We leave winter behind and, with it, heavy, high-calorie meals. Now comes another beautiful time of the year, of germination and flowering, where nature is reactivated to offer us a great variety of foods. If you are breastfeeding, it is important that you make changes in your diet, always under the premise of having a balanced diet, that is, one that contains carbohydrates, proteins, grains, cereals, vegetables and fruits. These are the most recommended foods in spring if you are breastfeeding.
To maintain your health and that of your baby, you should not neglect your diet, hence the importance of adapting it to each moment of the year. Your milk will always be perfect for your child, but producing it represents an expenditure of energy, vitamins and minerals in your body that, if you do not replace it with your diet, will be taken from your reserves, damaging your health and decreasing your vigor to face activities that parenting entails.
Spring offers you the possibility to vary your food and eat very healthy, with the diversity of fresh fruits and vegetables, which will grow as the sun's rays increase. Something very important is that at this time it begins to feel a little warm, so it is necessary that you increase your fluid intake to stay hydrated. Remember that about 85% of breast milk is water and you have an average daily production that is between 800 and 850 ml of milk.
To hydrate you, there is not only water, eat the fruits of this season such as strawberries (rich in vitamin A and antioxidants), medlars and apricots (which provide potassium and provitamin A), cherries and blueberries (with their high antioxidant power) . In fruit or juice, they will provide fluid to your body and will keep you fresh and hydrated.
Take advantage of the good weather to take walks with your baby and sunbathe (preferably before 10 in the morning or after 3 in the afternoon), so you will receive your vitamin D intake. You can also consume fish such as herring, salmon, sardines and tuna, which are an important source of this vitamin, necessary for a better use and fixation of calcium.
Beans and peas make their appearance, which you can combine in the preparation of different dishes, they are rich in fiber and purifying for the body. You will also find aubergines and zucchini, to prepare healthy and easily digestible dishes. It prefers light cooking, steamed or sautéed vegetables and fresh salads.
Do not forget to incorporate a good protein into your diet, you can vary between the various meats, dairy products and eggs. In spring there is a greater supply of fresh lamb meat, a rich source of protein and B vitamins, which help keep neurons and blood vessels healthy. Some fish, especially those from cold waters, which we mentioned before, contain the fatty acids of the Omega-3 vitamin, important for the development of the brain and the nervous system of your baby during his first year of life and when you consume them, you you will be giving through your milk.
Speaking of fats, you prefer monounsaturated and polyunsaturated, they are called healthy fats. In addition to fish, you find them in olive oil, seeds, nuts and also avocado, which in spring is very good. For their part, whole grains and cereals are very nutritious, they provide you with fiber and longer lasting energy throughout the day.
Take advantage of the seasonal changes to vary your diet, making different combinations with the fresh ingredients of each season. Although in a slight way, these changes are also perceived by your child in the taste of milk, which will make it easier to introduce complementary feeding when he reaches his sixth month.
It is always good to choose the foods that are given each season And if they come from places close to your city, the better, since they will be fresher and will have less time preserved.
Remember to always be alert to the changes you observe in the baby. These new ingredients in your diet can generate some reactions that warrant temporarily suspending their consumption. In this situation, go to your pediatrician, who will give you the pertinent indications.
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