Salads for breastfeeding mothers. We prepare salads for a nursing mother from the right products. Simple meat salad

In the first month of lactation, vegetables for salad are best boiled, dressed with yogurt and sour cream. Recipes are chosen with a minimum of ingredients, taking into account the benefits for the nursing mother and child. Salads for a nursing mother in the first month are given in the article.

What kind of salad can a nursing mother have?

The benefits of vegetables are beyond doubt. They contain valuable fiber, vitamins, and microelements. Therefore, we can safely call salad an indispensable dish in the diet. But to include it in the diet of a nursing mother, there are precautions that are related to the baby’s digestive system.

In the first month, the baby just begins to form its own enzymes that digest food. Therefore, when the mother consumes foods that cause gas, bloating and colic begin in the child. In addition, any product that a woman eats during lactation should certainly be beneficial to her and the baby.

Salads for nursing mothers are prepared taking into account the following recommendations:

up to 2-3 months, most products need heat treatment, preferably steamed;
fresh vegetables are added gradually from the second month, in small quantities, monitoring the child’s reaction; in the absence of colic, they can and should be introduced into the diet;
all products are selected according to the season;
ready-made sauces are excluded - mayonnaise, tartar, ketchup, mustard, canned vegetables, sausage, smoked meats;
It is very important to use iodized salt or sprinkle the dish with ground seaweed. This will prevent iodine deficiency and developmental disorders in the child.

What to make a holiday salad from

For tasty and healthy snacks Recommended for nursing mothers:

vegetables - zucchini, squash, zucchini, celery root, carrots, peeled cucumbers, green sweet bell peppers, pumpkin;
fruits – bananas, green apples;
eggs (preferably quail);
boiled meat and fish;
cottage cheese (grainy is better);
dressing - Greek yogurt (very similar to mayonnaise, but much healthier), sour cream 10%, vegetable oil, Apple vinegar;
greens - lettuce, parsley, cilantro, dill, ground fennel seeds;
nuts – a little for taste.

Do not use onions and garlic as they impart an unpleasant taste to the milk. It should also be taken into account that the salad should not be overly salty, so as not to retain fluid in the body. Any new dish should be eaten very little at first; if it is well tolerated, you can eat it without fear.

Salad recipes for the first month

For everyday and festive table You can use the following recipes.

Dietary version of Caesar

You need to take the following ingredients:

green salad leaves - a small bunch
white bran bread – 4 pieces;
turkey fillet – 300 g;
favorite hard cheese – 100 g;
olive oil – 2 tablespoons;
sesame seeds - teaspoon;
dry herbs - half a teaspoon.

Turkey fillet needs to be greased vegetable oil and herbs, wrap in foil and leave overnight in the refrigerator. The next day, bake in the oven without unwrapping. This will take about 30 minutes at 200 degrees. During the last 7 minutes, place the bread cubes on a baking sheet and dry. Place lettuce leaves on a dish, sliced turkey in strips, sprinkle with sesame seeds, then croutons, grated cheese and yogurt in the center.

Olivier for a nursing mother

In the adapted recipe, instead of sausage, there is chicken fillet, and mayonnaise is replaced with Greek yogurt. It is better to do without green peas, but if you add them, they should be frozen and well boiled. For this dish you need:

chicken fillet – 100 g;
carrots – 1 large or two small;
quail eggs – 4 pieces;
potatoes - 2 pieces;
fresh cucumber – 1 piece;
large green apple – 1 piece;
avocado – 1 piece;
olives - 3-4 pieces for decoration;
Greek yogurt – 50 g;
sour cream – 50 g.

Boil chicken, carrots, potatoes, eggs separately. Cool, then cut all ingredients (except olives) into small cubes. Mix yogurt and sour cream, add salt and season the dish with sauce. Decorate with olive rings.

Curd salad with zucchini

For a light salad appetizer you will need:

grainy – cottage cheese 100 g
zucchini - half young;
bell pepper - half;
lettuce leaves – 50 g;
dill greens – 10 g.

First, steam the zucchini and pepper until soft. This usually takes about 10 minutes. Then the vegetables are peeled and cut into strips. Cool until room temperature and mixed with cottage cheese. Add lettuce leaves. When serving, sprinkle with chopped dill.

