Diet for postpartum mothers will scientifically help the process of raising children and quickly get back in shape. So, what should mothers eat and shouldn't eat after giving birth?
Nutritional needs of mothers after birth
2,550 Kcal / day is the daily energy needed by mothers after giving birth. This is recommended by the National Institute of Nutrition.
Specifically, mothers need to meet their needs for:
Protein (protein): 79g / day for the first 6 months and 73g / day for the next 6 months. Foods with high quality protein are meat, fish, eggs, milk, beans, ... You should eat more lean meats, avoid fatty meats. Every week, mothers should also increase drinking milk and eat more eggs, yogurt.
Lipids (fat): 55 - 65 grams / day. This is an important nutrient for your baby's brain and eyesight. Mother should use vegetable oil, fish oil, some fatty fish.
Carbohydrates: mothers should eat rice, porridge, pasta, pho ..., limit eating vermicelli and confectionery.
Fiber: support mothers to prevent constipation and boost immunity. Dark green vegetables that contain a lot of fiber are greens, amaranth, spinach, sweet vegetables, ... In addition, mothers can eat fruits and vegetables such as sweet potatoes, broccoli, pumpkin, carrots. , ... Fruit also contains many vitamins. Instead of squeezing water, mothers should cut them into small pieces to eat them to help tolerate fiber.
Water: 2.0 - 2.5 liters / day will be enough for mothers to produce milk for their babies. Mother should drink plenty of water, milk, juice, soup.
Vitamins and minerals: found in fish, seafood (shrimp, crab, oysters, snails ...), milk and dairy products, beans / seeds, spinach, fresh fruits. Adequate supplement of vitamins will maintain the functioning of the body and support better mineral absorption.
What should the diet for mothers after giving birth?
A complete nutrition will help mothers quickly benefit from pregnancy and childbirth. When the mother is abundant in energy, the baby will also "enjoy" the abundant source of nutritious milk.
Cereals 450-500g
Eggs 40-50g
Beans and bean products 50-100g
Fish and meat from 80-100g
Vegetables from 300-400g
Fruit from 100-200g
Grease 20g
Essential micronutrients. During the first month of life, mothers should take 1 high dose vitamin A (200,000UI) tablet. At the same time, mothers should continue to use iron tablets or micronutrients (at least 1 month after birth).
What should be noted in the diet for mothers after giving birth?
Foods to avoid
Fish containing mercury: such as tuna, swordfish, and shark. Mom refrains from eating fish high in mercury. Mercury in breast milk can affect your baby's nerve development.
Spices: Spices with a high concentration and pungent odor will strongly affect the taste of breast milk. Your baby may stop feeding or his baby stomach feels uncomfortable. Therefore, mothers should avoid onions and garlic in daily meals.
Fast food: French fries, fried chicken, ... are often high in calories and low in nutrients. The amount of fat in these foods directly affects breast milk and irritates the baby's stomach.
Drinks containing alcohol, caffeine: Coffee, green tea, ... will help your mother awake and reduce stress. But if the mother drinks a lot, the breast milk will make it difficult for the baby to sleep, or wince. A cup of hot cocoa will help you sleep well. At the same time very friendly with the digestive system of both mother and baby.
Maintain a scientific diet
Eat several meals, about 3 main meals and 2-3 snacks a day. This way to divide meals has just loaded a lot but still does not have bloating, indigestion. Please limit eating too full.
The menu does not abstain from too much. Diversity of foods in 4 groups of nutrients: carbohydrates; protein; fat and vitamin / mineral groups.
Drink about 12 to 15 glasses of water per day.
Limit diet foods. During this stage, mothers need more calories than usual to maintain the standard energy levels and make more milk for the baby. If you want to lose weight, you just need to have a balanced diet. Mothers should combine regular daily exercise with reducing sugar in the diet.
Ensuring food hygiene and safety. Do not eat food that is easily rancid or suspected of being rancid because it is easy to cause poisoning.
Ensure that the diet for the mother after giving birth follows the above suggestions, the mother will benefit from both milk and healthy. Go steadily with your baby through the first years of life, mother!
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