为母乳喂养期母亲提供专业帮助
母乳喂养的益处
母乳是喂养宝宝最好的食物。母乳含有宝宝自呱呱落地以后各个生长阶段的最佳营养，更含有母亲身体中的抗体蛋白，可以帮助宝宝抵抗细菌感染和常见疾病。
婴儿配方奶的营养价值是远远比不上母乳的。虽然运用现代科技生产的婴儿配方奶在各个方面模仿母乳，但是由于现有知识的限制，配方奶的成分仍然不能与母乳相同。况且最重要的是，每个宝宝是独一无二的，妈妈的母乳也是为了自己的宝宝长大特别产生的，这种无可替代的一对一的营养是最珍贵的。
母乳喂养是胎儿在子宫中从妈妈身体吸收营养的延续，而妈妈温暖的拥抱，肌肤的接触更是能让宝宝感到安全，快乐。
无可否认，母乳喂养的技巧是需要学习的。妈妈们在母乳喂养中可能遇到的问题，例如乳头酸痛，奶水不够等，都是完全可以通过调整姿势或者喂养时间解决的。我们在接下来的推送中会一一讲到。
如果您是华人奶券部的顾客，您一定在产前班中接触到了这些知识。如果您仍然对母乳喂养有问题，请随时打电话给您的同伴妈妈。我们会竭尽所能帮助您顺利的用母乳喂养宝宝。
母乳是喂养宝宝最好的食物。母乳含有宝宝自呱呱落地以后各个生长阶段的最佳营养，更含有母亲身体中的抗体蛋白，可以帮助宝宝抵抗细菌感染和常见疾病。
婴儿配方奶的营养价值是远远比不上母乳的。虽然运用现代科技生产的婴儿配方奶在各个方面模仿母乳，但是由于现有知识的限制，配方奶的成分仍然不能与母乳相同。况且最重要的是，每个宝宝是独一无二的，妈妈的母乳也是为了自己的宝宝长大特别产生的，这种无可替代的一对一的营养是最珍贵的。
母乳喂养是胎儿在子宫中从妈妈身体吸收营养的延续，而妈妈温暖的拥抱，肌肤的接触更是能让宝宝感到安全，快乐。
无可否认，母乳喂养的技巧是需要学习的。妈妈们在母乳喂养中可能遇到的问题，例如乳头酸痛，奶水不够等，都是完全可以通过调整姿势或者喂养时间解决的。我们在接下来的推送中会一一讲到。
如果您是华人奶券部的顾客，您一定在产前班中接触到了这些知识。如果您仍然对母乳喂养有问题，请随时打电话给您的同伴妈妈。我们会竭尽所能帮助您顺利的用母乳喂养宝宝。
Nutrition Tips for Breastfeeding Moms
哺乳期妈妈的营养小贴士
Making healthy food choices along with regular physical activity will keep you healthy.
健康的膳食搭配规律的运动可以保证您的健康。
What’s on Your Plate? 您的餐盘里有什么？
Before you eat, think about what and how much food goes on your plate or in your cup or bowl. Over the day, include foods from all food groups: vegetables, fruits, whole grains, fat-free or low-fat dairy products, and lean protein foods.在您用餐前，先思考一下您的餐盘、杯子和碗里要有什么食物以及食物的多少。一天内的食物应包括如下所有类别：蔬菜、水果、全谷物、脱脂或低脂乳制品，以及瘦肉蛋白。
Making Healthy Food Choices 选择健康的食物
• Make half your plate fruits and vegetables. Choose a variety, including dark-green and red and orange vegetables and beans and peas. 增加水果蔬菜的分量， 占餐盘的一半。食用多种多样的蔬菜，尤其是深绿色、红色和橙色的蔬菜以及豆类。
• Make at least half your grains whole. Choose whole grains in place of refined grains. 选择谷类食物时，至少有一半是全谷物。用全谷物替代精制谷物。
• Switch to skim or 1% milk. Choose fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.选择脱脂或低脂（1％）牛奶。选择脱脂或低脂的牛奶以及乳制品，如牛奶，酸奶，奶酪，或强化豆类饮料。
• Vary your protein food choices. Choose seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. 选择不同的蛋白质来源。食用海鲜，瘦肉和禽类，鸡蛋，豆荚和豆子，以及无盐的坚果和种子。
• Use oils to replace solid fats where possible. 在可能的情况下，用植物油替代固体脂肪。
• Make choices that are low in “empty calories.” 选择“空卡路里”少的食物。
What are “empty calories”? They are calories from added sugars and solid fats in foods. Some foods with empty calories: 什么是“空卡路里”？这些卡路里来自于食物中的添加糖和固体脂肪。“空卡”食物有：
• Candy • Desserts • Fried foods • Ice cream • Sugar-sweetened
• Sweetened cereals • Biscuits • Hot dogs • Soft drinks/soda/fruit drinks/tea
糖果，甜点，油炸食品，冰淇淋，软饮料／汽水／果汁饮料／茶
Breast Milk: Your Baby’s First Food 母乳：宝宝最好的食物
Doctors recommend feeding only breast milk for the first 6 months. Continue breastfeeding in addition to feeding solid foods until your baby is at least 1 year old or older. 医生建议在宝宝出生后的头六个月只提供母乳作为食物。直到宝宝一岁及以上，除了给宝宝食用固体食物外，继续喂养母乳。
• Breastfeeding helps form a special bond with your baby. 母乳喂养可以帮助您和宝宝建立特别的感情。
• Breast milk helps protect your baby from illness. 母乳喂养可以防止宝宝生病。
• Breastfeeding is also good for you. It lowers your risk for breast cancer and type 2 diabetes.母乳喂养同样有益您的的健康。 母乳喂养可以降低您患乳腺癌和二型糖尿病的风险。
