Perhaps during the postpartum period, your mind is busy with reducing the extra weight that you gained during pregnancy... but at this stage there is a more important issue and that is paying attention to postpartum nutrition.... At this stage, you should pay attention to consuming the right foods so that you can become an ideal mother for your child..

Paying attention to nutrition after delivery is very important... Healthy maximizes your energy throughout the day.... The quality of breast milk remains almost the same regardless of the food you consume, but the important thing to note is that if you do not have a proper diet for postpartum nutrition and do not get the nutrients necessary to receive milk as valuable resources... keep it alone.

So, you need to make sure that you are getting all the nutrients your baby needs through food....because it will benefit you and your baby....Try to include the following foods in your regular diet for postpartum nutrition.

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12 essential ingredients for postpartum nutrition

1) Salmon fish

There is no such thing as a perfect food....but when it comes to a good postpartum diet, salmon is a great choice.

Salmon, like other fatty fish, is rich in a type of fat called DHA.... DHA is vital for the development of the baby's nervous system.... All mothers' milk contains DHA, but the amount is higher in the milk of women who get more DHA.... The DHA in salmon may also help improve the mother's mood... Studies show that this fat can prevent postpartum depression.

Caution

The US Food and Drug Administration recommends that lactating women, pregnant women and women who plan to become pregnant limit their consumption of salmon.. In fact, it is recommended to consume 12 ounces of salmon per week (equivalent to two main meals). Mercury and should not be consumed together. The average consumption of these fishes is recommended at about two meals a week.

To get information about postpartum nutrition, it is better to consult a gynecologist.

2) low-fat dairy products

Regardless of whether you prefer yogurt, milk or cheese, dairy products are an important part of a healthy diet while breastfeeding. Milk is rich in vitamin D, which helps strengthen bones.

In addition to providing protein and B vitamins, dairy products are also considered one of the best sources of calcium.... If you breastfeed, the calcium in milk helps your baby's bones grow.... So you need to get enough calcium.... Try to include at least 3 cups of dairy products in your diet every day

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3) Beef

As a new mom, you can double your energy levels by consuming iron-rich foods like beef. Iron deficiency lowers energy levels and makes it difficult to meet your baby's needs.

Postpartum nutrition for nursing mothers should include extra protein and vitamin B-12 than other people....beef is a good source of both.

4) Legumes

Beans are rich in iron.... Beans that are dark in color, such as red and black beans, have more iron.... Therefore, they are very suitable food for breastfeeding, especially for vegetarians.... These two groups of beans are cheap and at the same time high-quality non-animal protein food sources.

5) Blueberry

Nursing mothers should consume two or more servings of blueberries or its juice per day.... Blueberries are an excellent choice to meet the nutritional needs of mothers.... This delicious berry is full of beneficial vitamins and minerals.... Blueberries also contain a good level of carbohydrates that help maintain high energy levels.

6) Brown rice

You may want to lose pregnancy weight by cutting out carbs, but don't... Sudden weight loss can reduce milk supply and make the milk feel loose.

Include whole grains (containing bran) such as brown rice, which are healthy sources of carbohydrates, in your diet to keep your body's energy at a high level. Foods such as brown rice provide the calories the body needs to produce quality milk.

7) Orange

Oranges consist of nutritious food sources that increase the body's energy.... Oranges and other citrus fruits are valuable food sources for pregnancy.... because lactating mothers need more vitamin C compared to pregnancy.

If you don't have enough time to eat a snack, prepare some orange juice at the beginning of the day and consume it throughout the day.. You can also use calcium-enriched orange juice...

8) Eggs

Eggs are a great solution to meet your daily protein needs... Two half-boiled eggs for breakfast, one or two boiled eggs with toast for lunch, or with a salad or omelette for dinner are very good options.

You can also use eggs enriched with DHA... in this way, the amount of essential fatty acids your body receives (part of which is provided through milk) will be doubled.

9) Whole grain bread

Folic acid is vital for the development of the child in the early stages of pregnancy... but its importance does not end there... Folic acid is an important nutrient in breast milk that is necessary for the proper development of the child and for the mother's own health.

Wholemeal breads and pasta enriched with folic acid also provide a suitable concentration of fiber and iron for the mother's body.

10) Vegetables with broad leaves

Broad leafy vegetables like spinach, swiss artichoke and broccoli are rich in vitamin A, which is good for both mother and baby....These vegetables are a non-dairy source of calcium, and in addition, they also contain adequate amounts of iron and vitamin C....Vegetables are generally low-calorie foods..antioxidants.

11) Cereals for breakfast

After a long night's sleep, one of the best foods to eat postpartum in the morning is breakfast cereal.. Many cold breakfast cereals are fortified with essential vitamins and nutrients to meet your nutritional needs..

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12) Water

Nursing mothers are at risk of water loss (dehydration) which depletes their energy.. To maintain the body's energy level and the amount of milk produced, be sure to consume enough fluids.

For this purpose, there are several options so that you can provide some of the fluids you need through the consumption of fruit juice and milk... but be careful of consuming fluids containing caffeine such as coffee and tea.

Drinking more than 2-3 cups of caffeinated beverages per day is not recommended... Another solution in this regard is to use decaffeinated coffee... because caffeine enters the breast milk and can cause irritation to the baby or disturb his sleep.

To obtain information about postpartum nutrition, it is better to visit a gynecologist doctor.. It is possible to make an appointment online through the GCORP LLC website... You can also refer to the office's contact number and address through GCORP LLC.