Drinking a cup of 240ml skim or low-fat milk can absorb 300mg of calcium. Calcium can strengthen bones and teeth, and a diet rich in calcium can reduce the risk of hypertension, breast cancer and colon cancer, and can also relieve PMS. Besides calcium, milk is rich in protein, vitamins A and D, vitamin b 12, riboflavin and nicotinic acid.

Drinking milk regularly can also convey health information: a recent study shows that if a mother drinks milk regularly, her daughter will follow suit and drink less sugary drinks such as soda water. Mothers with lactose intolerance can use a small amount of milk to increase the activity of lactase in their bodies many times, or drink low-lactose milk instead.

2. Cauliflower

Rich in vitamins A and C, minerals such as potassium, calcium and selenium, beta carotene and fiber, and low in calories. Eating more can enhance resistance and reduce the risk of cardiovascular disease and several cancers.

banana

Although a banana has about 120 calories, it is a good source of vitamins b6, C and fiber. Rich potassium also helps to regulate blood pressure. Bananas contain alkaloids, which can refresh people. They are very suitable as snacks and supplement calories. Besides being eaten directly, it can also be mixed in fruit juice or added to cereal breakfast.

orange juice

Drink a glass of fresh orange juice, and you can get more vitamin C than the recommended daily amount. Vitamin C is an important antioxidant, which can scavenge free radicals, enhance immune function and facilitate the absorption of iron. Orange juice is also rich in potassium and folic acid, which is very important for women of childbearing age and can prevent teratoma and rectal cancer.

5. Vegetable salad

The easiest way to eat a variety of vegetables at once is to provide enough vitamins, minerals and fiber. You can mix several green vegetables (such as lettuce rich in vitamin A and folic acid, spinach and lettuce with more fiber) and add tomatoes, carrots and cucumbers. Studies have shown that at least three servings of vegetables a day can reduce the risk of cancer, cardiovascular disease and diabetes, and also help to keep the skin healthy, but remember not to add too much high-calorie salad dressing.

6.peanut butter

Peanut in nuts is rich in protein, fiber, zinc and vitamin E, and it is also a good source of vitamin b 1, nicotinic acid and folic acid. Its monounsaturated fatty acids can increase good cholesterol (hdl), reduce bad cholesterol (ldl) and protect cardiovascular system. When busy, whole wheat bread coated with peanut butter and a cup of skim milk are a convenient and nutritious meal.

7.sweet potato

Sweet potato is rich in potassium, fiber, vitamin C and an important antioxidant β carotene, which is beneficial to skin health. Replacing rice with sweet potato can increase fiber intake.

8. Salmon

Omega-3 fatty acids in deep-sea fish can reduce bad cholesterol in blood and protect cardiovascular system. Eating salmon once or twice a week can prevent heart disease and nourish the immune system. Omega-3 fatty acids can also increase the stability of prostaglandins and help calm the mood. Finnish research shows that people who eat fish at least once a week are less likely to suffer from depression. If you are pregnant or breastfeeding, fatty acids in salmon can also help the development of fetal brain and nervous system.

9. Whole wheat breakfast

A bowl contains a variety of vitamins, minerals and dietary fiber, and provides enough calories. Paired with milk, it can supplement protein and calcium. It is a very good breakfast match, and can also be used as a snack or midnight snack. It is very suitable for mothers who often have partial eclipse or have no time to eat well to supplement nutrition.

10. Lean meat

Mothers of childbearing age should pay special attention to iron intake, especially within two years after delivery, iron is easy to be insufficient, which can easily lead to anemia. Iron in red meat exists in heme state, and the absorption rate of the body is high. It is best to choose a part with less saturated fat around the waist, and no more than one serving (about 55g) a day, which is equivalent to the size of a palm.

1 1. yogurt

Eating a cup of 240ml yogurt can absorb about one-third of the recommended daily calcium. Low-fat or skim yogurt is also a good source of protein and potassium. It's best to choose the original flavor. Seasoned yogurt usually contains too much sugar. Pay attention to the label on the yogurt box to determine whether it is "live bacteria" or "raw bacteria", which is beneficial to the intestine and promotes digestion and absorption; Strengthen the immune system and fight against bad bacteria.

The study found that people who eat two cups of live yogurt every day (one cup is 240 ml) have a 25% lower chance of catching a cold and fewer hay fever and allergic symptoms. Eating yogurt containing Lactobacillus acidophilus often can reduce the chance of vaginal candidiasis infection.

12. But

For hardworking mothers, protein provided by eggs is not only of good quality, but also easy to be used by human body, which is very important for the growth and repair of muscle tissue. Eggs are also a good source of vitamin D, which can help the absorption of calcium. Egg yolk is high in cholesterol. For healthy people, an egg a day is not too much. If the doctor suggests controlling cholesterol, don't eat more than 2 ~ 4 egg yolks a week.

13. Vegetable soup

Intake a lot of minerals, vitamins and fibers at a time, and because most of them are water, the calories are low. Using the flavor of vegetables can also reduce salt and monosodium glutamate. Carrots, potatoes, onions and cabbage are all suitable materials.

13. Vegetable soup

Intake a lot of minerals, vitamins and fibers at a time, and because most of them are water, the calories are low. Using the flavor of vegetables can also reduce salt and monosodium glutamate. Carrots, potatoes, onions and cabbage are all suitable materials.

15. Beans

Perhaps unremarkable, beans are a good source of protein, iron and fiber. They are low in fat and help to lower cholesterol. They also contain folic acid, potassium and zinc, and have high nutritional value. Flavonoids in soybean skin are very effective antioxidants. Studies have pointed out that eating more beans can reduce the risk of cervical cancer. Peas, mung beans and kidney beans are eaten as vegetables, red mung beans are cooked into whole grain rice, and soybeans and black beans can be made into soybean milk, so that beans will always be on your food list.