📊Summary table

✅Habit	🔍What to do
Proteins	Prefer legume dishes, yogurts, and eggs
Products rich in water	Soups, salads, fruit
Drink water	A glass before a meal
Slow chewing	30–40 bites per bite
Controlled portions	Use smaller plates
Eating with Mindfulness	No TV on the phone while breastfeeding
Daily movement	Walking, climbing stairs, doing yoga
Holy is stressful	7-8 hours of sleep, meditation or breathing
Nutritious	Nuts, fresh fruit or vegetables as a snack