Salad with fish

Lean fish is used. For preparation you need:

pike perch fillet (pollock) – 200 g;
boiled carrots – 2 pieces;
boiled rice - a third of a glass;
kefir – 5 tablespoons.

Steam fish fillets for 15 minutes. The carrots are cut into strips, placed on top of the fillet strip, add a little salt and season with kefir. You can sprinkle herbs on top.

To prepare a dish that cleanses the intestines well and improves digestion, you need:

pumpkin 300 g;
apples 2 pieces;
ground nuts 1.5 tablespoons;
dried apricots - 5 pieces.

Cut pumpkin and apples into large slices. Pour about 1 cm of water into the bottom of the pan and cook over low heat until half cooked. Cover with a lid and leave for half an hour. Rinse dried apricots and pour boiling water for 15 minutes. Place pumpkin, apples and dried apricots, cut into strips, into a salad bowl, sprinkle nuts on top.

Vegetable salad with herbal sauce

For original dish should be prepared:

young zucchini - 1 piece;
carrots - one piece;
cauliflower - a quarter of a head of cabbage;
greens (basil, parsley mixture) 100 g;
peeled sunflower seeds – 50 g;
vegetable oil 2 tablespoons;
apple cider vinegar - coffee spoon;
apple juice – 50 ml.

Vegetables need to be steamed until cooked. Then cut the carrots and zucchini into cubes, and disassemble the cabbage into small inflorescences. Grind the greens in a meat grinder, and the seeds in a coffee grinder. Mix the herbs, vegetable oil, apple cider vinegar and juice until smooth, season the salad with the sauce. Sprinkle ground sunflower seeds on top.

Sea kale salad

For a healthy and low-calorie dish, rich in vitamins and minerals, you will need:

seaweed – 50 g;
boiled carrots – 1 piece;
boiled celery root - half medium;
green apple - 1 large;
vegetable oil - a tablespoon.

Seaweed must be washed before adding to the salad. Cut apples, carrots and celery into strips, season with oil.

Salad with cucumbers and feta cheese

For a savory snack you need:

cucumbers – 3 pieces;
parsley – 15 g;
dill greens – 15 g;
feta cheese – 50 g;
sunflower oil – 2 tablespoons.

Cucumbers need to be peeled and cut into slices. Chop the greens. Place everything in a salad bowl, crumble the cheese on top and season with oil.

A narrow choice of diet and a rather limited range of products for young mothers creates a lot of inconvenience for many women. After all, the line between the mother fully receiving all the nutrients and at the same time not harming the baby with unnecessary allergens is quite thin. We will consider the most suitable salads with breastfeeding, which contain all the substances necessary for lactation and at the same time safe for the child.

Read in this article

First, let's look at which vegetables should be taken with caution. This does not mean that they are completely taboo. There is simply a recommendation according to which such a product should initially be tried in a very small amount, just 1 teaspoon, and then increase the consumption every day only if there is no reaction from the baby.

Beets, carrots. The natural dyes contained in these products may be poorly accepted by your baby's body.
Yellow cereals (millet, couscous).
Tomatoes. This vegetable can stimulate gas formation, so use it with caution.
Legumes.

These products are in most cases well tolerated by the child and also contain a lot of useful substances:

Vegetables	Their effect on the body of mother and child
Potato	Contains B vitamins and easily digestible carbohydrates.
Eggplants, zucchini	They practically do not cause allergic reactions and contain pectins that are beneficial for metabolism.
	Beneficial, contain a lot of water. They contain a lot of microelements and phytoncides, necessary for the baby for normal development.
Cauliflower	Contains folic acid, which is so necessary for a child and a young mother during the breastfeeding stage.
Celery	Contains magnesium, copper, potassium, helps with increased gas formation.

The basic principle of selecting fruits and vegetables for salads for breastfeeding is that the product must be:

neutral in taste;
do not have a strong taste, smell;
grow in our climate zone;
not have a bright color;
be seasonal.

Several recipes for delicious and healthy salads

Cress leaf salad:

bunch of watercress,
Cherry tomatoes,
Parmesan,
celery.

