Protein is rich in food: fish (such as salmon and cod), lean meat (such as chicken breast and lean beef), beans (such as tofu and soybean milk) and nuts (such as walnuts and almonds) are all good sources of protein.
2. High-fiber food: Whole wheat bread, brown rice, oats, vegetables and fruits are rich in fiber, which helps digestion and prevents constipation.
3. Calcium and vitamin D: Milk, yogurt, cheese, tofu and green leafy vegetables are all good sources of calcium and vitamin D. Make sure you get enough calcium and vitamin D every day to support your baby's bone development.
4. Foods rich in iron: Lean meat, eggs, beans, green leafy vegetables and dried fruits are all good sources of iron. Lactating mothers are prone to anemia, so it is very important to ensure adequate iron intake.
5. Water: It is very important to maintain adequate water intake for the health and milk production of lactating mothers. Drinking enough water, drinking sugar-free drinks and eating foods with high water content (such as watermelon and cucumber) can help you keep water balance.
In addition, avoid taking too much caffeine and alcohol, because they may be transmitted to your baby through breast milk, which will have a negative impact on your health. If you have special dietary needs or are allergic to certain foods, please consult a doctor or dietitian for personalized advice.