If you are breast-feeding, no matter what you choose to eat, the quality of your breast milk will remain almost unchanged. However, if you don't get the nutrition you need from your diet, you will definitely lose your own nutrition after breastfeeding. Therefore, in order to ensure that you and your baby can get the nutrition they need, you should pay attention to your diet.
You can try to add the following healthy foods to your daily diet list.
There is no perfect food in the world. But when it comes to nutritional food for postpartum mothers, salmon is very ideal. Salmon, like other fatty fish, is rich in a fat called DHA. DHA is very important for the development of baby's nervous system. All breast milk contains DHA, but mothers who consume more DHA will have higher DHA content in their milk.
DHA in salmon also helps to improve mood. Studies have shown that it may play a role in preventing postpartum depression.
However, it should be noted that lactating women, pregnant women and pregnant women need to limit the intake of salmon. It is recommended to take an average of 340 grams per week. This is to limit the intake of mercury in salmon by newborns.
The mercury content in salmon is very low. Other fish, such as swordfish or mackerel, are high in mercury, so they should be avoided. If you eat more salmon in one week, eating less in the next week will generally have no effect.
Dairy products are important foods beneficial to breast feeding, whether it is milk, yogurt or cheese. Milk can provide vitamin D for strengthening bones.
Besides providing protein and B vitamins, dairy products are also one of the best sources of calcium. If you are breast-feeding, your milk is rich in calcium, which can help your baby's bone development, so you must take enough calcium to meet your and your baby's needs. You can try to drink at least three cups of dairy products every day.
Foods rich in iron, such as lean beef, can boost your energy. Iron deficiency will consume your ability and make it difficult for you to meet the needs of newborn babies.
Lactating mothers need to eat more protein and vitamin B- 12. Lean beef is rich in protein and vitamin B- 12.
Iron-rich beans, especially dark beans such as black beans and kidney beans, are good food for breastfeeding.
They are also an economical and high-quality source of protein.
Breastfeeding mothers should make sure to eat two or more servings of fruit or juice every day. Blueberries can meet your needs.
This berry is rich in vitamins and minerals that are good for you, and it can also provide you with healthy carbohydrates.
Some mothers want their babies to lose weight, so they choose to reduce their carbohydrate intake. However, too little carbohydrate intake may lead to less milk and make you feel uncomfortable.
You can add healthy whole wheat carbohydrates to your diet, such as brown rice. Foods like brown rice can provide heat for the body, thus providing the best quality milk for the baby.
Oranges are easy to carry and nutritious, so they are good food.
Oranges and other citrus fruits are beneficial to breastfeeding, because mothers need more vitamin C than pregnant women during breastfeeding. If you have difficulty eating fruit, you can drink some orange juice.
Eggs can meet your daily needs for protein.
You can eat stewed eggs, poached eggs and boiled eggs for breakfast, and scrambled eggs and fried eggs for dinner. Egg to increase the content of essential fatty acids in milk.
Green leafy vegetables are rich in vitamin A, which is good for you and your baby.
In addition, it is rich in calcium, vitamin C and iron. Green materials also contain heart-healthy antioxidants with low calories.
Breast-feeding mothers are particularly prone to dehydration, so you should keep enough water. You can satisfy your needs by drinking juice and milk.
However, for caffeinated beverages such as coffee and tea, pay attention to the intake, do not exceed 2-3 cups a day, or choose decaffeinated coffee. Caffeine will enter your breast milk and may cause your baby to become irritable and have poor sleep quality.
The above is the super food suitable for postpartum mothers, I hope it will help you ~