During lactation the mother's nutritional requirements increase, so you must observe a diet that provides essential nutrients for good health of both her and baby. From a nutritional standpoint breast-feeding is even more demanding than the requirements during pregnancy, due to metabolic stress is the daily production of milk. The woman who is nursing generally requires 22% more energy than not, though requirements may vary depending on metabolism, physical activity and tissue stores of every woman. An adequate diet during lactation provide the baby the nutrients needed for their development and prevent the mother's health is affected in the short or long term. Following a proposal of a weekly menu diet for lactating women: MONDAY • Breakfast: 1 coffee, 1

slice of bread with olive oil and 1 glass of freshly squeezed orange juice. • Mid-morning: 1 sandwich of ham and cheese. • Food: Lentils cooked with carrots, roast chicken with fresh tomato and strawberry milk. • Snack: Fresh cheese with honey. • Dinner: Vegetables, baked hake with baked potato and 1 pear. TUESDAY • Breakfast: 1 glass of milk with breakfast cereals and 2 pieces of fruit. • Mid-morning: 1 yogurt with honey. • Food: Cuban style rice (rice, egg and tomato), salad (lettuce, tomato and asparagus, sweet corn) and 1 plain yogurt. • Snack: fruit. • Dinner: Zucchini breaded, grilled salmon and 1 cup of milk. WEDNESDAY • Breakfast: 1 coffee with milk, 6 biscuits "Mary" and 1 fruit juice. • Mid-morning: 1 cup of coffee. • Food: Potatoes cooked with meat, lettuce with anchovies, cheese and yogurt with honey and 1. • Snack: 1 sandwich of ham and tomato. • Dinner: Swiss Chard with raisins and cooked potatoes, scrambled eggs with garlic and shrimp seafood and peach preserves. THURSDAY • Breakfast: 1 coffee, 2 slices with olive oil and 1 kiwi. • Mid-morning: 1 yogurt with honey. • Lunch: Vegetable soup and 1 piece of fruit. • Afternoon snack: 1 coffee with milk and 4 cookies "Mary". • Dinner: Peas with ham, fish in green sauce and 1 piece of fruit. FRIDAY • Breakfast: 1 yogurt with cereal and 2 pieces of fruit. • Mid-morning: 1 coffee with milk and 1 fresh bread integral. • Food: Lasagna with tomato and tuna warm salad (mushrooms, lettuce, ham) and 1 custard. • Snack: fruit with yogurt. • Dinner: Vegetable soup, chicken nugets carrot and 1 piece of fruit. SATURDAY • Breakfast: 1 coffee, 1 slice of pie or cake and 1 piece of fruit. • Mid-morning: 1 slice of bread with tomato and olive oil. • Food: Cauliflower braised with ham, loin steaks with cheese and 1 yogurt with honey. • Afternoon snack: 1 coffee with milk and 4 biscuits. • Dinner: salad of kiwi, walnuts and apple, potato tortilla with 1 cup of milk. SUNDAY • Breakfast: 1 coffee with milk, 2 slices (slices of bread soaked in milk and egg, golden pan) and 1 fresh orange juice. • Mid-morning: 1 soda and 1 handful of nuts. • Lunch: Mixed salad, paella and a yogurt mousse with honey. • Snack: Strawberries with orange juice. • Dinner: beans with potatoes, trout with prosciutto and 1 yogurt with honey.