Drink when you are thirsty, and drink more if your urine appears dark yellow. You might drink a glass of water or another beverage every time you breastfeed.

Be wary of juices and sugary drinks, however. Too much sugar can contribute to weight gain — or sabotage your efforts to lose pregnancy weight. Too much caffeine can be troublesome, too. Limit yourself to no more than 2 to 3 cups (16 to 24 ounces) of caffeinated drinks a day. Caffeine in your breast milk might agitate your baby or interfere with your baby’s sleep.

What about a vegetarian diet and breast-feeding?

If you follow a vegetarian diet, it’s especially important to choose foods that’ll give you the nutrients you need. For example:

• Choose foods rich in iron, protein and calcium. Good sources of iron include lentils, enriched cereals, leafy green vegetables, peas, and dried fruit, such as raisins. To help your body absorb iron, eat iron-rich foods with foods high in vitamin C, such as citrus fruits.
  For protein, consider plant sources, such as soy products and meat substitutes, legumes, lentils, nuts, seeds, and whole grains. Eggs and dairy are other options.
  Good sources of calcium include dairy products and dark green vegetables. Other options include calcium-enriched and -fortified products, such as juices, cereals, soy milk, soy yogurt and tofu.
• Consider supplements. Your health care provider will likely recommend a daily vitamin B-12 supplement. Vitamin B-12 is found almost exclusively in animal products, so it’s difficult to get enough in vegetarian diets. If you don’t eat fish, you might consider talking to your health care provider about taking an omega-3 supplement.
  If you don’t eat enough vitamin D-fortified foods — such as cow’s milk and some cereals — and you have limited sun exposure, you might need vitamin D supplements. Your baby needs vitamin D to absorb calcium and phosphorus. Too little vitamin D can cause rickets, a softening and weakening of bones. Tell your doctor and your baby’s doctor if you’re also giving your baby a vitamin D supplement.

Feeding a newborn is a round-the-clock commitment. It’s also an opportunity to begin forming a bond with the newest member of your family. Consider these tips for feeding a newborn.

1. Stick with breast milk or formula

Breast milk is the ideal food for babies — with rare exceptions. If breast-feeding isn’t possible, use infant formula. Healthy newborns don’t need cereal, water, juice or other fluids.

2. Feed your newborn on cue

Most newborns need eight to 12 feedings a day — about one feeding every two to three hours.

Look for early signs of readiness to feed, such as moving the hands to the mouth, sucking on fists and fingers, and lip smacking. Fussing and crying are later cues. The sooner you begin each feeding, the less likely you’ll need to soothe a frantic baby.

When your baby stops suckling, closes his or her mouth, or turns away from the nipple or bottle, he or she might be full — or simply taking a break. Try burping your baby or waiting a minute before offering your breast or the bottle again.

As your baby gets older, he or she may take in more milk in less time at each feeding.

3. Consider vitamin D supplements

Ask your baby’s doctor about vitamin D supplements for the baby, especially if you’re breast-feeding. Breast milk might not provide enough vitamin D, which helps your baby absorb calcium and phosphorus — nutrients necessary for strong bones.

4. Expect variations in your newborn’s eating patterns

Your newborn won’t necessarily eat the same amount every day. During growth spurts — often at two to three weeks after birth — your newborn might take more at each feeding or want to be fed more often. Respond to early signs of hunger, rather than keeping a strict eye on the clock.

5. Trust your instincts — and your newborn’s

You might worry that your newborn isn’t eating enough, but babies usually know just how much they need. Don’t focus on how much, how often or how regularly your newborn eats. Instead, look for:

• Steady weight gain
• Contentment between feedings
• By the fifth day after birth, at least six wet diapers and three or more bowel movements a day

Contact the doctor if your newborn isn’t gaining weight, wets fewer than six diapers a day or shows little interest in feedings.

6. Consider each feeding a time to bond with your newborn

Hold your newborn close during each feeding. Look him or her in the eye. Speak with a gentle voice. Use each feeding as an opportunity to build your newborn’s sense of security, trust and comfort.

