I want to lose weight after giving birth. What should I eat while breastfeeding and producing milk? Nutritionist: 4 dietary principles to improve your baby's nutrition

After giving birth, faced with a distorted figure, mothers want to lose weight, but also hope to breastfeed and provide enough nutrition for their babies. What should they pay attention to in their diet at this time so that they can eat healthily without gaining weight? Following the nutritionist’s advice, mothers can eat with confidence, which also makes the breastfeeding journey smoother.

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After giving birth, mothers not only have to breastfeed, but also have to face the ensuing care work. Without adequate rest, they will become physically tired and mentally stressed, making it difficult for milk to be secreted. Therefore, emotional stability and happiness should be listed as the top priority. Then, through nutritional supplements and appropriate food intake, milk secretion can be promoted, which will help avoid increasing body burden and weight.

4 principles of diet

Zhao Hanying, director of the Morning Light Health Nutrition Specialist Consulting Center, said that the diet of breastfeeding mothers not only affects their own milk secretion and weight, but also indirectly affects the baby's nutritional intake. Zhao Hanying, a nutritionist, suggested that you should pay more attention to the following four points:

1. Drink enough water

Since 95% of the nutritional composition of breast milk is water, it is recommended that breastfeeding mothers consume enough water to facilitate milk secretion. Generally speaking, the amount of water intake is 30 to 40 ml of water per kilogram. Taking a 60-kilogram mother as an example, the amount of water she needs to consume per day is about 1,800 to 2,400 ml, and so on.

2. High-quality protein

Because breast milk contains whey protein, essential amino acids and immunoglobulins, supplementation of high-quality protein is also essential. It is recommended that mothers consume soy milk, which contains both water and protein and does not contain cholesterol. There is no need to worry about causing cardiovascular burden. Drinking about 500 to 800 ml a day is sufficient. In addition, eggs are also a good choice. One egg yolk is rich in 9 essential amino acids and is also rich in iron, which can supplement iron at the same time. You can eat 2 to 3 eggs a day. In terms of meat, lean pork, chicken breast, etc. can supplement high-quality protein.

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3. Snack intake

In addition to regular meals, in order to maintain sufficient breast milk at all times, nutritionist Zhao Hanying recommends that breastfeeding mothers take the following four snacks in the morning, afternoon and before bed:

Edamame: To avoid obesity and increase the burden on the body, you can choose to eat edamame which is chewy and filling. Like soybeans, it contains the same high-quality soy protein as soybeans, does not contain cholesterol, and does not require the addition of salt, pepper or other seasonings to avoid edema due to overeating.

Supplementary fruits: Fruits are rich in various vitamins, minerals and other nutrients. Supplementing them during breastfeeding has many benefits for the mother or the baby. For mothers who want to lose weight, it is recommended to consume blueberries and grapes. Both are low in calories. Blueberries are rich in polyphenols, which help break down fat and effectively control weight.

Cheese: After childbirth, the body loses a lot of calcium, so it is necessary to supplement enough calcium. Generally speaking, breastfeeding mothers need to supplement about 1,000 mg per day. It is recommended to consume more cheese, dried fish, tofu, drink milk and soy milk. In addition to replenishing nutrients in the body, it can also avoid osteoporosis and hair loss problems.

Tofu soup: If you want to avoid sweets as a night snack, you can cook seaweed egg drop tofu soup or miso tofu soup. In addition to supplementing dietary fiber and protein, it can also promote milk production and increase satiety.

4. Avoid eating oily or alcoholic foods

During breastfeeding, mothers are advised to reduce the consumption of oily and spicy foods, especially fried foods, which not only do not help with weight control, but may also cause excessive fat in the body and increase the chance of milk blockage. In addition, alcohol should not be consumed. If you drink alcohol, you must temporarily stop breastfeeding to avoid affecting the baby's health.

(Photo provided by mombaby)

arts. Compiled by Daisy Interview and consultation by Zhao Hanying, Director of Chenguang Health and Nutrition Specialty Consultation Center

※The original article was published in the May 2022 issue of "Mom and Baby" 423.

※Original link: https://www.mombaby.com.tw/articles/9923361

※Extended reading: Can’t lose weight after breastfeeding? This may be the reason! Nutritionist shares weight loss method suitable for postpartum mothers!

※Extended reading: One month after giving birth, breastfeeding mothers try hard to increase milk supply. Lactation consultants recommend: feeding according to baby's needs to achieve a balance between supply and demand

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