With the arrival of winter, the caloric expenditure of breastfeeding mothers increases. In addition to the energy it uses for milk production, the body requires additional calories to maintain its temperature and body conditions in optimal conditions. In addition to this, the woman must strengthen her immune system to combat the risks of diseases that come with the cold of this time: colds, tonsillitis, pharyngitis, bronchitis and other "itis". All this is achieved through a healthy and balanced diet: food for mom and baby during winter breastfeeding.
These additional needs of which I have spoken should not lead us to eat more, because the metabolism also slows down. Simply, we must make some changes in the diet to keep our nutritional needs and those of our baby covered.
A general recommendation is always to prefer the products of the climatic season in which we find ourselves. It will be the moment in which these products will have the optimal conditions for their consumption (appearance, color, flavor), finding a greater variety and offer in the market, so they are also at more accessible prices.
It is a good time to consume hot foods, which are long cooked, such as soups and stews of meats and legumes, for example. Soups, especially, are very popular in winter, because they hydrate and help maintain body temperature.
At this time, you feel less thirsty and tend to drink little water. Prepare creams with vegetables or vegetables, you can choose one each day, so that it does not become tedious or make rich combinations. Better if you add grains or some meat, you will have an extra contribution of protein and they will enhance its flavor.
Carrots are high in vitamin A and beta-carotene, which are important for eye health and the cardiovascular system. Potatoes are an excellent carbohydrate that also provides them with vitamin C, calcium, magnesium and phosphorus. Due to the diversity of ways in which it can be prepared, it is a very good garnish on your plate, you can steam it, puree it, bake it, sauté it or add it to a stew. Zucchini is also very favorable for increasing the body's defenses and protecting the nervous and digestive systems, being an important source of fiber, folic acid, iron, magnesium, potassium and vitamins A and C.
Green leafy vegetables (watercress, chard, spinach) are rich in iron, folic acid, vitamins A, C and K, fight anemia and reduce the risk of type 2 diabetes. They are rich in fiber, which improves intestinal transit and strengthens the cardiovascular system, contributing to the formation of red and white blood cells.
Meat, fish and shellfish, dairy, and eggs are excellent alternatives for good quality protein. Combined with a good carbohydrate, they increase its caloric value. Fish and shellfish also provide you with omega 3 fatty acids, and are necessary for the proper development of the central nervous system of the nursing baby.
The grains are very versatile and a great help in the winter, since you can prepare them in soups, dry dishes or fried. Also as spreads to a bread or biscuit in the snack, such as chickpea cream. They have a high protein intake and will give you a lot of energy.
In winter, citrus fruits are everywhere, oranges, tangerines, grapefruit, kiwi, rich in vitamin C and antioxidants that will strengthen your immune system, as well as participating in the formation of collagen and the absorption of iron. They also help in the formation of bones, teeth and red blood cells, your baby's body will thank you. You can consume them fresh or as an ingredient in a main dish, maybe it causes you an orange chicken.
Other fruits present this season are the apple and the banana (banana), very healthy due to the contribution of their multiple vitamins A, B, C and E, iron, calcium, magnesium, sodium and potassium. Being rich in carbohydrates, they are an important source of energy for your daily activity. Grapes are a good option for a snack, they are low in fat and high in iron, potassium, vitamins A, K and B1 that strengthen your bones.
Cherimoya is also winter and, with its contribution of calcium, potassium, iron and vitamins B and C, it contributes to maintaining the health of the skeletal system, in addition to helping you to hydrate yourself due to its high water content.
Let's not forget the seeds and nuts, all of them provide a lot of calcium, vitamins and minerals, which will help you keep your body healthy, without reducing your reserves when breastfeeding. In addition to adding them to meals, you can make milk, butters, oils, spreads with them, which will help you maintain a healthy diet with a varied menu.
It is a good time to consume a good chocolate, bar or hot, which in addition to its high caloric value, flavonoids and antioxidants, gives you energy, reduces stress and depression. Prefer those with a high percentage of cocoa to obtain greater benefits
Remember, the secret is to maintain a balanced diet, that allows you to recover the vitamins, minerals, proteins and other elements that you spend in the production and feeding of your little one, so that your body always has everything it needs and does not have to take it from your energy reserves.
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