Principle of eating for 2 people when breastfeeding

It is not only during pregnancy that a mother needs to memorize the recipe "for two people". While still breastfeeding, continue to maintain certain nutritional standards to ensure the quality and quantity of milk for your baby.

What do you eat, you "eat" like that

Although the milk production mechanism for lactation will be automatically "switched on" by hormones during pregnancy, the mother always needs to pay attention to her diet, because it is the decisive factor. quality of the milk flow produced.

When you are pregnant, the nutrients from your meals enter your baby's body through the placenta and umbilical cord. When a baby is born, breast milk is the intermediate way to transport nutrients absorbed into the baby's body. Thus, what the mother eats is also what the baby will receive.

You should eat a variety of meat, fish, eggs, green vegetables, fruits to natural spices such as pepper, ginger, onions ... to help your baby build a delicate taste right from the moment you breastfeed.

Good nutrition, abundant milk

A diet packed with healthy foods not only provides calories, vitamins and minerals, it also helps keep your hormones in balance. Hormones are one of the keys to starting milk production in the body. Therefore, since ancient times, people have focused on choosing the right foods to benefit mothers after giving birth.

Breastfeeding: How to get plenty of milk? Low milk supply or lack of milk is one of the most common concerns among breastfeeding mothers. It is important to check your baby is getting enough milk and learn ways to improve to have more milk.

The first milk flow affects nutrition in the future

If from the time the baby was breastfed, the baby was exposed to a variety of different flavors, when growing up, the baby will become familiar with those flavors and less fussy about eating. At the same time, mothers should remember to add foods that mothers want babies to love later such as green vegetables, fruits ...

Rules for a "standard" diet when breastfeeding

To get a nutritious milk stream, do not forget to add important groups of substances such as protein, fat, calcium, carbohydrates ... If you are pregnant, you only need to add about 300 calories while nursing. In breast milk, you will need to increase your additional energy to about 500 calories. In general, each day will need:

5 servings of foods rich in calcium

3-4 servings of green leafy vegetables

Over 3 servings of cereal

3 servings of food contain protein

2 servings of foods rich in vitamin C

At least 1 serving of iron-rich foods

Minimum 1 serving of fruit / vegetable

You will also need a source of beneficial fats such as fatty fish, vegetable oils or oilseeds like almonds, sesame ...

What to eat to have more milk? 10 super foods you should not miss Nutrition plays an important role in creating a rich source of breast milk. Some dishes will be especially helpful in increasing the quantity and quality of the milk as well. If you still do not know what to choose from, please refer to the 8 suggestions below

At the same time, do not forget to replenish your body with water. Water is an important component to make breast milk and if the body is dehydrated, the system of milk-producing organs will also suffer.

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