Chop the watercress, cut the tomatoes into four parts, and cut the parmesan into three pieces onto a fine grater. It is better to season with unrefined sesame or linseed oil. These oils are extremely beneficial for nursing mothers.

Zucchini salad:

one medium zucchini
Brynza cheese,

Cut all ingredients into cubes. Season with soy sauce or lime juice.

a can of canned food (tuna is better, but if you don’t have it, you can take sardines);
two boiled eggs;
one fresh cucumber;
boiled green beans (of course, it’s better to take fresh, but a young mother is not always so lucky with the season, so frozen will do).

Mash the tuna with a fork, chop the eggs finely, chop the cucumber into half rings, and boil the asparagus. Mix all ingredients and season with olive oil or juice.

Green bean salad with arugula:

beans (canned or boiled);
a bunch of arugula;
sulguni cheese".

Chop the apple and arugula, grate the cheese, mix everything. Season with linseed or sesame oil.;

lettuce leaves;

Cherry tomatoes;

Parmesan cheese.

Finely chop the chicken fillet and lettuce, cut the cherry tomatoes into four parts, and cut the Parmesan cheese into three on a fine grater. You can season with lemon juice, sour cream or olive oil.

As you can see, even nursing young mothers can eat tasty and varied foods. Moreover, this will be useful for both the woman and the child. The main thing is not to forget that a new product must be introduced into the diet gradually. Then the nutrition of the nursing mother will be complete and healthy for the baby.

A nursing mother needs to monitor her diet especially carefully. In addition to the fact that the diet must be balanced, there are some restrictions. For example, in the first months of a baby’s life, you need to exclude all foods to which you may be allergic, and fried foods are also prohibited. That is, not all dishes and products can be consumed. What salads can a young mother eat while breastfeeding?

Important Rules

Salads should be prepared from non-allergenic and non-gas-producing products. These are greens, lettuce, carrots, green beans, green bell peppers, broccoli (in small quantities), green apples, cucumbers, zucchini, lean meat (chicken, rabbit), eggs (enter carefully). Fish can be a strong allergen, so it is better not to eat it in the first 3-4 months of a child’s life. Dried and smoked meat is not suitable for salad. In general, meat for salad should be boiled or baked, but not fried. Fruits and vegetables of bright colors should not be consumed, so it is better to postpone beets, citrus fruits, tomatoes, and red apples until the baby is at least five months old. Cabbage (especially white cabbage), peas, and beans are also not suitable for salads; they can cause colic and increased gas formation in the baby.

There are also rules that should be followed when preparing salads for a young mother. Here they are:
greens and fresh vegetables can be introduced with;
fish salads can be cooked from the fifth month of life;
in the first month of the baby’s life, you need to prepare salads with 1-2 ingredients, no more;
raw vegetables and rinse the fruit very well and then scald with boiling water;
exclude exotic products;
useful recipes with fermented milk products;
a young mother can eat salads from the foods she ate during pregnancy;
if there is an egg in the salad, it is advisable to use only the white, it is not as allergenic as the yolk;
for dressing, use vegetable oils, homemade sauces, low-fat yogurt or kefir, but exclude mayonnaise and ketchup;
Hot spices must be removed from the diet;
salt salads a little, it is better to add more greens, it will improve the taste;
You can’t prepare salads with sausage and smoked meats for the first months;
soak nuts in hot water within ten minutes;
Instead of salt, you can use dried seaweed, it will not only improve the taste, but also saturate the body useful substances;
You can start eating any salad gradually: first eat a couple of spoons and look at the child’s reaction, if everything is fine, then you can increase the portion.

The main thing is that the baby and mother feel comfortable. New foods should be introduced into the diet gradually; the menu can be diversified as the baby ages. He is growing and will soon be ready to eat purees and cereals, then mom will be able to afford more.

Several useful recipes

Moreno Novello/Rusmediabank.ru

He also wants to eat delicious food, so salads need to be prepared from those foods that he likes. Don't force yourself to eat salad only if it's healthy. Here are some delicious and healthy salads for a young nursing mother.

Vegetable salad
Green bell pepper, fresh cucumber, yellow tomato cut into cubes. Add a few olives cut in half. If the baby is more than two months old, you can add a little chopped red onion. Season the salad with olive oil.

