How to take care of nutrition for nursing mothers so that they are healthy enough with milk and quality milk?

Nutrition of nursing mothers is extremely important because this is a factor to ensure the quality and quantity of milk for babies in the first months of life. Thus, nursing mothers need to have a reasonable diet, and do not forget that the working and resting regime combined with a comfortable mental state is also an important factor for make sure there is enough milk to feed your baby.

The necessity of ensuring nutrition for nursing mothers

The World Health Organization (WHO) has recommended that infants should be breastfed as early as 1 hour after birth and exclusively breastfed for the first 6 months, with complementary feeding from six months of age. with breastfeeding up to 24 months of age.

Many studies confirm that maternal nutrition has a certain influence on some micronutrients as well as the mother's milk secretion. If the mother's diet lacks vitamins (especially B1, A and D ...), these vitamins will also be lacking in the mother's milk. Immediately after birth, within the first month, mothers need to be supplemented with vitamin A (tablets of 200,000 units) to be able to provide the necessary amount of vitamin A in breast milk.

Besides, in the first 6 months, the amount of antibodies to the baby is provided by the mother directly through the breast milk, thus ensuring enough energy and nutrients for the mother is also the best prevention for the baby. Children who are fully nourished by breast milk in the first 6 months of life will develop comprehensively both physically and intellectually, children have good resistance, less infections, and when grown up, they will have less Chronic non-contagious diseases.

So how to take care of nutrition for a nursing mother?

Eat up

Because of the high energy requirement, along with the requirement to provide a full range of nutrients, including micronutrients, a breastfeeding mother's whole day diet should be divided into several meals a day. (Average divided into 3-6 meals / day).

Breastfeeding mothers need varied foods

Meals need a variety of foods (at least 10 -15 foods) with all 4 groups of nutrients (carbohydrates; protein; fat; and vitamins / minerals). The diet also needs to provide enough calcium needs (1300mg / day), this amount of calcium is both to provide the baby through breast milk and to prevent calcium loss in the mother's bones.

In addition to other calcium-rich foods (such as meat, fish, eggs, seafood, etc.), mothers need to consume 6.5 units of milk per day (1 unit of milk is equivalent to 100ml of standard liquid milk. , either 15g cheese or 1 cup of yogurt), each unit of milk will give you about 100mg of calcium.

In case of need, the mother needs to comply with the prescription of the physician regarding the addition of vitamins and minerals, especially iron, zinc, vitamin D and calcium. Drink enough water, on average about 2.0 to 2.5 liters of water / day (equivalent to 12 to 15 cups of water).

Supplement essential micronutrients in nutrition when breastfeeding

Immediately after giving birth or within the first month after delivery, mothers are advised to take 1 high-dose vitamin A (200,000UI) tablet, in addition mothers should continue to take iron tablets or multivitamin tablets ( at least 1 month after delivery).

Reasonable labor, cheerful, optimistic

Along with a reasonable diet, mothers need to always keep the spirit of happiness, comfort and optimism. Have a reasonable labor and rest regime. Get enough sleep, ensure 8 hours of sleep per day. In the period of breastfeeding, mothers need to have the care and support of family members, as well as the attention and help of agencies and communities to create conditions for mothers to be fully realized. the right to breastfeed.

Do not abstain from excess, ensure food hygiene and safety

Because many places still have different customs and practices that force mothers to abstain from many things while they are breastfeeding. For example: after giving birth, just let mothers eat rice with white salt, abstain from meat and fish because they are afraid of "fishy" causing their children to have diarrhea (!), This is not necessary and has no scientific basis.

Breastfeeding mothers lose weight better than mothers who don't breastfeed because fat accumulated during pregnancy is converted into breast milk. Therefore, mothers are not actively dieting during this period because mothers will need to have a variety of meals, more energy than usual to meet their energy needs and generate enough milk for their babies. At this stage, to lose weight, mothers only need to have a balanced diet and exercise regularly every day, and at the same time, reduce the amount of sugar in the diet.

Foods to avoid in a nursing mother's diet

Nursing mothers should not use stimulant drinks, foods, such as: alcohol, beer, and coffee; Limit eating spicy foods (onions, garlic, chili ...). Do not eat food that is easily rancid or suspected of being rancid because it is easy to cause poisoning.

Use medication exactly as directed by your doctor

In addition to the nutrition of breast-feeding mothers and the use of drugs during breastfeeding, mothers need to be cautious when using drugs, especially antibiotics, hormonal drugs, and drugs. effects on the nervous system ..., in general, when using the drug, there must be a doctor's prescription and it is necessary to follow the doctor's instructions.

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