How should breastfeeding mothers be fed?

Breastfeeding also protects the mother “Breastmilk is the most suitable nutrient for the development of the baby. It contains essential oils, water, vitamins, minerals, carbohydrates, and protein, which protects the baby’s immune system against infections. Breastfeeding helps reduce breast, ovarian and uterine cancer, bone resorption, diabetes, iron deficiency, postpartum depression and postpartum hemorrhage, and breastfeeding helps to lose weight healthily and faster.

Especially in the first 6 months of breastfed infants, the risk of infectious diseases, cancer, allergy, diabetes, arteriosclerosis, constipation and diarrhea is reduced, the immune and digestive system are strengthened. It happens. ” Breastfeeding period with the correct nutrition and the amount of milk and milk quality increase also increased Specialist Dietician İpek Ağaca Özger, especially in abundant water consumption, protein and calcium intake should not be neglected, he says.

can ı diet when breastfeeding

Nutrition advice for nursing mothers:

1- Do not neglect to eat at least 2 times a week. Omega 3, which is the source of fish, supports the quality of breast milk. Make sure that the fish you prefer is grilled, steamed or baked

2- Take care to consume 1 egg every day. Egg is the best quality protein source food. Your egg may be boiled, omelette or menemen.

3- Give the necessary importance to the group of nutrients. Take care to consume at least 1 cup of milk every day for protein and calcium needs (daily need varies from person to person as is the case for all foods). Lactose-free milk can be preferred if it causes gas complaints. Cheese for breakfast; For lunch and dinner, do not forget to consume yogurt. Make a habit of drinking 1 cup of kefir a day, which is probiotic for the health of your digestive system.

4- Do not forget the nutrients in the grain group. Consume enough amounts of nutrients in a group of cereals, such as rice, pasta, bread. You can choose full grain ones.

while breastfeeding, lose weight

how much should breastfeeding mothers eat

5- Make sure you have enough protein. In addition to eggs, dairy products; Meat, chicken, meatballs, meat meat, such as turkey meat varies from person to person; You should have consumed up to 5 meatballs a day.

6- At least 2 days a week to eat the legume protein source of dry legume. To reduce gas complaints, the pressure cooker should be cooked, boiled or cooking water should not be consumed and cumin should be added. In spite of all this, if the gas causes a complaint and passes to the baby through milk, it should be interrupted for a while.

7- Pay attention to your vitamin D intake. Vitamin D is not found in foods; sunlight is directly reflected on the skin. Therefore, every day, take care to go to the sun. Also don’t forget to take your baby to the sun for 15 minutes to get vitamin D.

8- Use iodized salt in meals. Iodine, which cannot be supplied with natural foods, passes from mother’s milk to the baby with the use of iodized salt.

how many calories should breastfeeding mom eat

9-be careful to your sweet preferences. Meet your sweet needs with sweet, fruit fruits, light milky desserts, sweet foods with high nutritional value.

10- Open tea, decaffeinated coffee, lime, mint, chamomile, such as herbal tea you can choose. Take care to drink without sugar.

11- Eat at least 1 handful of red fruit or vegetables every day! Red-colored vegetables and fruits come from natural pigments called natural lycopene ‘and’ anthocyanin red. The red color group includes tomatoes, watermelon, rosehip, strawberry, red raspberry, grapefruit, pomegranate, red pepper, cranberry. Make sure you consume red food during the day.

12- Every day eat at least 1 handful of orange fruit or vegetables! Yellow-orange foods rich in vitamin A stimulate the body; strengthens the immune system. Fruits and vegetables in the yellow-orange color group: Pumpkin, Carrot, Peach, Apricot, Melon, Mango, Nectarine, Orange, Tangerine, Persimmon, Medlar, Maltese prune (new world), Pineapple, Papaya, Lemon, Yellow pepper Sweet potato, corn and yellow tomatoes

o Do not forget to consume fish at least 2 times a week. Omega 3, which is the source of fish, supports the quality of breast milk. Make sure that the fish you prefer is grilled, steamed or baked.

how should be feed when  breastfeeding

o Take 1 egg every day. Egg is the best quality protein source food. Your egg can be bitten, omelet . o Give the necessary importance to nutrients in the milk group. Take care to consume at least 1 cup of milk daily for protein and calcium needs (daily need varies from person to person, as is the case for all foods). Prevent lactose-free milk if gas causes a complaint You can be. Cheese for breakfast; For lunch and dinner, do not forget to consume yogurt. Make a habit of drinking 1 cup of kefir a day, which is probiotic for the health of your digestive system.
Remember that nutrients in the cereal group. Consume enough amounts of nutrients in a group of cereals, such as rice, pasta, bread. You can choose full grain ones.
o Make sure that you have enough protein. In addition to eggs, dairy products; Meat, chicken, meatballs, meat meat, such as turkey meat varies from person to person; You should have consumed up to 5 meatballs a day.
o Dry legume meal, which is a vegetable protein source, should be consumed at least 2 days a week. To reduce gas complaints, the pressure cooker should be cooked, boiled or cooking water should not be consumed and cumin should be added. In spite of all this, if the gas causes a complaint and passes to the baby through milk, it should be interrupted for a while.
o Take care of your vitamin D intake. Vitamin D is not found in foods; sunlight is directly reflected on the skin. Therefore, take care to go out to the sun every day. You can also take vitamin D to take your baby at 15 min. Do not neglect to the sun.