What About Alcohol? 怎样饮酒？
Be very cautious about drinking alcohol, if you choose to drink at all. You may consume a single alcoholic drink if your baby’s breastfeeding behavior is well-established — no earlier than 3 months old. Then wait at least 4 hours before breastfeeding. Or, you may express breast milk before drinking and feed the expressed milk to your baby later.
如果您有饮酒，请格外注意。宝宝三个月大以后，如果您的宝宝的哺乳习惯已经养成，您可以饮用一点点酒精饮料。但请在饮酒至少四小时后再进行喂养母乳。或者，您可以在饮酒之前先吸出一些乳汁，然后用吸出的乳汁喂养您的宝宝。
Being Physically Active 积极地运动
Unless your doctor advises you not to be physically active, include
2 ½ hours each week of physical activity such as brisk walking, dancing, or swimming. The activity should be done for at least 10 minutes at a time, and preferably spread throughout the week. 请保证每周两个半小时的运动，例如散步，跳舞，或者游泳， 除非您的医生不建议您进行运动。每次运动应至少持续十分钟，最好能够在一周中平均分配。
Also… 您还需要……
• Your need for fluids increases while you are breastfeeding. You may notice that you are thirstier than usual. Drink enough water and other fluids to quench your thirst. 母乳喂养期间您会需要更多的水份。您会发现您比平常更容易口渴。保证饮用足够的水以及其他水份来解渴。
• Seafood can be part of a healthy diet. Omega-3 fats in seafood have important health benefits for you and your baby. Salmon, sardines, and trout are some of the choices higher in Omega-3 fats. 海鲜是健康膳食的组成部分。海鲜中的Omega-3 脂肪对您和您的宝宝都很有益处。三文鱼，沙丁鱼，以及鲑鱼，这些Omega-3 脂肪含量较高的食物，都是很好的选择 。
• Eat 8 to 12 ounces of seafood each week.每周食用8至12盎司的海鲜。
• Eat all types of tuna, but limit white (albacore) tuna to 6 ounces each week. 每周食用6盎司（各个种类的）吞拿鱼，并不局限于白吞拿鱼（长鳍金枪，青花鱼）。
• Do not eat tilefish, shark, swordfish, and king mackerel since they have high levels of mercury. 不要食用方头鱼，鲨鱼，旗鱼以及鲭鱼，因为它们的汞含量很高。
健康的膳食搭配规律的运动可以保证您的健康。
What’s on Your Plate? 您的餐盘里有什么？
Before you eat, think about what and how much food goes on your plate or in your cup or bowl. Over the day, include foods from all food groups: vegetables, fruits, whole grains, fat-free or low-fat dairy products, and lean protein foods.在您用餐前，先思考一下您的餐盘、杯子和碗里要有什么食物以及食物的多少。一天内的食物应包括如下所有类别：蔬菜、水果、全谷物、脱脂或低脂乳制品，以及瘦肉蛋白。
Making Healthy Food Choices 选择健康的食物
• Make half your plate fruits and vegetables. Choose a variety, including dark-green and red and orange vegetables and beans and peas. 增加水果蔬菜的分量， 占餐盘的一半。食用多种多样的蔬菜，尤其是深绿色、红色和橙色的蔬菜以及豆类。
• Make at least half your grains whole. Choose whole grains in place of refined grains. 选择谷类食物时，至少有一半是全谷物。用全谷物替代精制谷物。
• Switch to skim or 1% milk. Choose fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.选择脱脂或低脂（1％）牛奶。选择脱脂或低脂的牛奶以及乳制品，如牛奶，酸奶，奶酪，或强化豆类饮料。
• Vary your protein food choices. Choose seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds. 选择不同的蛋白质来源。食用海鲜，瘦肉和禽类，鸡蛋，豆荚和豆子，以及无盐的坚果和种子。
• Use oils to replace solid fats where possible. 在可能的情况下，用植物油替代固体脂肪。
• Make choices that are low in “empty calories.” 选择“空卡路里”少的食物。
What are “empty calories”? They are calories from added sugars and solid fats in foods. Some foods with empty calories: 什么是“空卡路里”？这些卡路里来自于食物中的添加糖和固体脂肪。“空卡”食物有：
