Drink plenty of water—over 2000ml per day. Get more than 80g of quality protein daily; eat more fish, poultry, eggs, and soy products. Lactation-boosting foods: crucian carp soup, pork trotter soup, papaya milk, oats. Avoid alcohol and excess caffeine. Watch your baby’s reactions, as some foods may cause discomfort.
分类： 母婴饮食_en
孕期与哺乳期科学饮食指南
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Breastfeeding Mother’s Diet Guide
Drink plenty of water, over 2000ml per day. High-quality protein over 80g per day, eating more fish, poultry, eggs, and soy products. Lactation foods: crucian carp soup, pig’s trotter soup, papaya with milk, oats. Avoid alcohol and excess caffeine. Pay attention to your baby’s reactions, as some foods may cause discomfort.
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Breastfeeding Mom’s Diet Guide: What to Eat for Healthy, Abundant Milk
Breastfeeding Diet Principles
- Drink more water: 2000–2500 ml daily; soups count as a good source
- Quality protein: fish, poultry, eggs, soy products, at least 80 g daily
- Balanced and varied: eat grains, vegetables, fruits, and meat
- Appropriate snacks: breastfeeding requires an extra 500 kcal daily
Recommended Lactation-Boosting Foods
- Crucian carp soup, pig trotter soup (de-oiled), chicken soup
- Papaya, milk, peanuts
- Oats, millet, black sesame
- Luffa, lotus root, asparagus lettuce (celtuce)
Foods to Avoid
- Alcohol: alcohol passes into breast milk and reaches the baby; avoid alcohol while breastfeeding
- Excess caffeine: no more than 300 mg daily (about 2 cups of coffee)
- Spicy and stimulating foods: may cause discomfort in the baby
- Milk-reducing foods: chives, malt, Sichuan pepper, etc. vary by person; observe carefully
Breastfeeding Nutritional Supplements
- Continue calcium: 1000 mg daily
- Supplement vitamin D: 400–800 IU daily
- DHA: eat deep-sea fish 2–3 times weekly
- Iron: continue if postpartum anemia persists
A breastfeeding mom’s health directly affects her baby’s health—eat and drink well, stay happy, and the milk will be plentiful.