o Use iodized salt in dishes. Iodine, which cannot be supplied with natural foods, passes from mother’s milk to the baby with the use of iodized salt. o Pay attention to Sweet preferences. Meet your sweet needs with sweet, fruit fruits, light milky desserts, sweet foods with high nutritional value.

o Open tea, decaffeinated coffee, lime, mint, chamomile, such as herbal tea you can choose. I suggest you drink without sugar.

o Consume at least 1 handful of red fruit or vegetables every day! Red-colored vegetables and fruits come from natural pigments called doğal lycopene ‘and’ anthocyanin Kırmızı. The red color group includes tomatoes, watermelon, rosehip, strawberry, red raspberry, grapefruit, pomegranate, red pepper, cranberry. Be sure to eat red food during the day. o Consume at least 1 handful of orange fruit or vegetables every day! Yellow-orange foods rich in vitamin A stimulate the body; strengthens the immune system. Fruits and vegetables in the yellow-orange color group: Pumpkin, Carrot, Peach, Apricot, Melon, Mango, Nectarine, Orange, Tangerine, Persimmon, Medlar, Maltese prune (new world), Pineapple, Papaya, Lemon, Yellow pepper , Sweet potatoes, corn and yellow tomatoes

Eat at least 1 handful of green fruit or vegetables every day! High vitamin C content and attention to the fruits and vegetables in the green group should give importance to our nutrition. These are: Green Grapes, Green Plum, Kiwi, Lime, Green Onion, Avocado, Broccoli, Black Cabbage, Lettuce, Arugula, Fresh Mint, Dill, Cress, Sorrel As All Herbs, Green Beans, Pumpkin, Green Bell Pepper, Green Chili Pepper Asparagus, Pea, Bruksel sprouts, Cucumber, Spinach, Chard, Mustard, Purslane, Cress and all other green leafy vegetables. Never Green!

o Consume at least 1 handful of purple fruit or vegetables every day! Very strong antioxidant in this color group rich in anthocyanins: Eggplant, Beetroot, Purple cabbage, Red onion, Purple / red radish, Blackberries, Black raspberries, Bilberries, Figs, Purple plum, Prunes, Purple & Red & Black grapes, Cherry, Cherry, Currants It is found in black mulberry, raisin, blood orange. Purple color fruit plates, salad bowls are not missing.

o Consume at least 1 handful of white fruit or vegetables every day! Notable for its quality pulp contents; Therefore, this group, which is friendly to the digestive system Banana, Apple, Pear, Quince, Cauliflower, White Cabbage, Garlic, Onion, Ginger, Mushroom, Potato, Radish, Jerusalem artichoke, Chicory, Celery, Artichoke and Leek. White color is also missing from our tables


19 Responses

  1. Paula Ewing says:

    Thank you for this article. It was really answering a lot of my questions!

  2. sheela says:

    thanks a lot for article

  3. Paula Ewing says:

    Great article! Lots of great information!

  4. Lilla Szászvári says:

    Thanks a lots of article

  5. Nikoletta Havasi says:

    A lot of great information. Thanks!

  6. Nikoletta Havasi says:

    Great informations. Thanks!

  7. Szászvári Lilla says:

    Thank a lots of article

  8. Bryce says:

    Thank you. Good info.

  9. DELPHINE says:

    Thanks for the article

  10. Francesca Girau says:

    very interesting

  11. Franciska Frank says:

    I didn’t know about the foods that made milk while breastfeeding my baby. thanks

  12. Szabina says:

    Thank you good info😊

  13. HM says:

    Informative … thank you 🙂

  14. MOMI_CORE says:

    Our study led by Dr. Sara Moukarzel and published in the International Breastfeeding Journal () is th…

  15. cyndije says:

    Great article and guide for breastfeeding and pumping!

  16. ynnosttekcorc says:

    “What age should I stop breastfeeding my child?”
    “How can I help get my baby to sleep on a night?”
    “cheep fags nd booze”

  17. MrsVori says:

    yummymummies ep. 3 Maria and her drag queen mother thinks the lady behind them who is breastfeeding is disgusting…

  18. beckysmyth92 says:

    This is truly awful. Had this said to me by someone (not a midwife or any profession) and it really…

  19. BfeedPlace says:

    Right after you have a baby, the last thing you feel like doing (or should be doing) is getting up to exercise. For…

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