🍲 Nutrition for Breastfeeding Moms | What to Eat (and Avoid) for Healthy Milk Supply скачать в хорошем качестве

🍲 Nutrition for Breastfeeding Moms | What to Eat (and Avoid) for Healthy Milk Supply

A balanced diet is essential for mothers to produce enough high-quality breast milk for their babies. ✅ *What to eat:* Include a variety of nutrient-rich foods such as shrimp, crab, fish, eggs, milk, meat, beans, peanuts, sesame, green vegetables, and fresh fruits. Eat smaller, more frequent meals throughout the day and increase your portions slightly. Drink plenty of water — about 1.5 to 2 liters per day — to support milk production. 🚫 *What to avoid:* Stay away from spicy, oily, or fermented foods. Avoid ingredients that may reduce milk supply, such as betel leaves, cabbage, parsley, or bitter melon. Do not consume alcohol, coffee, or other stimulants, and avoid smoking. 💊 *Health advice:* Only take medications under a doctor’s guidance. After your period returns, choose safe birth control methods — avoid pills containing estrogen, and opt for progestogen-only options, which do not affect milk production. Maintaining proper nutrition and healthy habits will help both mother and baby stay strong and happy.