Nutrition suggestions while breastfeeding

Breastfeeding mothers need to burn more calories.
Eat two to three servings more of each of the four food groups daily;
For example, eat a piece of fruit or a meal of yogurt as a snack;
Dairy products, which include yogurt, cheese and milk, are good sources of calcium.

Other foods rich in calcium include:
Salmon or salmon (especially canned fish with softened bones) and sardines;
Almond and sesame kernels;
Cooked soybeans and other peas, beans and lentils;
Tofu (a popular cheese-like food in East Asia, which is actually made from hardened soy milk paste) is rich in calcium sulfate;
Vegetables such as kale, Japanese lettuce and broccoli;
Dried fruits especially dried figs;

All breastfeeding women should take a multivitamin containing folic acid.

Drinks contain liquid foods, especially water, which helps to quench the mother’s thirst;
Many mothers should feel more thirsty and thirsty than usual while breastfeeding their baby. It is a good idea to drink as much as you want while breastfeeding;
Drink water regularly and increase the amount of water you drink in hot weather or when you are very active;

Oil and fat
Add small amounts of unsaturated fat to your daily diet, about two to three tablespoons (30 to 45 ml). This fat can include oils used in cooking, salad oils and used in sauces, margarines and mayonnaise. Limit consumption of butter, solid margarine, solid animal oils and confectionery oils.

Reduce your daily caffeine intake to two cups of coffee or other caffeinated beverages;
Caffeine reaches your baby through your milk and may make him nervous;
Caffeinated foods and beverages include coffee, tea, cola (Coca-Cola, Pepsi Cola and similar beverages) and chocolate.

Diet while breastfeeding
Breastfeeding mothers should not resort to strict diets, as this will reduce their milk supply. For most women, breastfeeding can lead to gradual weight loss, which reduces their excess weight during pregnancy. A breastfeeding mother’s body needs fat stores to produce milk, which are mainly formed during pregnancy.

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