Three meal recipes for breastfeeding mothers
Release time : 01/18/2025 18:13:27
Breastfeeding mothers should not only supplement enough nutrition, but also reasonably mix three meals.
Many nursing mothers want their babies to eat better, so the prerequisite is that their mothers must eat better.
During lactation, mothers should adhere to a regular eating schedule and eat small, frequent meals to ensure adequate nutrient absorption.
Besides meals, snacks can also be consumed. It's best to have one snack per day, but mothers should remember that snacks shouldn't be eaten after dinner.
The saying "Food is the foundation of life" holds true for everyone, and what we eat every day is almost a daily concern. For mothers in their breastfeeding period, diet becomes even more crucial. A reasonable three-meal meal plan not only meets the nutritional needs of mothers but also ensures the quality of breast milk, thereby promoting the healthy growth of the baby. Here are some recommended three-meal meal plans for breastfeeding mothers: Breakfast: -Oatmeal porridge: Oats are rich in dietary fiber and protein, which help with digestion and absorption. You can pair it with nuts and fruits like walnuts, almonds, or bananas. -Whole wheat bread: Whole wheat bread is high in B vitamins, helping maintain normal nervous system function. Choose unsweetened whole wheat bread. -Eggs: Eggs are an excellent source of quality protein, along with nutrients such as Vitamin D and B12. You can poach eggs lightly with olive oil for added flavor and nutrition. Lunch: -Grilled lean meat with vegetables: Choose lean meat like chicken breast or beef, cut into thin slices, and stir-fry with seasonal vegetables like broccoli and carrots. Add garlic and ginger to enhance the flavor. -Sweet potato: Sweet potatoes are rich in antioxidants and Vitamin A, helping boost immunity. Steam sweet potatoes until cooked, then slice them as a staple food. -Tofu: Tofu is a good source of plant proteins, also containing calcium. Choose soft tofu that has been slightly boiled in soy sauce water and then mixed with scallions and ginger for a dip or made into tofu soup. Dinner: -Stir-fried seasonal vegetables: Choose seasonal vegetables like spinach, bitter melon, and bean sprouts, stir-fry them in boiling water, and season with garlic or soy sauce. -Brown rice: Brown rice contains more fiber and nutrients than white rice, helping control blood sugar and cholesterol levels. Soak brown rice before cooking and then cook it in an electric rice cooker. -kelp soup: Seaweed contains iodine, which helps prevent thyroid problems. You can stew with pork ribs or chicken to enhance the broth's flavor. In addition to the above meal plans, breastfeeding mothers should also pay attention to the following points: 1. Drink plenty of water: Breastfeeding mothers need to stay hydrated to ensure the quality and quantity of breast milk. It is recommended to drink 8-10 cups of water per day, adjusting according to thirst levels. 2. Avoid spicy and greasy foods: Breastfeeding mothers should avoid consuming spicy and greasy foods to avoid affecting the quality of breast milk and the baby's gastrointestinal health. 3. Do moderate exercise: Regular exercise can help breastfeeding mothers burn excess fat and promote metabolism, improving immunity. Low-intensity exercises such as walking and yoga are suitable. In summary, breastfeeding mothers' diet should focus on balance, nutrition, and ease of digestion to ensure the quality of breast milk and the healthy growth of babies. Also, adjust according to your physical condition and taste preferences to find the most suitable meal plan.
Especially for nursing mothers, arranging three meals a day is something that cannot be casually done.
Breastfeeding mothers should pay special attention to a balanced diet and comprehensive nutrition, and the intake of vegetables, fruits and fish should be reasonable.
Here are three meal recipe recommendations for nursing moms: 1. Breakfast recommendations: 250ml of soy milk, 35g of boiled eggs with brown sugar, 20g of eggs, 100g of fried dough sticks, 50g of bean sprouts mixed with vermicelli (extra meal). 2. Lunch recommendations: 250 grams of steamed buns, 50 grams of tofu carp soup, 50 grams of tofu, 150 grams of shredded potatoes. 3. Dinner recommendations: 250 grams of rice, 150 grams of fried rapeseed, 50 grams of braised chicken nuggets, 50 grams of mushroom and bamboo shoots slices soup. 4. Pay attention to additional food throughout the day: 50 grams of vegetable oil.
Total daily energy: 20.3 MJ (protein 140 g, fat 135 g, carbohydrates 766 g, calcium 789 mg, iron 34 mg). Nutritional recipes for nursing mothers: The diet of nursing mothers is crucial to the nutritional health of their babies. Properly arranging the mother's reasonable diet and diet structure can enable the newborn baby to grow healthier.
If mothers want to feed their babies better and grow faster, it is essential to create a nutritious meal plan for them.
Here are some scientifically balanced diets for breastfeeding mothers.
Pig's trotters Tongcao Tang [nourish blood, promote blood circulation, and smooth milk] Ingredients: 1 pig's trotter, 3 grams of grass Practice: Put 1500 ml of water into a casserole and cook with strong fire. After boiling the water, change to slow fire to cook 1 pig's trotters. Eat the pig's trotters at lunch and take them continuously for 3 to 5 days.
Zhugu Tongcao Tang [opens milk, supplements the body, and promotes recovery] Ingredients: 500g pork bone (suitable for cavity bone, pork ribs, and leg bones), 6g grass, a little soy sauce Practice: Add 1000 ml of pork bones and Tongcao with water, boil for 1 to 2 hours, boil into a small bowl of pork bone soup, add a little soy sauce, drink it once, once a day, and take it for 3 to 5 days.
Peanut pig's feet soup [nourishing yin and nourishing blood, smoothing breast and reducing milk] Ingredients: 200g of peanuts, 2 fresh trotters, appropriate amounts of rice wine, onions, ginger and refined salt.
