As we do with the wardrobe, when the season changes, we must also change our diet with the arrival of new seasons. Do you know which fall foods are best for women who are breastfeeding? What things need to be removed or added to the daily menu? It is not a trivial or superficial change, it is that our body, and more so when breastfeeding, has different nutritional and caloric demands in each season.
As temperatures change, our body needs to receive food that balances our energies. With the arrival of autumn, we need warmer foods, with a higher caloric intake and that also strengthen our immune system, preparing us for the following season.
Although it is a valid recommendation for all people, women who are breastfeeding should take special care of their feeding when fall arrives. You need to boost your immune system to preserve your health and that of your baby, avoiding contracting diseases, especially colds and flu, so popular in autumn, due to the variation in temperature.
It is true that you should eat a little more, about 500 additional kilocalories, to replace the caloric expenditure that breastfeeding represents, but it is not about eating for two; It is about two being well fed, you feed well and your baby will be excellent for your child.
You must maintain your diet with 5 or 6 meals a day, your three main meals and your snacks mid-morning, mid-afternoon and before bed. The snacks should be very light, while the main meals will be a little more copious, without exaggerating in the portions.
In the main meals you should try to include a varied combination of carbohydrates, fats and proteins, breast milk is made up of these macronutrients. In addition, they provide you with the caloric intake that your body requires and it is important that you adapt your levels of physical activity, to avoid being overweight.
The ideal is to consume fresh food, without preservatives or canned, so you should prefer the products of the season, to obtain the greatest benefit, mainly from fruits and vegetables, due to their high contribution of folic acid, iron, calcium, fiber, vitamins and minerals, which your baby requires for healthy development.
The best complex carbohydrates can be obtained through whole grains (rice, cinchona, oats, wheat, millet), especially rich in B vitamins, vitamin D and fiber. They slowly release their energy and your glucose levels don't skyrocket.
Legumes, mainly beans, lentils and chickpeas are a very complete source of nutrients. They are rich in carbohydrates, proteins, vitamins, (especially group B), iron and folic acid, useful to reduce the risks of anemia, among others. It is recommended to combine them with cereals to enhance their biological value.
Among the green leafy vegetables that you can find fresh in the market during the fall, are spinach and arugula, which provide vitamins B and C, fiber, iron, antioxidants, calcium, potassium and are low in calories. Root vegetables, such as carrots, squash, and beets, are important sources of iron and vitamins A and C. Preferably, steam them to preserve their properties and facilitate your digestion.
Seasonal fruits are tastier because they are at their optimum point of ripeness And, as their offer in the market increases, you can get them at very cheap prices. During the fall, eat apples, pomegranates (a source of folic acid and vitamin C), grapes (they provide you with antioxidants, iron and potassium, vitamins A, B1 and K), pears (rich in vitamins B, C and K, as well as in fiber, iron, potassium and magnesium) and a variety of citrus fruits (lemon, tangerine, orange).
Olive oil and other vegetable oils are excellent fats, avocado and blue fish. In the fall, dried fruits (hazelnuts, walnuts, chestnuts) make their appearance, which give you energy and are beneficial in controlling cholesterol.
You must not forget the protein, present in meat and fish, which must be well cooked. It also includes eggs and dairy, an important source of calcium for you and your baby; we will maintain its consumption throughout the year.
Nature is wise and offers us, every season, the products that our body requires. You can make endless combinations of them so that your autumn diet is varied, colorful and, above all, nutritious and healthy for you and your baby.
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