Everyone knows that breastfeeding mothers need to pay special attention to eating, after all, this one person eats, and it needs to be used by two people.
We are made up of the food we eat, and whether we eat well or not determines how well we grow.
What to eat and how to eat is actually not difficult at all!
Come on, come on, a limerick poem, you'll understand after reading it!
Eat more coarse grains as the staple food, and eat a bowl of rice every day.
Vegetables and fruits need to be in moderation, 7 taels of fruits per pound of vegetables.
Fish and poultry meat are more than 3 taels, and eggs come one a day.
Drink 2 cups of milk and only a handful of soy nuts a day.
The most important thing is to eat lightly, reduce the amount of fat and then reduce it.
With an official standard diagram, it is easy to understand:
The picture is from the official website of the Dietary Guidelines for Chinese Residents
Eat more coarse grains as the staple food, and eat a bowl of rice every day.
The staple food should not only be rice and noodles, but also black rice, millet, corn, red beans, oats, yams, purple potatoes, and potatoes (potatoes are not vegetables, proper staple food!). And so on.
Refined rice noodles do taste better, but in addition to providing carbohydrates and a small amount of protein, there are very few other nutrients. Especially vitamins and minerals, as well as some plant compounds, are extremely low in refined rice noodles~
But they are also very important, especially when it comes to the overall quality of breast milk!
Therefore, eat multigrain potato rice, add less multigrain potatoes at first, and then gradually increase the amount.
The staple food is very important, 3 meals a day, and 1 bowl of rice for each meal~
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Vegetables and fruits need to be in moderation, 7 taels of fruits per pound of vegetables.
Vegetables and fruits, both equally important, cannot be substituted for each other.
So, remember to eat fruits, but also vegetables!
Most mothers will not forget the fruit, but the dish is really not easy to eat. A pound of vegetables a day, dark leafy vegetables need to account for 1/2 of the vegetables, and other tomatoes, bell peppers, broccoli, pumpkin, kelp, seaweed, etc. are also good choices. Fruit is 7 taels a day, but as much as possible to ensure the diversity of varieties, colorful fruits will be better~
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Fish and poultry meat are more than 3 taels, and eggs come one a day.
Meat should be eaten, but it needs to be eaten in a different variety.
Pork, beef, lamb, chicken, duck, fish, shrimp, crab are all OK, as diverse as possible.
Eggs, duck eggs, quail eggs, every kind of egg is a good egg, eat it every day, eat it with different varieties, but don't be greedy.
Drink 2 cups of milk and only a handful of soy nuts a day.
Postpartum mothers should drink more milk, it is recommended to drink 500ml a day, one cup in the morning and one in the evening; Or it is okay to eat it with a meal.
If you don't like milk, you can drink yogurt; Don't drink yogurt, eat cheese sticks, and cheese slices are also good. It doesn't matter what kind of dairy product you have, just drink milk! Drink enough milk (if you really don't drink milk, you can make up enough calcium tablets)!
You can also eat fried soybeans, soy milk, tofu and so on in your daily diet.
It is good to choose oily pumpkin seeds, pistachios, walnuts, and peanuts for nuts.
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The most important thing is to eat lightly, reduce the amount of fat and then reduce it.
When breastfeeding, it's the best time to lose weight!
Because the process of producing breast milk is the process of consuming energy! You can lose weight by lying down!
However, if the diet is greasy and the excess energy is consumed, the effect of weight loss may be reduced.
Try to choose steaming, boiling, stewing, stir-frying and other cooking methods, less frying, frying, and roasting, so as to preserve more nutrients of the ingredients and consume less excess oil~
A light diet, oil control and salt reduction (iodized salt) are beneficial to the health of the mother and the baby.