); Oil (15 g)

SNACK: Almonds or walnuts (30 g); Rice / corn cakes (30 g)

DINNER: Barley salad (90 g) with natural tuna (80 g); Carrots (100 g) with julienne and courgettes with julienne (150 g); Oil (10 g)

THURSDAY

BREAKFAST: Skimmed milk (200 g); Dry biscuits (30 g)

SNACK: Grapefruit juice; Rusks (30 g)

LUNCH: Spaghetti alla chitarra (90 g) with steamed aubergines (150 g) and squid (150 g); Oil (10 g)

SNACK: Toasted bread (40 g); Spreadable cheese (30 g)

DINNER: Legumes (40 g) in pureed form (cream); Veal (150 g); Iceberg (200 g); Bread croutons (60 g); Oil (10 g)

FRIDAY

BREAKFAST: Fruit smoothie (150 g) and skimmed milk (200 g); Rusks (20 g)

SNACK: 1 low-fat yogurt; 30 g of almonds or walnuts

LUNCH: Cous cous (80 g) with zucchini (100 g) and chicken strips (150 g); Lettuce (100 g); Oil (10 g)

SNACK: Cucumber smoothie (150 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 diced green apple (200 g); Bread (50 g); Oil (10 g)

SATURDAY

BREAKFAST: Skimmed milk (200 g); Muesli (30 g)

SNACK: Homemade ice lolly with pureed fresh fruit (150 g) (kiwi, apple and peach)

LUNCH: Soft-boiled eggs; Cream of spinach (100 g) and chicory (100 g); Unleavened bread (100 g); Oil (10 g)

SNACK: Centrifuged with carrots, 2 stalks of celery, a slice of watermelon (200 g)

DINNER: Bread bruschetta (90 g) with oil (15 g), cherry tomatoes (100 g), courgettes (100 g), diced peppers (50 g) and diced mozzarella (100 g)

SUNDAY

BREAKFAST: Latte macchiato; 1 small piece of sour cherry or sour cherry tart (60 g)

SNACK: Zucchini centrifuge (100 g), apple (100 g) and pineapple (150 g);

2 rice or spelled cakes

LUNCH: Free lunch

SNACK: Fresh fruit (200 g); 20 g of almonds, hazelnuts or walnuts

DINNER: Vegetable cream (200 g); Bread croutons (80 g); Mackerel (100 g); Oil (10 g)

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