Postpartum Healthy Eating Advice

The most important issue to provide enough milk after birth is liquid.

consumption. Drink at least 12 glasses (about 3 liters) of fluid per day.

 Water should be the priority in fluid consumption. In addition, ayran, lemonade, fresh fruit juices,

Compotes can also be consumed. In order to increase water consumption, fruit is added to the water.

aroma can be added.

 To meet the protein and calcium needs, it is absolutely necessary to make ayran, yogurt, cheese every day.

must be consumed. Since milk consumption can cause gas problems, other milk should be prioritized.

should be in their products. Lactose-free milk can also be preferred.

 It is rich in nutrients and especially high in protein quality.

Therefore, 1 egg should be consumed per day. It can be preferred boiled or in oil.

 Herbal teas such as mint, linden, chamomile teas up to 2 cups a day.

can be consumed. Black tea, on the other hand, can be consumed with the addition of clear and lemon.

 Fennel and cumin can increase milk and relieve baby’s gas problem.

They are spices and their consumption should not exceed 2 teaspoons per day.

 Consumption of vegetables and fruits at every meal is important. After the fruits are thoroughly washed

When consumed with their shells, the pulp, which is especially beneficial for intestinal health, is also taken and

Thus, constipation will be prevented.

 Pulp is also provided from whole grain products. Whole wheat instead of white bread

consumption of oat and rye bread, regulation of blood sugar and fiber intake

is more beneficial. Whole wheat bread causes anemia and gas problems.

it could be.

 Instead of sugar, molasses can be consumed due to its iron and calcium content.

Consumption of beverages such as ready-made fruit juices, soda, cola should be avoided.

 Dried fruits, which are rich in energy, iron, calcium and pulp, meet their sweet needs.

should be preferred to meet

 To reach pre-pregnancy weight faster and healthier, fatty, sugary and floury foods should be avoided.

consumption should be limited.

 Consumption of processed products such as salami, sausage, sausage should be reduced.

 Fish should be consumed twice a week.

 Oil should be preferred over solid fat. Sunflower, corn oil with olive oil

should be a priority.

 Gas-producing foods (such as onions, garlic, cabbage, broccoli, cauliflower, dried beans)

should be consumed with caution.

The use of spices in food should be reduced. Especially from hot spices, baby

should be avoided as it may cause discomfort.

 Instead of cooking methods such as frying and roasting, boiling and baking are preferred.

should be done.

 As smoking and alcohol use will harm both the mother and the baby,

should be left.

Dyt.İlayda Sena BALKI

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