How do lactating mothers eat healthily?

Although you are no longer a pregnant mother, you still need to eat a lot of food to provide adequate nutrition for lactating babies. Please read this dietary guide carefully and hope it can help you and your baby to be healthy and happy. In the process of translating this article, I found that, especially under the influence of China's profound "food tonic" culture, there are still very significant differences between Chinese and western dietary contents and habits. In the postpartum recovery period, mothers' mothers, mothers or Yue Yue usually design daily systematic dietary supplements for them, which will make many dietary suggestions in this article seem too simple and really do not meet the appetite of China people. So in the process of translation, I tried to describe it truthfully, but I also made some deletions. If you are interested or want to change your taste, you can click on the original link to learn.

You are what you eat, and so are your children. (I eat myself, and so does the baby. Maybe as a mother, you are always looking for the most nutritious breastfeeding food, but it is equally important not to be too perfect in this matter. And tell you the good news: the process of producing breast milk will burn 500 calories for your body every day, that is to say, if you are greedy for a small piece of dark chocolate, you will not gain weight! Of course, no matter how much you eat, there is no doubt that healthy and nutritious food is important to your health during lactation.

Eating according to the recommendations of the food pyramid can ensure that you consume the correct proportion of nutritious food every day. You should eat at least six servings of carbohydrates and grains every day; At least three servings of vegetables; At least two servings of fruit; Two or three servings of milk, yogurt and other dairy products; Two or three servings of meat, poultry, eggs and bean products. At the same time, try to eat less high-sugar food or greasy food.

At the same time, lactating mothers need to maintain regular eating habits, even if the schedule is very busy, don't skip meals. Breakfast is a meal that many mothers tend to ignore or skip, but in fact, you can have many quick and healthy choices: a small amount of berries with cereal or cereal; Bagels with cottage cheese; Cheese bagel with green pepper and carrot; Yogurt with dried fruit and cereal. Mothers can also try to cook more healthy food at dinner, and then freeze the unfinished part in the refrigerator for the next few meals.

In order to maintain physical strength, besides daily meals, healthy snacks are also essential-be sure to stock some healthy fast food snacks, such as high-fiber cereals, instant cereals, microwave vegetables, low-fat yogurt, bananas, low-fat cornflakes and so on. Also, you can prepare all the ingredients for making a nutritious milkshake and make a satisfying and nutritious mini meal at any time. When breastfeeding, you can also prepare some snacks that can be eaten with one hand: raisins, peanut butter or jam sandwiches, or compressed cheese.