4 Practical Sahur Menu for Breastfeeding Mothers

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Nursing mothers may join in fasting, if their body condition is fit and the doctor has given the green light. Fasting does not make breast milk production drastically reduced or has a negative impact on your baby's growth. However, if your baby is 1-6 months old and requires exclusive breastfeeding, then you must really prepare yourself since sahur if you want to fast. Contek below is a variety of sahur menu ideas for healthy nursing mothers.

Nursing mothers need extra protein and calories to be strong fasting

Based on the Nutrition Adequacy Rate recommended by the Ministry of Health, nursing mothers need to add 20 grams of protein and an additional energy of 330-400 calories per day.

The choice of protein and calorie sources may not be arbitrary. Sources of protein can be obtained from lean beef, chicken, eggs, fish, cheese, nuts and seeds such as tofu and tempeh. Meanwhile, choose a source of high-fiber complex carbohydrates and can provide more durable energy, such as wheat, potatoes, brown rice, to fruits such as pears, apples, and bananas.

Keep in mind, nursing mothers are also prone to dehydration during fasting so you also have to maintain body fluid intake while drinking 8 glasses per day: 4 cups at dawn, 2 cups when breaking fast, and 2 cups before night cover. Body fluids that remain stable can help smooth the production of breast milk.

Choice of sahur menu for nursing mothers

1. Chicken potato soup

Mixing protein from chicken, carbohydrates from potatoes, fiber from vegetables, and broth water can be a choice for sahur menu for good nursing mothers. You can also accompany the soup with a serving of brown rice to fill it longer, and cover it with a bowl of fresh fruit and two pieces of cheese or a cup of yogurt as a tongue wash.

2. Oatmeal milk and fruit

Oatmeal or oatmeal is an ideal meal for nursing mothers because it is healthy and makes you full longer. Oatmeal is also staying as a food that can spur milk production.

A serving of oatmeal prepared from 4 tablespoons of dried oatmeal and water can contain 140 calories. If you want to increase calories and protein, brew dry oatmeal with your choice of milk. Oatmeal porridge can be served with fresh fruit slices, which in addition can keep you full for longer and also meet daily fiber and vitamin needs.

3. Scrambled eggs

Eggs can be a meal menu for safe and healthy nursing mothers because they are supported by a myriad of important nutrients. Eggs are also one source of food that is very easily processed into a variety of foods.

If the time of the priest is closed, the scrambled egg is added with vegetable fillings such as spinach and tomatoes and mushrooms, also add grated cheese to boost protein and caloric intake. Reported on the Verywell page, spinach leaves can facilitate milk production.

Serve scrambled eggs with warm red rice or other carbohydrate sources (eg, growing potatoes, as a filling of a bag of wheat bread, or savory oatmeal topping) and a glass of milk to increase protein intake.

Don't forget to serve the fruit as a dessert and end with two glasses of water.

4. Fruit juice

Aside from water, you can also fulfill your body's fluids from fresh fruit juice. Fruit juice also helps you increase the calorie intake your body needs to fast all day.

Real fruit juice also contains fiber and vitamins and minerals that are important for the body's metabolism. The body's metabolism that works well can help facilitate the production of breast milk.

Add at least one glass of fruit juice to each meal of your meal. The choice of fruit that can be juiced varies every day, according to your wishes.

4 Practical Sahur Menu for Breastfeeding Mothers
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