[summary] Postpartum Nutrition For Women
Diets like, should and should not eat to have abundant milk sources for children is always the top concern of pregnant women. A reasonable diet and a relaxed spirit will help mom quickly recover after a hard struggle. Check out the article below from Hopital Hospital for more useful information about postpartum nutrition for mothers!
Nutritional needs of mothers after birth
During pregnancy and childbirth, mothers have lost a lot of energy for activities such as providing nutrition for the developing fetus, producing colostrum in the last months of pregnancy and producing milk to feed. the baby immediately after birth, blood loss at birth ... Therefore, the energy and nutrition needs of the nursing mother is very high, even higher than during pregnancy.
The energy and nutritional needs of nursing mothers will be higher than during pregnancy
Demand for energy
The energy needs of a nursing mother will be about 500 Kcal higher than that of a normal woman, equivalent to about 3 bowls of rice and food divided into meals during the day
- Before and during pregnancy gaining weight from 10 - 12kg: The diet should ensure to reach 2260 Kcal / day for light workers and 2550 Kcal / day for average workers.
- Before and during pregnancy less than 10kg weight gain: The diet needs a variety of foods, to ensure adequate energy needs while breastfeeding.
The recommended amount of protein for lactating mothers is as follows for Vietnamese:
In the first 6 months, eat an additional 19 grams / day compared to normal needs, the total amount of protein / day is 79g.
For the next 6 months, adding 13g / day, the total amount of protein needed to provide 1 day is 73g.
Protein is essential for nursing mothers
Note: Choose high quality protein foods like meat, fish, eggs, milk, beans ...
Fat needs (Lipids)
Need to provide 20-30% of the energy is fat in the diet
This amount of fat is important for your baby's brain and vision development.
Vitamins and minerals
Every day mom needs to supplement ≥400g fruits, vegetables to provide enough fiber and avoid constipation.
Demand for water
To produce enough milk, mothers need to drink on average about 2.0 to 2.5 liters of water / day (equivalent to 12 to 15 cups of water).
Guidance on appropriate nutrition for mothers after giving birth as recommended by National Institute of Nutrition
Increase the number of meals during the day
The diet of a lactating mother should be divided into several meals a day, about 3-6 meals a day to meet energy needs.
Diversity of foods in the meal
Mothers' postpartum meals should have a variety of foods with 4 groups of nutrients: carbohydrates; protein; fat; and vitamin / mineral group).
In addition, the diet also needs calcium, about 1300mg / day, both to provide for infants through breast milk and prevent calcium loss in the mother's bones.
Mothers' postpartum meals need a variety of foods with all four nutritional groups
Supplement the necessary micronutrients
Immediately after birth, mothers are advised to take 1 high-dose vitamin A tablet (200,000UI), or continue to use iron tablets or micronutrient tablets (for at least 1 month after birth).
Reasonable rest, comfortable spirit
After giving birth, mothers need to keep their spirits happy, comfortable and have a reasonable rest regime. Get enough sleep, make sure you get 8 hours of sleep a day to quickly recover.
No excessive abstinence
Most mothers are often concerned about the problem of postpartum weight. However, breastfeeding mothers will lose weight better than those who do not breastfeed, because the fat accumulated during pregnancy will be transformed into breast milk.
Therefore, mothers do not diet during this period, but only need a balanced diet and exercise regularly every day, while reducing sugar in the diet.
Some good foods that moms should add to the postpartum diet
Salmon has lots of DHA which is important for your baby's nervous system development. Therefore, after giving birth, mothers need to supplement salmon to make milk more DHA for breastfeeding.
In addition, DHA in salmon can also help improve mood, prevent postpartum depression for mothers.
After birth, mothers need to supplement salmon to make milk more DHA for breastfeeding
While salmon is good for pregnant and breastfeeding women, the U.S. Food and Drug Administration (FDA) recommends that women eat moderate salmon (about 336g / week) because in This fish has a certain amount of mercury, which is not good for the baby.
Low-fat dairy products
Dairy products such as yogurt or cheese provide a good source of vitamin D, which helps strengthen the bones of both mother and baby. In addition, these foods provide protein, B vitamins and calcium.
Therefore, mothers need to drink at least 705ml of milk each in the diet every day. . Dịch vụ: Thiết kế website, quảng cáo google, đăng ký website bộ công thương uy tín
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