Eating is a big thing. What you eat every day determines a person's physical development. It is even more important for a mother, because the stomach is responsible for not only her own nutritional needs but also the newborn baby, so it is very important for the mother to eat three meals a day and supplement. , the following will introduce to you the diet of three meals a day for pregnant women, and what to eat more.

What kind of meals can I eat after giving birth

Food is the most important thing for people. What to eat for three meals a day can be said to be something that almost everyone has to consider every day. Especially for breastfeeding mothers, the arrangement of three meals a day is something that cannot be taken casually. Breastfeeding mothers should pay special attention to a balanced diet and comprehensive nutrition, and the intake of vegetables, fruits, and fish should be reasonable. The following are recommended three-meal recipes for breastfeeding mothers:

1. Breakfast recommendations

Soy milk: 250 ml of soy milk

Brown sugar boiled eggs: 35 eggs grams, 20 grams of brown sugar

Fried dough sticks: 100 grams of fried dough sticks

Bean sprouts mixed with vermicelli: 50 grams of soybean sprouts, 25 grams of vermicelli

[Snack]

Braised pork trotters with peanuts: 25 grams of pig trotters, 15 grams of peanuts, 50 grams of vermicelli

Hanaki: 50 grams of standard vermicelli

2. Lunch recommendations

Tofu and crucian carp soup: 50g crucian carp, 50g tofu

Fried potato shreds: 150g potatoes

[Additional meal ]

Sweet porridge: 50 grams per meter, 20 grams of brown sugar

Biscuits: 50 grams of biscuits

Fried shredded radish: 100 grams of carrots

3. Dinner recommendations

Rice: 250 grams per meter

Sauteed rape: 150 grams of rape

Braised chicken nuggets: 50 grams of chicken

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Shiitake mushroom and bamboo shoot slices soup: 15g mushrooms, 20g bamboo shoots

[Snack]

Lily millet porridge: 50g millet, 15g lily

Peach cake: 50 grams of peach cake

4. Note

Additional food throughout the day: 50 grams of vegetable oil.

Total energy for the day: 20.3 megajoules (140 grams of protein, 135 grams of fat, 766 grams of carbohydrates, 789 mg of calcium, 34 mg of iron)

What to eat during lactation

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Breastfeeding mothers are the greatest, and breastfeeding mothers are the most beautiful. Young mothers should not give up breastfeeding, for the sake of their children and for themselves. Therefore, mothers should supplement themselves with good nutrition. High-quality breast milk is the best source of nutrition for newborns. Only when the mother absorbs sufficient nutrients can the baby receive sufficient and nutritious breast milk.

During breastfeeding, mothers should increase their caloric intake by 500 calories per day. Through appropriate nutritional supplements, they can help improve the nutritional quality of milk, including fat, sugar, protein, etc., and keep in mind the principle of a balanced diet.

During the lactation period, the mother’s daily protein requirement can be increased by 15 grams, which can be obtained from milk, eggs, beans, fish and meat. Approximately 1 to 2 cups of milk or meat slices about the size of your palm will be added. For For vegetarian mothers, you can choose high-quality protein such as tofu, dried tofu, soy milk, dried shreds, and bean buns made from soybeans. If the baby is allergic to dairy products, the mother can still drink milk, because after it enters the mother's body, it is decomposed by enzymes and has no effect when the baby drinks it. However, it is important not to give protein to babies under one year old to avoid allergic reactions.

You should eat more foods rich in calcium and iron, which is good for both the baby and the mother. To supplement calcium, you can eat dried fish, milk, etc., to supplement iron, you can eat pork liver, beef, red meat or dark green vegetables, etc. Vegetarian mothers can also supplement vitamin B complex through nuts. As for the iron content in mother's milk, for the baby after six months, because the baby's demand for it increases, the iron in the mother's body is not enough to supplement the baby, so the baby also needs to supplement it through supplementary foods. nutrition.

Mothers should also take in a variety of nutrients such as vitamins and fiber. You can supplement it from various fruits and vegetables to obtain different nutrients, such as purple anthocyanins, green chlorophyll, yellow beta carotene, and red lycopene, which are good for the skin and body's anti-free radical, antioxidant or It is helpful for growth and development, and mothers must also pay attention to the intake of these substances.

Mothers need to take in enough water every day, at least 3,000cc per day, because milk secretion requires water to be produced smoothly, and taking in enough water helps metabolism, and drinking water Mainly use warm water. Due to osmotic pressure, water will flow to the cells more easily. If the cells have more water, the amount of milk will naturally increase. Because there are many soupy and watery foods in the daily diet, there is no need to drink too much water. Mothers can wait until they are thirsty to drink to avoid edema caused by drinking too much water.