With vegetables and cottage cheese
Cut the yellow tomato and green bell pepper into cubes, chop a couple of sprigs of dill. Mix everything with 100 g, salt. This salad can be eaten if the child is already three months old.

With zucchini and cheese
Cut the sweet kiwi fruit into cubes, grate half of the young zucchini on a coarse grater. Tear lettuce leaves with your hands. Place the ingredients in a salad bowl, add 100 g curd cheese, 70 g Parmesan and season with olive oil and salt. This dish is available to mothers as early as two months of the child’s life.

With lentils
Boil green lentils. Green apple cut into cubes. Mix apple and lentils, add a little arugula and season with olive oil. This salad can be eaten from three months of a child’s life, and it is very filling, so it can even replace dinner.

With Chiken
Boil 200 chicken fillets and cut into cubes, cut two green apples as desired. Tear the lettuce leaves into pieces. Mix everything and season with vegetable oil, salt, you can add a little lemon juice.

Light and satisfying salads will diversify the diet of a nursing mother, replenish the body with vitamins and minerals, improve mood and enhance lactation. But we must remember about the baby’s health. If eating a salad causes allergies or abdominal discomfort in your baby, you need to temporarily remove the dish from the diet.

Young mothers have a false idea about the nutritional system during breastfeeding; the diet seems meager and monotonous to them.

However, this is absolutely not true; a woman’s menu during lactation includes various products and dishes, and healthy salads are especially appropriate for nursing mothers. They contain a lot of fresh vegetables and herbs, which are simply necessary for the body of a woman and child; you just need to be able to combine the components correctly.

But despite all this, it is worth mentioning certain limitations. It is also impossible without them, especially in the first month of feeding. A baby is very sensitive to everything new, so a woman who is breastfeeding needs to carefully introduce new foods into her diet and know exactly what she can eat and what she absolutely cannot eat.

General principles of nutrition during breastfeeding

Before we look step by step recipes salads that are possible while breastfeeding, let's talk about which products should be included in such a light vitamin dish, and which should not be on the list of ingredients at all.

In addition to permitted and prohibited foods, we will pay special attention to nutrition in general: what a nursing mother’s food should be, what to focus on, and most importantly, how to replace your favorite edible ingredients that are “taboo.”

Nutrition rules for breastfeeding

You can only include those products that your baby has “approved”. If you have previously consumed them - and the newborn responded well to them, without allergies, colic or stomach upsets, then feel free to include the ingredients in the salad.
If a child has a negative reaction to any component, stop consuming this product and repeat the secondary administration in a month. In general, a new product should be introduced into the diet no earlier than 2 months, and with an interval of 2-3 days, since the reaction does not always appear immediately.
Only those vegetables and fruits that have passed a “rigorous selection” should go into food: they should not have stains, wormholes, mold, or other signs of spoilage.
Be sure to wash all fruits and peel them, since the skin is more difficult for the stomach to digest and often causes allergic reactions in a child.

5. Products that contain cow protein (milk, eggs) should be eaten very carefully. Egg try with the yolk, if this does not help and the baby still develops an allergy, then switch, if possible, to quail eggs.

6. Vegetables, like fruits (especially tropical ones), should not be eaten in a bright red or orange shade - they are highly allergenic.

7. During lactation, you should not eat spicy, too salty, fatty or fried foods. Therefore, it is recommended to include in salads either fresh vegetables, or boiled or steamed (depending on the recipe, sometimes you can combine products of different types of preparation).

Products for nursing mothers: do's and don'ts

Having understood the basics of nutrition when breastfeeding, it’s time to talk about what should be included in the breastfeeding menu, what to refuse, and what foods should be reasonably limited.

The nutrition of a woman who is feeding a newborn must be complete and, most importantly, varied, so that her body (and, accordingly, the child’s body) receives all the vital substances: proteins, carbohydrates, fats, vitamins, minerals, etc.

To do this, a nursing mother needs to eat everything: vegetables, fruits, meat, fish, etc. Read on to learn how to properly consume these products:

Meat (if it is used to prepare salads for nursing) should be of low-fat varieties. An excellent meat option would be beef, poultry (chicken/turkey) or rabbit.
Cod and pollock are suitable fish, but the favorite herring, mackerel, shrimp, crab sticks and many other seafood - it is better not to include it in your daily menu while you are breastfeeding.
As for recipes for vegetable salads during breastfeeding, you can give preference to the following products: cucumbers, zucchini, lettuce, cauliflower, parsley and dill.