Practice: Clean the pig's trotters, scrape and wash them, split them with a knife, chop them into pieces and place them in the pan, add enough water, add peanuts and seasonings, boil the water, and stew over low heat for 2 hours until the pig's trotters are cooked.
Light pork knuckle [blood circulation and blood, channel the meridians through the lower milk, and strengthen the body], Materials: 1 pig knuckle, 1 angelica body and 1 cobaria herb each. Practice: The three are stewed in a ratio of 100:2:2 with clear water and slow fire until thoroughly cooked.
Eat meat for lunch and soup for dinner.
Stewed lean meat with yellow flowers [Treating women's closure] Ingredients: 25g dried day lily, 250g lean pork Practice: Boil together or stew until cooked, cook with meals.
What should lactating mothers eat? The lactation period is a period when the baby and the mother are very close. At this time, the mother's diet should be very particular, because it is related to the baby's healthy growth.
So, how should mothers breastfeed? What to eat and how much? 1. Protein is the foundation for baby's growth and development.
Eat more foods rich in protein during lactation: fish, poultry, meat and animal offal, eggs, milk and soy products.
2. Carbohydrates, carbohydrates are a source of energy.
During lactation, eat more rice, noodles, miscellaneous grains, potatoes, sweet potatoes, etc. to absorb rich carbohydrates.
3. Fats: During lactation, it is essential to consume an appropriate amount of fats to obtain energy and fatty acids. These fatty acids can contribute to the brain development of the baby.
4. Vitamin A is abundant in dark green vegetables and fruits, so it is advisable to eat them more during lactation.
Consume more lean meat, eggs, liver, whole grains, mushrooms, and other foods to get vitamins B.
Eat more fresh fruits and get your vitamin C.
5. Minerals Eating more iron-containing foods such as lean meat, blood tofu, and liver during lactation can prevent anemia in nursing mothers.
Eating more calcium-containing foods such as milk, beans and sesame paste can promote the growth and development of your baby's bones.
Consume more kelp and seaweed, such as sea food, to get iodine.
Lactating mothers 'recipes are taboo. Lactating mothers' diet should not be too casual. For breast-feeding mothers, what one person eats affects two people, and they are always worried that some of their diet will cause allergies or discomfort to their baby.
Then when formulating recipes, you need to consider foods that may cause discomfort to your baby or foods that are detrimental to your breastfeeding.
1. Avoid eating fried and greasy food during lactation.
Fried potato chips, sugar or cakes are usually high in calories, lack nutrients, and are not easy to digest.
You should not replace meals with these foods during lactation.
2. Avoid eating spicy food during lactation.
Eating too much irritating foods such as raw garlic, peppers, peppers, and fennel during lactation will not only aggravate the mother's own internal heat, causing sores on the tongue and mouth, constipation and other discomfort, but will also affect the baby through breast milk, which will easily cause the baby to get angry., intake should be minimized.
3. Do not eat cold and milk foods during lactation.
Meat: Foods such as leeks and malt water have the effect of returning milk. Sweet and cool meats such as pork heart, duck meat, and squid will reduce raw milk. It is best not for nursing mothers to eat it.
Vegetables: purslane, cucumber, winter melon, bitter gourd, vegetable melons, bamboo shoots, etc., are cold and can cause gastrointestinal discomfort or lactation in nursing mothers. Don't eat them for mothers with young babies.
4. Other fruits such as pears, watermelons, and citrus are cold in nature and should not be eaten after childbirth.
Onions and oranges can cause diarrhea and flatulence in your baby, so it is best not to eat them.
Some foods that can cause allergies in babies should be avoided, and it is important to observe whether any rashes appear on the baby's skin.
Diet tips for nursing mothers For nursing mothers, diet arrangements are the top priority at home! After all, one person eats and two people suffer. The nutrition of a mother is destined to the nutrition of the baby. Only when a mother eats well can the baby grow well.
To formulate a diet menu for nursing mothers, we must master some scientific tips, and the nutrition should be reasonably balanced, so that the dishes are matched with meat and vegetables, and the thickness of grains are matched.
1. Dietary Choices During Breastfeeding: It is essential to avoid raw and cold foods, limit salt intake, and avoid the consumption of acidic foods such as vinegar and lemons.
During breastfeeding, it is advisable to consume vegetables that are light, easy to digest, nutritious, low in calories, and high in protein. It is recommended to eat more yellow-green vegetables, beans, and nuts, with a daily intake of 200-250 grams of meat, poultry, fish, or eggs. Additionally, consuming more seafood is also beneficial.
During lactation, it is necessary to control the intake of high-calorie, sweet and snack foods.
2. Cooking Tips During Lactation: Adhering to the principles of "hot nourishment" in Traditional Chinese Medicine, we recommend using sesame oil, fresh ginger, and rice wine water in our culinary creations.
During breastfeeding, focus on cooking simple dishes to minimize the burden on parenting life.
During the first week postpartum, it is recommended to consume foods rich in liver to aid in clearing the lochia.
During the second week postpartum, it is recommended to consume more pig's kidneys to help promote metabolism and contract the pelvic floor and uterus.
3. Drinking Water During Breastfeeding: It is recommended to consume enough water during lactation to prevent constipation.
However, it is important to control the intake of water to prevent bloating and weight gain.
During lactation, it is recommended to substitute water intake with rice wine or drink fruit tea to replenish fluids.
The medical information provided in this text is for reference only.
If you feel unwell, it is recommended to seek medical attention immediately, and the medical diagnosis and treatment will be subject to offline diagnosis.