What should be done to have a healthy and proper diet and improve milk quality during breastfeeding?
Babies need to be fed only breast milk, especially in the first 6 months. Proper and adequate nutrition of mothers is also very important during this period. Specialist Dietitian
İpek Ağaca Özger sağlıklı healthy and proper nutrition during breastfeeding breast milk
It helps to get rid of weight after birth as well as improving its quality
He explained the tricks of nutrition during breastfeeding.
Breastfeeding protects both mother and baby
“The development of breast milk baby
The most suitable food for. Oil, water, vitamins, minerals that baby needs
Contains carbohydrates and protein. Also preservatives in breast milk
It strengthens the baby’s immune system and protects against infections. Hygiene
Breastfeeding, which is also very suitable for breastfeeding, is very important for the health of the mother.
It is important. Breast in breastfeeding mothers,
ovarian and uterine cancer, osteoporosis, diabetes, iron deficiency, childbirth
the risk of post-depression and postpartum hemorrhage decreases. Breastfeeding is healthier
and helps to lose weight faster. Also between mother and baby
provides strengthening of the bond. Especially the first 6 months mother
infectious diseases, cancer, allergies, diabetes in infants fed with milk
the risk of vascular stiffness, constipation and diarrhea is reduced, the immune and digestive system
Strengthened. Breastfeeding, which contributes to the development of intelligence, also
It also helps to protect health. “Right during breastfeeding
Specialist stating that the amount and quality of milk increases with nutrition
Dietician İpek Ağaca Özger, especially consuming plenty of water, protein and calcium
He says that his intake should not be neglected.
For nursing mothers
1- At least 2 times a week
Don’t forget to consume fish. Omega 3
Fish, which is the source, supports the quality of breast milk. Grill, steamed or
Make sure that the fish you prefer in the oven is fresh and seasonal.
2- 1 every day
take care to consume eggs. Egg
The best source of protein is food. Your egg is boiled, omelet or menemen
It may be.
3- Milk group foods
Give the necessary importance. Protein and calcium
make sure to consume at least 1 glass of milk every day (Daily need
as in all foods, it varies from person to person). Gas complaint
If it causes, you can prefer lactose-free milk. Cheese for breakfast; noon
and don’t forget to consume yogurt at dinner. Your digestive system
It is probiotic for health.
make it a habit.
4- Grain group
don’t forget the foods. Rice, pasta, bread
Consume adequate amounts of cereal foods such as each meal. Whole grain ones
you can choose.
5- Enough protein
be sure to take it. Egg,
In addition to dairy products; Meat group foods such as meat, chicken, meatballs, turkey meat,
Although it varies from person to person; up to 5 meatballs per day
You must have exhausted.
6- At least 2 of the week
Eat dry legume food, which is a source of vegetable protein. It should be cooked in a pressure cooker in order to reduce gas complaints,
boiling or cooking water should not be consumed and cumin should be added. All this
despite causing gas complaints and passing on to the baby through milk for a while
a break should be made.
7- Your vitamin D intake
Be careful. Vitamin D in Foods
available; It is provided by direct reflection of the sun’s rays on the skin. Therefore
take care to go out in the sun every day. You can also take your baby to get vitamin D.
Do not forget to take the sun for at least 15 minutes.
8- Iodine in meals
use salt. With natural foods
iodine, which cannot be provided, passes from breast milk to the baby only with the use of iodized salt.
9- To your dessert preferences
Be careful. Dry your sweet need
high nutritional value such as fruit desserts, light milk desserts, ashura
with its sweet alternatives.
10- Open tea, without caffeine
You can prefer herbal teas such as coffee, linden, mint, chamomile. Take care to drink without sugar.
11- Every day at least 1
Eat a handful of red fruits or vegetables! Red colored vegetables and fruits are colored ‘lycopene’ and
They take from natural pigments called ‘anthocyanin’. Red color
Tomato, watermelon, rosehip, strawberry, red raspberry, grapefruit, pomegranate,
red pepper, cranberry. Since you consume red food during the day
12- Every day at least 1
Eat a handful of orange fruits or vegetables! Yellow-orange foods rich in vitamin A,
stimulates the body; strengthens the immune system. Yellow-orange color
Fruits and vegetables in the group: Pumpkin, Carrot, Peach, Apricot, Melon,
Mango, Nectarine, Orange, Tangerine, Persimmon, Medlar, Maltese
(new world), Pineapple, Papaya, Lemon, Yellow pepper, Sweet potato, Corn and Yellow
13- Every day at least 1
Eat a handful of green fruits or vegetables! It is included in the green group that draws attention with its high vitamin C content.
Necessary importance should be given to nutrition of fruits and vegetables. These:
Green grapes, Green plum, Kiwi, Lime, Green onion, Avocado, Broccoli, Black cabbage,
All herbs like lettuce, arugula, fresh mint, dill, cress, sorrel, green beans,
Zucchini, Green bell pepper, Green sharp pepper, Asparagus, Pea, Bruksel
sprouts, Cucumber, Spinach, Chard, Mustard, Purslane, Cress and all other green
are leafy vegetables. It’s never green!
14-Every day at least 1
Eat a handful of purple fruits or vegetables! This color rich in anthocyanins, which is a very powerful antioxidant
In the group: Eggplant, Red beet, Purple cabbage, Red onion, Purple / red radish, Blackberry, Black raspberry, Blueberry, Fig, Purple plum, Prune,
Purple & Red & Black grapes, Cherry, Cherry, Currants, Black berry, Raisins,
It has a blood orange. From your purple fruit plates, salad bowls
not to be missing.
eat at least 1 handful of white fruits or vegetables a day! Quality pulp
attracting attention with its contents; therefore in this group that is digestive system friendly
Banana, Apple, Pear, Quince, Cauliflower, White cabbage, Garlic, Onion, Ginger,
Mushrooms, Potatoes, Radishes, Jerusalem artichoke, Chicory, Celery, Artichoke and Leek.
Do not miss the white color from our table.