You should be careful when eating eggplants, carrots, beets, and tomatoes (they can cause allergies).

Absolutely not worth eating white cabbage, radish, radish, bell pepper, horseradish. It is better not to try garlic and onions until the baby is 4-6 months old; it is also better to avoid spices. You should especially avoid consuming basil and sage - they have a negative effect on lactation.

To dress the salad, you should not use mayonnaise, all kinds of sauces and ketchup. It’s better to add a little low-fat sour cream, sunflower (no more than 15 g per day) or butter (no more than 25-30 g per day) to it.
Also keep salt to a minimum. You can add ground black pepper, but not at all large quantities.
Canned food, sausages, semi-finished products, marinades, mushrooms (fresh and canned), pickles, smoked meats, lard are definitely prohibited products. They do not benefit the body, but can significantly harm it.

Salads during lactation: recipes for every taste

We have looked at the general principles and basics of nutrition for a nursing mother; it’s time to start getting acquainted with simple recipes salads We offer you different recipes so that you can choose and make the menu more varied.

Fish salad “Sea surf” with vegetables

Ingredients

Lettuce leaves – 1 bunch;
Lemon juice – ½ pc. (less is possible - to taste);
Low-fat fish (boiled) – 200-250 g;
Cherry tomatoes (if your child has allergies, just remove them from the recipe) – 4-5 pcs.;
Salt – 1 pinch;
Olive oil – 2-3 tbsp;
Cucumbers – 1 pc.;
Parsley - ½ bunch.

Recipe for a light salad with vegetables and fish

Cut the cherry tomatoes in half, the cucumbers into rings or half rings (as you like).
We tear the salad leaves into large pieces with our hands, and finely chop the parsley.
Boil the fish until cooked, then grind it using a blender or meat grinder. If it’s too small for you, just cut the boiled pieces into smaller ones.
Mix all the ingredients in a salad bowl, pour them with a mixture of lemon juice and olive oil, add a little salt - you can try it.

Tender salad with chicken and apples for nursing

Ingredients

Chicken fillet (boiled) – 200 g;
Salt – 1 pinch;
Green apples (without peel, be sure to peel it) – 2 pcs.;
Olive oil – 2-3 tbsp;
Lettuce – 1 bunch;
Lemon juice - to taste.

How to prepare meat salad with green apples

First boil the fillet until tender, cool slightly, then chop into small pieces.
Cut apples without peel into medium cubes.
We randomly tear fresh lettuce leaves with our hands.
Combine all the prepared ingredients in a bowl, add some salt to the dish, season with olive oil - and serve.

Fruit salad “Heavenly Delight” during breastfeeding

Ingredients

Green apple – 1-2 pcs.;
Pear (not very sweet) – 1-2 pcs.;
Banana – 1 pc.;
Kiwi – ½ pcs.
Sour cream (or low-fat yogurt without flavoring) – 2-3 tbsp.

Preparing a delicious assorted fruit salad during lactation

Peel the fruits.
Cut the food into medium cubes.
Mix the slices in a salad bowl, season with sour cream or yogurt - ready!

Pears are hypoallergenic and have a great effect on the functioning of the intestines, so they can be included in your menu, just keep in mind that they should not be eaten on an empty stomach and washed down with plenty of water.

Also, if you wish, you can add cheese, cottage cheese, bread, sesame seeds, walnuts, potatoes (but in a minimal amount, since they contain a lot of starch) and many other non-prohibited ingredients to your salads - rely on the recipe and your taste preferences .

As you can see, salads for nursing mothers can be very different, but they are only part of the menu of a woman who is breastfeeding. So you definitely won’t be hungry during the breastfeeding period, and you obviously won’t have to deny yourself much.

Is it possible and what kind of salads can breastfeeding mothers eat? Now you can answer for yourself. By skillfully combining foods in a salad, you will be able to make your daily diet more interesting and nutritious.

Eat deliciously and variedly, it’s so simple!

