Dietary Guidelines for Lactating Women

For women, it is necessary to supplement nutrition during breastfeeding, and by supplementing nutrition themselves, their children can also better absorb more nutrition. Therefore, many women now want to have a specific understanding of the dietary guidelines for women during breastfeeding. In order for you to understand it as soon as possible and to get better nutrition, please take a look at the following answers.

1. Increase intake of fish, poultry, eggs, lean meat and seafood

? Lactating women should add 100g-150g of fish, poultry, eggs and lean meat every day, and the protein they provide should account for more than 1/3 of the total protein.

? Eating more iron-rich foods such as animal liver, animal blood, and lean meat can prevent or correct nutritional iron deficiency anemia

? Breastfeeding women should also eat more seafood. In addition to being rich in protein, marine fish and shrimp also have fat rich in brain gold - DHA. Oysters are rich in zinc, and kelp and seaweed are rich in iodine. These nutrients are essential nutrients for the growth and development of infants, especially the development of the brain and nervous system.

If it is difficult to increase the intake of animal food, you can also eat more soy products to supplement high-quality protein. Or supplement with nutritional health foods such as Nutrilite protein powder.

2. Drink more milk and soup

? Milk is high in calcium and easy to absorb and utilize, making it the best food source of calcium. Drinking 500 ml of milk every day can provide about 600 mg of high-quality calcium;

? Small fish and shrimps that are eaten with their shells and bones, soybeans and their products, sesame paste, dark green vegetables, etc. are also foods rich in calcium and it is recommended to eat more of them.

? Drinking more soup is beneficial to the secretion of breast milk.

Fish soup, chicken soup, meat soup, etc. are not only delicious, but also can promote the secretion of milk.

An economical and affordable method is to use tofu soup or bone soup with appropriate amounts of soybeans, tofu, green vegetables, etc. to promote milk secretion.

3. Eat a variety of foods during the postpartum period, but not too much

The postpartum period is commonly known as "confinement". The diet during the postpartum period should be a diversified and balanced diet based on the principle of meeting nutritional needs, without any special taboos.

Fresh vegetables and fruits contain a variety of vitamins, minerals, dietary fiber, pectin, organic acids and other ingredients, which can increase appetite, increase intestinal motility, prevent constipation and promote milk secretion.

4. Avoid smoking, drinking, and strong tea and coffee

Smoking and drinking are prohibited from the peri-pregnancy period to the pregnancy period and then to the breastfeeding period! Smoking by breastfeeding mothers is harmful to the health of the baby! Second-hand smoke is even more harmful! Drinking strong tea and coffee can also affect the health of the baby through breast milk, so they should also be avoided.

5. Scientific activities and exercise to maintain a healthy weight

Breastfeeding is beneficial for weight loss. In addition to paying attention to a balanced diet, breastfeeding women should ensure adequate rest and sleep, avoid premature weight bearing, and engage in appropriate physical activities and exercises of appropriate intensity, such as postpartum aerobics, to maintain a healthy weight.

Dietary guidelines for women during breastfeeding. For women, it is important to have a specific understanding of these aspects during breastfeeding. Only through specific understanding can you make your body healthier and your child healthier through dietary adjustments during breastfeeding. Therefore, you must have a comprehensive understanding and knowledge of the content introduced above.