• Candy • Desserts • Fried foods • Ice cream • Sugar-sweetened
• Sweetened cereals • Biscuits • Hot dogs • Soft drinks/soda/fruit drinks/tea
糖果，甜点，油炸食品，冰淇淋，软饮料／汽水／果汁饮料／茶
Breast Milk: Your Baby’s First Food 母乳：宝宝最好的食物
Doctors recommend feeding only breast milk for the first 6 months. Continue breastfeeding in addition to feeding solid foods until your baby is at least 1 year old or older. 医生建议在宝宝出生后的头六个月只提供母乳作为食物。直到宝宝一岁及以上，除了给宝宝食用固体食物外，继续喂养母乳。
• Breastfeeding helps form a special bond with your baby. 母乳喂养可以帮助您和宝宝建立特别的感情。
• Breast milk helps protect your baby from illness. 母乳喂养可以防止宝宝生病。
• Breastfeeding is also good for you. It lowers your risk for breast cancer and type 2 diabetes.母乳喂养同样有益您的的健康。 母乳喂养可以降低您患乳腺癌和二型糖尿病的风险。
What About Alcohol? 怎样饮酒？
Be very cautious about drinking alcohol, if you choose to drink at all. You may consume a single alcoholic drink if your baby’s breastfeeding behavior is well-established — no earlier than 3 months old. Then wait at least 4 hours before breastfeeding. Or, you may express breast milk before drinking and feed the expressed milk to your baby later.
如果您有饮酒，请格外注意。宝宝三个月大以后，如果您的宝宝的哺乳习惯已经养成，您可以饮用一点点酒精饮料。但请在饮酒至少四小时后再进行喂养母乳。或者，您可以在饮酒之前先吸出一些乳汁，然后用吸出的乳汁喂养您的宝宝。
Being Physically Active 积极地运动
Unless your doctor advises you not to be physically active, include
2 ½ hours each week of physical activity such as brisk walking, dancing, or swimming. The activity should be done for at least 10 minutes at a time, and preferably spread throughout the week. 请保证每周两个半小时的运动，例如散步，跳舞，或者游泳， 除非您的医生不建议您进行运动。每次运动应至少持续十分钟，最好能够在一周中平均分配。
Also… 您还需要……
• Your need for fluids increases while you are breastfeeding. You may notice that you are thirstier than usual. Drink enough water and other fluids to quench your thirst. 母乳喂养期间您会需要更多的水份。您会发现您比平常更容易口渴。保证饮用足够的水以及其他水份来解渴。
• Seafood can be part of a healthy diet. Omega-3 fats in seafood have important health benefits for you and your baby. Salmon, sardines, and trout are some of the choices higher in Omega-3 fats. 海鲜是健康膳食的组成部分。海鲜中的Omega-3 脂肪对您和您的宝宝都很有益处。三文鱼，沙丁鱼，以及鲑鱼，这些Omega-3 脂肪含量较高的食物，都是很好的选择 。
• Eat 8 to 12 ounces of seafood each week.每周食用8至12盎司的海鲜。
• Eat all types of tuna, but limit white (albacore) tuna to 6 ounces each week. 每周食用6盎司（各个种类的）吞拿鱼，并不局限于白吞拿鱼（长鳍金枪，青花鱼）。
• Do not eat tilefish, shark, swordfish, and king mackerel since they have high levels of mercury. 不要食用方头鱼，鲨鱼，旗鱼以及鲭鱼，因为它们的汞含量很高。
Daily Meal Plan每日膳食计划
The Plan shows different amounts of food depending on how much of your baby’s diet is breast milk. Moms who feed only breast milk to their baby need slightly more food. This is a general Plan. You may need more or less than the Plan.** 此计划显示的不同食物量取决于您的宝宝的食物中母乳的份量。这是一个大体的计划，你需要的可能比计划的多或者少。
＊If you are not losing weight you gained in pregnancy, you may need to cut back by decreasing the amount of “empty calories” you are eating. 如果您没有减掉怀孕期间增加的体重，那您则需要通过减少“空卡”食物的摄入来削减体重。
This Institution is an equal opportunity provider.
