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Home Feel Good Nutrition 8 food recommendations for new mothers

8 food recommendations for new mothers

Even if you want to hurry to get rid of the pregnancy weight you gain, eating adequately and balanced will give you the life force that will increase your energy as a new mother and make you the best mother. For your baby and your own health, you should make sure that you get the nutrients your baby needs by consuming milk-making nutrients together when breastfeeding.

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There's no such thing as perfect food. But when it comes to nutritious and strong foods for new mothers, salmon is the closest food to this concept. Among the best milk-making foods, salmon, among other oily fish, are quite rich in the type of fat called DHA. DHA is very important for the development of the baby's nervous system. DHA in salmon also helps you feel good. Research shows that salmon plays a major role in preventing postpartum depression.

a plate of fish and lemon slices

Whether you eat yogurt, milk or cheese, dairy products form the most important part of breastfeeding mothers' diet plans. In addition to providing protein, vitamin B and vitamin D, dairy products are one of the best sources of calcium. During breastfeeding, your milk contains plenty of calcium to support the baby's bone development, so it is important to get enough calcium to meet your own needs as well. One way to achieve this is to consume at least three meals of dairy products every day as part of a nutrition plan for breastfeeding mothers.

a table with food and tea

As a new mother, if you are looking for varieties of nutrients that will increase your energy, you can consume foods rich in iron, such as veal. Iron deficiency reduces energy, which can cause you to have difficulty coping with the demands of the newborn baby. You also need extra protein and vitamin B12 during breastfeeding. Veal is a great source where both of these nutritious elements are abundant.

Mothers during breastfeeding should consume one or more servings of fruit or drink juice every day. Mothers during breastfeeding need vitamin C more than pregnant women, orange and other citrus fruits are an indispensable food source for mothers during this period. Can't find time to consume them? Squeeze a little fresh orange juice at the beginning of the day so you can get the vitamin C you need, or even opt for calcium-fortified foods to increase the benefit of this drink.

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Beans, especially dark ones such as kidney beans, are a great food source during breastfeeding, especially for vegetarian mothers. They are not only rich in iron, but also budget-friendly foods. They contain high quality vegetable protein.

a table full of food

Egg yolks are one of the rare sources of nutrients rich in vitamin D, this vitamin keeps our bones strong and helps babies develop bones. Eggs are also a versatile food that you can use to meet your daily protein needs. You can break a few eggs for breakfast, add one or two boiled eggs to your salad for lunch, or make an omelette.

a basket of brown eggs

The benefits of green leafy vegetables such as spinach, cabbage and broccoli do not stop at counting. These vegetables contain plenty of vitamin A, which your baby should take from breast milk. They are food sources that are not classified as dairy products, which are rich in calcium. They are also rich in vitamin C and iron.

a group of vegetables

Dehydration is the most important factor that can cause energy loss. Therefore, breastfeeding mothers are especially at risk in this respect. Take care to drink at least eight glasses of water a day to keep your energy level and milk production at the highest levels. You can diversify your options and meet your liquid requirements in different ways by drinking milk or juice, but you should be more careful when it comes to caffeinated beverages such as tea or coffee. Keep the intake of such beverages in recommended quantities or try decathinated varieties of the same beverages. Because caffeine gets into breast milk.

a pair of hands holding a glass of water
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