Breastfeeding mother... What to eat? 🍼🍽️

What to eat... when breastfeeding? 🍼🤍

Since the beginning of Phoebus' breastfeeding, one of the most frequently searched for was "What should a breastfeeding mother eat?"

The more you read it, the more you find answers. Some people tell you to eat snips every day. Some recommend curry, turtle, oats, ginger juice, or milk drinks. Many suggestions have been passed on for so long that sometimes you are not sure what is the evidence.

Let's take a look at the recommendations of the World Health Organization (WHO), breastfeeding organizations, and several medical studies, and summarize what we learned in this article, in order to benefit mothers who are also looking for information. 🤍

The first thing that is found is that no food currently has high-quality medical evidence confirming that it can definitely increase milk intake in all mothers.

But does not mean that food is not important

During breastfeeding, the mother's body needs to generate milk along with postpartum recovery, requiring more energy than usual. Generally, breastfeeding mothers need about 330-400 kilocalories of extra energy per day and need about 15-25 grams of extra protein per day to provide the body with enough nutrients for milk formation and body repair.

After reading many sources, Ma Mi did not focus on "what to eat and milk will be a lot," but rather on "whether to eat and variety today."

What we try to have each day is good quality protein, because protein plays a big part in the recovery of the body and the process of milk formation, such as fish, chicken, eggs, lean meat, tofu, nuts, milk and yogurt, trying to have more protein in every meal than just one meal.

The other thing that Mamie tries to eat often is fish, especially low-mercury fish such as salmon, sardines, tilapia, or trout, because in addition to being a source of protein, DHA and Omega-3 contribute to improved levels of DHA in breast milk and are important nutrients for brain development and vision.

Eggs are the food that Mamie always tries to have at home, because in addition to protein, they are the source of choline, which plays a role in the development of her brain and nervous system.

Each day, it tries to add colorful vegetables to the dish - greens, broccoli, pumpkins, carrots, or tomatoes. Because each color of vegetables provides different vitamins, minerals, and antioxidants, eating a variety of vegetables is better than eating the same vegetables repeatedly.

Fruits are alternately selected, including oranges, guavas, bananas, ripe papaya, kiwi, berries, and avocados to obtain a variety of vitamins, fiber, and minerals.

The more frequently chosen carbohydrates are whole grains such as brown rice, berried rice, oatmeal, sweet oatmeal, and quinoa because they allow longer satiation and more fiber than refined foods. Although many people say oatmeal improves milk, there is currently no sufficient evidence that it can increase milk content directly.

My favorite snacks are nuts and seeds, such as almonds, walnuts, flax seeds, chia seeds, and pumpkin seeds, because they provide good fat, protein, vitamin E, and many minerals.

Water is another thing that many people doubt. Ma Mi used to think of drinking a lot of water, a lot of milk, but according to the data read, drinking more water than the body needs. There is no evidence to increase the milk supply. What is recommended is to drink when you feel thirsty, sip water during the day, and notice that the light yellow urine is sufficient for most people.

The other things that are found very often are pedicels, turquoise, horseradish, ginger juice and curry.

These foods are a wisdom that has been used for breastfeeding mothers for a long time, and many people feel that they improve milk. But in current research, the results are inconsistent. Some have results, others have no results, and many have limitations. It is inconclusive that these foods actually increase milk in all mothers. However, many foods in this group are highly nutritious, so they can be eaten if you like. But do not expect a proven way to increase milk.

Belief vs truth

❌ Drink hot water and the milk will flow well.

✅ Warm water may help to feel relaxed, but there is still no evidence that drinking hot water directly enhances milk formation.

❌ Drink a lot of water, more milk.

✅ Drinking enough water is important, but drinking too much in excess of demand does not boost milk.

❌ definitely eat more sap.

✅ There is still no high-quality evidence to confirm such an effect in all mothers.

❌ Oatmeal is milk food.

✅ Oatmeal is a useful food, but evidence of milk addition remains unclear.

❌ Drink cow's milk and more milk.

✅ cow's milk is a good source of protein and calcium, but it does not directly stimulate milk formation.

❌ Mom, milk, no coffee.

✅ Drink in moderation. It is generally recommended to receive no more than about 200 milligrams of caffeine per day and observe whether the child is sensitive to caffeine.

Finally, what is the most evidence to help milk generation go well is not a particular food, but a consistent breast or breast pump, efficient milk drainage, complete five groups of food, drink enough water, rest when you have the opportunity, and take the best care of your health.

For Ma Mi, the result of this search is to stop looking for "milk food" and pay more attention to "food that keeps the body healthy," because when mothers are fully nutrient, have enough energy, and the body is ready, taking care of their children and breastfeeding each day will be happier, and that is the most important thing for us. 🤍

# Breastfeeding mother food # Breastfeeding mom # Breastfeeding # Breast milk # Mother after birth♪ Mom and child ♪ Rookie parents ♪ Mother and child # Mammy bus # phbus