Don't have too much cold drink because it is not good for your digestion system which would affect your skin as well as your baby's digestion as the baby drinks from you. Also, beware of caffaine, tea has more caffaine than coffee. So, when you drink coffee or tea, better take the one decaffainated if possible.
Regarding the food that increase milk flow, papaya soup, pig's limbs, chicken soup work for me. The best one is papaya soup with pig's limbs. I drink it every one or two days in the first 2 months and it helps me to produce more milk. Even right now, I sometimes drink it and of course, eat the pig's limbs too. I can finish a lot, especially my mom likes to marinate the pig's limbs with a bit of rock sugar and soy sauce which is so yummy. Even my husband likes it. I drink at least 2-3 glasses of milk everyday in the first 3 months and reduce it to 1 now. I did not drink milk before I was pregnant but for the sake of my babies, I just make myself to have it everyday. To improve the quality of my milk and to supplement myself with all the nutrition loss to my babies, I have Omega 3 fish oil supplement (1200 mg), DHA supplement, calcium supplement (1500 mg) and prenatal multi-vitamins supplement almost everyday.
To keep myself energetic everyday, I eat smaller portion but more frequently - breakfast, lunch, dinner and 2-3 snacks. For snacks, I usually have fruit, nuts, cheese with milk or juices. I also eat a lot of vegetable to ensure plenty of fibre intake. So, I don't have constipation problem after delivery of my daughter.
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