7. Keep feedings consistent

If other family members or caretakers will be feeding your baby part of the time, make sure they’re using the same feeding routines and methods you use.

8. Know when to ask for help

If you’re having trouble breast-feeding, ask a lactation consultant or your baby’s doctor for help — especially if every feeding is painful or your baby isn’t gaining weight. If you haven’t worked with a lactation consultant, ask your baby’s doctor for a referral or check with the obstetrics department at a local hospital.

While breastfeeding mothers in the pandemic process are trying to protect themselves from the threat of Covid, on the other hand, they say, ‘I wonder if my milk is enough? Can I breastfeed my baby enough?’ The vast majority of mothers are able to produce enough milk to meet their baby’s needs, “The best way to both increase the quantity and quality of your milk and strengthen your immunity; it goes through proper nutrition and you get enough of all the nutrients you need.” Noting that some nutrients contribute to this with their ingredients,

1 – Water,

which has numerous benefits for our water health, is also the most effective way to increase breast milk. About 88 percent of breast milk is made up of water. Therefore, it can be said that water constitutes the structure of milk. Be sure to drink at least 3 liters of water a day for the health of both yourself and your breastfeeding baby. Do not forget to consume less, often water, instead of consuming large quantities at once to saturate your body with water.

2 – Salmon

Rich in omega-3 fatty acids and essential fatty acids or EFA, which make breast milk more nutritious and strengthen immunity, you can include salmon in your diet two days a week. But instead of frying it, it is worth steaming or grilling. 10 superfedes in the diet of the nursing mother

3 – Oats,

which regulate digestion for nursing mothers and have the ability to keep it complete for a long time; Thanks to its betaglucan, herbal estrogen and other substances, it both directly increases breast milk and supports the production of hormones that secrete breast milk. At breakfast, you can choose oats over bread or consume them by adding 2 wiping tablespoons to your kneading in the intermediate meal.

4 – Fennel

is one of the best plants that helps increase milk production along with fennel brother dill with its phytoestrogen content. You can soak 1 teaspoon of dried fennel seeds in hot water for 5 minutes and consume up to 2 mugs a day. The most important benefit of fennel is that it is mixed into milk and passed on to the baby and is as good for the baby as it is for the mother.

5 – Garlic- onion

Onions or garlic, which you can add to your meals or foods such as yogurt, salads, help increase your milk production and strengthen the mother’s immune system. However, garlic and onions can also affect the taste and smell of breast milk, and the raw consumption of a large amount of garlic and onions by some mothers can cause gas in the baby. Therefore, you can add it to your daily diet in moderation.

6 – Green leafy vegetables

Green leafy vegetables to be consumed in season A strong source of minerals with its content such as iron, calcium and folate. These vegetables can help increase breast milk production with their rich content. You can consume at least one serving of green leafy vegetables daily. Keep in mind that when you consume green leafy vegetables raw or steamed, you can get more out of them.

7 – Sesame

Increases the amount of breast milk thanks to its high calcium content and similar properties to the hormone estrogen. You can consume up to 2 teaspoons of tahini per day, together with molasses rich in iron.

8 – Dates

Dates are used since ancient times as a milk-enhancing food, especially a nutrient rich in magnesium, selenium, zinc and nutritious. It comes during our time as a nutritious and natural option for the mother to fulfill her sweet request. But remember that 100 g of dates contains 314 calories. Therefore, 2 small-sized dates per day will suffice.

9 – Oilseeds

Nuts such as walnuts, nuts or almonds should definitely be on the nutrition list of mothers during lactation, as they contain healthy fatty acids that we cannot synthesize in the body but are fundamental to us. You can add up to 2 servings (20 nuts or 4 full walnuts or 12-15 almonds) to your list raw.”

10 – Dry legumes

Dry legumes such as green lentils, chickpeas, beans and bean are a rich source of vegetable protein, but can contribute to the quality of milk thanks to the phytoestrogens they contain. However, since they have a high potential to make gas, it is important to decide to consume it according to the gas condition of both mother and baby. You can cook with cumin as a de-gasser. You can consume it as a main meal 2-3 times a week.