is the optimal and the most effective way of nurturing an
infant while simultaneously benefiting the lactating mother.
However the mother who is breastfeeding her child has to bear
in mind that her diet replaces the nutrients that are used
up during breastfeeding, such as protein, calcium, iron and
vitamins. Hence it is important for breastfeeding mothers
to have proper diet and nutritious food.
the following diet requirements:
Breast milk contains a lot of protein. So, you will
need to include extra protein in your diet, from foods such
- Meat, fish and chicken
- Cheese and yoghurt
- Nuts and legumes, for example,
lentils, baked beans and split peas.
you are lying down while feeding your baby make sure that:
Calcium is another major ingredient in breast milk. You will
need extra calcium from dairy products such as milk, cheese
and yoghurt. These are the best source of calcium. If your
diet does not contain plenty of calcium, your body will use
calcium from your bones to meet your increased needs. This
weakens your bones and increases the risk that you will develop
osteoporosis later in life.
Pregnancy uses up your iron stores. During breastfeeding,
you need to rebuild your iron stores with iron rich foods
red meat, chicken and fish are the richest sources of
Legumes - for example, baked beans
Nuts and dried fruit
Wholegrain bread and cereals
Green leafy vegetables.
Folate and vitamins
Breastfeeding also increases your need for Folate. Sources
of folate are, leafy green vegetables such as spinach, broccoli,
cabbage and sprouts. Vitamin C and A are also important nutritions
required during breastfeeding. Sources of Vitamin C are, citrus
fruits, berries, tropical fruit, tomatoes, capsicum and potatoes.
Sources of Vitamin A are, dark green and yellow vegetables
such as broccoli, carrots and pumpkin.
Diet for Vegetarian mothers
A vegetarian diet can meet the nutritional needs of a breastfeeding
mother as long as it includes a variety of foods, including:
Eggs, milk, cheese and yoghurt
breads and cereals
Fresh fruit and vegetables.