What to eat, what to drink to have abundant milk sources for babies healthy nutrients for physical development is always a top concern of new mothers. Maternal postnatal nutrition should be reasonable plus the spirit of comfort, avoiding anxiety, thinking most especially in the early postpartum period, even with the worry that … not enough milk for breastfeeding.
Breast milk is the best food for infants and young children. Not all mothers postpartum have enough milk to breastfeed for babies up to 6 months. Therefore, it is necessary to have a proper postnatal nutrition for mothers to not adversely affect the quality of breast milk.
Diverse daily diet
To meet the nutritional needs of both the mother and baby, the diet of the pregnant woman should be reasonably balanced with nutrients and energy. The amount of energy demanded by a nursing mother, the amount of energy supplied is proportional to the amount of milk produced. In the first 3 months after birth , an increase in energy of 550 Kcalo per day is equivalent to 3 cups of rice per day.
Mothers should divide the meal into several meals including: 3 main meals and 2-3 snacks / day to help the body absorb maximum of nutrients. Dishes prepared by boiling, steaming, simmering and cooking should be preferred. Limit the use of baked and fried foods. Tuyet will not eat processed food and raw. At the same time when eating mothers also need to chew food thoroughly for easy digestion.
Food groups should be used regularly
Postpartum mothers need to eat a variety of foods to enter the body with necessary nutrients. Detail:
You should eat a lot of lean meat (pork, chicken, beef, shrimp), avoid fatty meat. Eat a variety of beans and nuts such as Soy, black beans, red beans, … At the same time should increase milk and eat more eggs, yogurt in the diet every week.
Use vegetable oil to prepare food, limiting the use of animal fat.
Rice, porridge, noodles, pho … are high in starch and sugar that are good for the mother after birth. Vermicelli and candies, soft drinks, ice cream, … should be limited.
Vitamins and fiber
Eating a lot of dark green leafy vegetables and orange and red fruits will help mom supplement vitamins and minerals . Typically such as vegetables, amaranth, spinach, pumpkin, carrots, sweet potatoes, … Vegetables not only provide many vitamins but also rich in fiber helps prevent constipation very well for mother and baby.
Fruit also contains many vitamins, but mothers should not squeeze water, but chopped up to eat will help fully absorb fiber.
Don’t forget to include iron-rich foods like chicken egg yolk, duck, pork heart, fish, squid, shrimp, pigeon meat, tofu, sesame, jute vegetables, black beans, beans white, lotus seeds, peas, broccoli, broccoli, …
In addition, mothers should drink plenty of water daily (about 2 – 3 liters) because water is also the main ingredient that makes milk for babies. In addition to water, mineral water can be replenished by drinking milk and eating fruits. However, when drinking milk, choose foods that are high in calcium to be good for baby’s bone development. Limit excessive drinking at night to avoid frequent bowel movements.
Foods to avoid
During breastfeeding , mothers need to pay attention to diet to avoid affecting the daily milk quality. If your baby shows strange signs after you eat new foods, you need to revise your menu and immediately remove foods related to this problem.
Some foods mom should avoid at every meal:
Spices with a strong concentration, pungent odor such as onions and garlic are absolutely not recommended for mothers because they will strongly affect the taste of breast milk so that they can give up or make their stomach uncomfortable. .
Fast foods like french fries, fried chicken, etc. are often high in calories and low in nutrients, so moms should limit their use. At the same time, the high amount of fat in these foods can cause problems with breast milk and irritate the stomachs of young children.
Drinks containing caffeine
Foods such as coffee, green tea, etc. will help mom stay awake and reduce stress thanks to caffeine. However, she only drank a small amount. If you drink a lot, it can make it hard to sleep and become irritable. Mom should replace with hot cocoa will help sleep well and good digestive system for both mother and baby.
Alcoholic beverages are always an absolute food that should not be used by pregnant or postpartum women because they adversely affect the nervous system of mothers and babies. If used, the mother must stop breastfeeding for at least 2 hours to remove the alcohol from the mother’s body, no longer in the milk.
Maternal postnatal nutrition should not be proactive in supplementing dietary foods because during this period, mothers will need more calories than usual to maintain the standard energy level and create more milk for their babies.