Friday, April 16

Healthy Eating Tips for Breastfeeding Mothers

When you are breastfeeding, you need a lot of vitamins and minerals. Your body also needs more calories, so your appetite will increase. Breastfeeding can help you lose some of the weight you gained during pregnancy. Weight loss will be followed by fatigue and constant tiredness. Eating less is not recommended.

A variety of foods ensures adequate levels of nutrition in your milk. Eating on time and including a healthy snack can help meet nutritional needs as well as avoid overeating.

Healthy Eating Tips for Breastfeeding Mothers

Making healthy food choices

  • Eat plenty of grains: Rice, pasta or bread give you energy as well as vitamin B group. Whole grains are rich in vitamins and dietary starch that can help prevent constipation. Choose whole grain products, such as brown rice, whole wheat bread or barley instead of pure rice or wholemeal bread.
  • Eat lots of salads and fruits: Salads and fruits are good sources of vitamins and minerals. Leafy salads are rich in folic acid. Vitamin C in fruits like oranges and kiwis helps your body absorb iron. Colorful salads and fruits are rich in carotene, which helps you get adequate vitamin A, such as pumpkins, tomatoes, and all dark green salads.
  • Protein, iron and vitamin B- 12 Choose fat meat and poultry and several meat in your diet to achieve. Often include eggs, beans, tofu, almonds and seeds.
  • Poultry fish, such as salmon, Pacific sauerkraut , or sardines are rich sources of omega- 3 fatty acids that are important for brain development.
  •  Milk and Alternatives – Choose low-fat milk, yogurt, or cheese and other non-dairy sources of calcium, such as calcium-soy milk, tofu, canned sardines, or dark green salad.
  •  Eat seafood and iodine-rich foods, including seaweed or kelp.
  •  Use vegetable oil for cooking
  • Use less salt and only 5 grams or 1 teaspoon of salt daily . Use iodized salt to increase iodine use. Choose low-canned foods, and prepared meats, such as pork thighs and minced meat.
  • Drink plenty of water. During breastfeeding, your need for fluids increases. Drink plenty of water and other fluids to quench your thirst.

Foods to avoid while breastfeeding

  •  Smoking
  • Alcohol It can be passed from your milk to your baby.
  • Fish that contain high levels of methyl mercury: High levels of methyl mercury can damage your child’s developing brain. You should avoid large predatory fish and high methyl mercury fish species, including: shark, squid, marlin, king mackerel, tuna, magnificent alfonsino, orange raffia, yellow-backed sea bream And Dash & Dot Goatfish
  •  Tea and coffee

Daily meal plan

  • This is a common plan for mothers who are exclusively breastfeeding their babies. Individual needs vary.
  • If you are not losing the weight you gained during pregnancy, you should reduce the amount of sugary drinks and foods you eat. These foods include fried foods, water-mixed noodles, ice cream, candy, biscuits, foie gras, soft drinks or sodas, and fruit drinks.

Food Ka Group

Number of meals served daily #

Example of food offered (examples)
One cup = 250 – 300 ml; 1 cup = 240 ml


4 – 5

1 cup rice,
4 cup noodles / spagty / macaroni,
Brad 2 pieces (per pound 8 Slice)



/2 cup cooked salad,
1 cup of cooked without salad



1 medium size fruit (female fist size),
/2 cup of the fruit pieces

Meat, fish, eggs and substitutes

6- 7

40 grams of raw meat, fish, or sleek
1 chicken egg,
4 block of frozen tofu;
4 tablespoons cooked soybeans,
6 to 8 tablespoons other cooked beans

Milk and calcium rich foods


1 cup milk or calcium added soy milk;
2 pieces prepared cheese;
1 carton ( 150 grams) yogurt;
/2 block firm tofu was (set) with the calcium salt,
300 grams Choi Sum 1 provides calcium equivalent cup milk


What are the important nutrients that need special attention?


Iodine is needed for a normal brain to grow and develop. Your iodine use determines the level of iodine in your milk. Seafood, seafood, milk selection, and the use of iodized salt in place of common salt can help you increase your iodine intake, but it may not be appropriate to meet the increased need during lactation ۔ You should consider taking a multi-vitamin and mineral supplement that contains iodine unless you use seaweed regularly. Please consult your doctor.

Aumyga- 3 -crbyla acid

Omega- 3 fatty acids contain DHA (docosahexaenoic acid) and EPA (ecosapentanoic acid). DHA is important for the development of your body’s brain and eyes. Sunflower seeds, walnuts and canola oil are important sources of omega- 3 fatty acids. DHA is found in animal feed sources, especially in poultry. If you do not eat fish, or you are a vegetarian, you may need to take a DHA supplement. Please consult your doctor. You may want to consider a DHA supplement.

Do I need to take vitamin and mineral supplements?

The best way to meet your nutritional needs is to eat a balanced diet. If you are on a limited diet, such as avoiding milk and eggs or seaweed, it is beneficial to take a multi-vitamin and multi-mineral supplement to meet your breastfeeding needs. You should consult your doctor, nutritionist or pharmacist to develop an appropriate formula.

Physical fitness Entertainment Dina
  • Perform at least 30 minutes of physical activity daily . For example, walking fast, swimming, or dancing. Being physically active helps you get your weight back to pre-pregnancy levels. It also benefits your mental and physical health.
  •  Spend some time outdoors to maintain adequate levels of vitamin D.

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