Autumn and Winter Check-in Challenge
During pregnancy and lactation, the right diet is essential for the health of both mother and baby. Below, we'll take a look at some practical health tips.
1. Diet and health during pregnancy.
Balanced nutrition: More nutrients are needed during pregnancy, especially protein, iron, calcium, etc. It is recommended to eat more lean meat, fish, eggs, beans and other foods.
Eat more fruits and vegetables: Fruits and vegetables are rich in vitamins and minerals, which contribute to the healthy development of your baby. Eat at least five different coloured fruits and vegetables a day.
Avoid high-sugar and high-fat foods: High-sugar and high-fat foods can easily lead to gestational diabetes and high blood pressure, affecting the health of mothers and babies.
Hydration: Staying hydrated during pregnancy is essential to prevent constipation and urinary tract infections. Drink at least eight glasses of water a day.
2. Diet and health regimen during lactation.
Increase caloric intake: Breastfeeding requires more calorie consumption, and it is recommended to increase your calorie intake by 500 calories per day.
Eat more protein-rich foods: Protein helps in milk production, so it is recommended to eat more fish, poultry, legumes and other foods.
Calcium supplementation: Calcium loss during lactation is severe, which can easily lead to osteoporosis. It is recommended to supplement with 1000 mg of calcium per day.
Drink plenty of water and soups: Maintain adequate hydration during breastfeeding to promote milk production. Drinking plenty of water and soups can help increase milk production.
In short, the diet during pregnancy and lactation needs to pay attention to balanced intake of nutrients, eat more vegetables and fruits, avoid high-sugar and high-fat foods, and replenish water. At the same time, it is also necessary to adjust the dietary structure according to the physiological characteristics of different stages to meet the needs of maternal and infant health. The above tips are for reference only, please consult a medical professional or dietitian if necessary.