During lactation, it is important for a mother who cares about the health and well-being of her baby to eat only natural foods and exclude anything that raises doubts.

A vegetable salad during breastfeeding is very useful during this period - such a dish contains many vitamins that replenish the supply of valuable substances for a nursing mother and her child. It is important to know how to prepare such a salad correctly, what ingredients are best to use, when you can start trying this dish - this article will tell you about all this.

Everyone knows that vegetables are beneficial for the body of any person, as they contain a large number of vitamins During the salad preparation process, many of them do not pass heat treatment, so they save the maximum amount useful properties. Hence the huge the nutritional value vegetable salad. Eating this dish:

Saturates the body with a large amount of minerals and vitamins.
Improves metabolism. Food is more easily absorbed by the body.
They have low calorie content, so they are useful for maintaining the figure of a young mother.

Vegetable salad is often prepared from fresh ingredients. Eating vegetables in this form may negatively affect the functions of gastrointestinal tract baby. Therefore, you need to eat this salad with caution and in small portions.

It is advisable not to eat vegetable salad before bed, so as not to disrupt restful sleep baby.

Some ingredients in vegetable salad may cause allergic reactions. In addition, they can disrupt the functioning of the baby's digestive system, in particular, lead to newborn colic, bowel dysfunction, bloating and increased gas production.

Tips for preparing vegetable salad for nursing

Vegetable salad is certainly a healthy and necessary dish. However, its properties depend on correct selection and preparing ingredients.

To prevent such a salad from harming a nursing mother and baby, you need to familiarize yourself with the following recommendations:

As part of a vegetable salad, it is necessary to use only those ingredients that have previously been introduced into the diet of a nursing mother and have not caused any negative reactions.
Vegetables for salad must be fresh, without rot or mold. In addition, it is preferable to use seasonal vegetables that grow in the area.
Before preparing the salad, all vegetables must be thoroughly washed. If possible, the peel must also be removed, since it is on its surface that the bulk of microbes accumulate, as well as chemical substances, which are often used to process fruits.
You cannot dress your salad with mayonnaise! It is among the prohibited foods during lactation. Olive oil (or sunflower) is more suitable for dressing. soy sauce or sour cream with a low fat content.
Don't get too carried away with salt. In large quantities it can harm the baby.

Table of ingredients for salad during lactation

Not all salads are safe during breastfeeding. The properties of this dish depend on the ingredients used. Therefore, it is necessary to carefully select vegetables for salad.

To prepare a healthy vegetable salad while breastfeeding, you can use:

Vegetable	When to include in the menu
Zucchini	Already 1 month after birth
Cauliflower	1 – 2 months
Broccoli	1 – 2 months
Potato	2 months
Pumpkin	2 months
Greens: dill, parsley, celery	2 – 3 months
Carrot	2 – 3 months
White cabbage	2 – 3 months
cucumbers	3 months
Radish	6 months
Peas	5 – 6 months
Beans	5 – 6 months
Corn	4 – 5 months
Tomatoes	4 – 5 months
Eggplant	4 – 5 months
bell pepper	4 – 5 months
Garlic	3 – 4 months
Onion	3 – 4 months
Beet	3 months

Vegetable salad recipe for nursing mothers

There are a huge number of options for preparing such a dish. You can choose the ingredients for it depending on your taste preferences. One of the simplest and safest during lactation is “Zucchini and Broccoli Salad,” the recipe for which is given below.

Required Ingredients

Zucchini -2 pcs.;
Broccoli -500 g;
Olive oil -2 tbsp. l.;
Salt - to taste.

Cooking process

Wash the vegetables thoroughly and wipe with a napkin.
Chop the broccoli and separate it into small florets.
Boil broccoli in lightly salted water for about 3 – 5 minutes.
Drain the water using a colander.
Cut the zucchini into thin slices.
Boil in the same way for a few minutes.
Drain the water.
Place vegetables in a salad bowl.
Add salt and mix.
Season with olive oil.

Vegetable dishes have a high value in cooking. They are very beneficial for the human body due to their high content of vitamins. These include vegetable salad during breastfeeding. This dish is recommended for breastfeeding women, but you must be careful when choosing safe and high-quality ingredients.