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月子餐饮食整体原则——精、杂、稀、软

1、“精”,量不宜过多,忌一次性吃大量油脂型食物(避免堵奶) 富含蛋白质的食物,如鸡蛋、鱼、牛羊肉、豆类。 含钙丰富的食物,如虾皮、芝麻酱、豆腐、深色蔬菜。 含铁丰富的食物,如瘦肉、牛肉、油菜、菠菜、香菇、木耳、黄花菜、黑豆、红豆。 少食多餐,建议一天有6餐。时间可以安排为早、中、晚3次主餐和上午10点、下午3点、晚上8点3次加餐。中、晚餐要荤素搭配,外加一汤。加餐可选择蛋糕、银耳汤、醪糟蛋花汤、水果等。半夜哺乳后,感觉饿的宝妈也可以吃夜宵,如小米粥、蛋糕等。鸡蛋每天2-3个即可,不要多吃。 2、“杂”,食物多样化,15天开始吃粗粮 主副食种类多样化,如小米、薏米、玉米面、红豆、荞麦、紫米、黑芝麻。 多吃蔬菜、水果和海藻类,如香蕉、橘子、苹果、山楂、红枣、桂圆、山药。 除了从来没吃过的、明确对身体无益处的、吃后可能会过敏的食物外,荤素菜的品种应尽量丰富多样。 3、“稀”,水分要多 分泌母乳的需要和产后出虚汗,都要求产妇一定要多喝水,一天合计应达到3-5升水。 产后第一餐,以易消化的流食或半流食为主,如小米粥。 产后第二餐,可以进食蒸鸡蛋羹、糖水蛋、细挂面。 顺产稍稍休息后,就可进食。剖腹产的妈妈,排气前可以吃白萝卜丝煮水、小米汤。排气后可以吃流食或半流食。 4、“软”,食物烧煮方式以细软为主 产妇的饭要软一点,避免吃油炸食物、坚硬食物。