Newborn Health >> Nutrition During Lactation

Nutrition During Lactation

Why Balanced Food Intake Is Important During Lactation?

The objectives are :

To maintain an adequate diet to replenish stores that were diminished during pregnancy
Encourage to give and produce sufficient milk for growth of the infant
To get ideal body weight (lose the weight gained during pregnancy)
Avoid nutritional practices that could harm the mother and infant

What Are Basic Dietary Guidelines During My Lactation?

Variety - All food groups from macronutrient and micronutrient should be taken.
Proportionality - Eat more of some foods ( fruits, vegetables and wholegrains)
Moderation - Choose forms of food that limit intake of saturated fat, cholesterol, added sugars, salt and alcohol.
Activity - To balance physical activity and daily food intake.

How Much Quantity Of Food To Be Added Into My Diet Per Day?

Food Pyramid Level

Example of Food Sources Per Serving

Level 1: Cereals, Grain & Bread

Recommended: 12serving/day

One serving size :

½ cup rice (cooked)
½ cup yellow mee, mee hoon, pasta
½ dosai
⅓ chappati
1 piece bread (white/ wholemeal)
1 cup rice porridge
3 pieces biscuits (plain, unsweetened)
3 rounded tablespoons oats (uncooked)

Level 2 : Fruits and Vegetables

Recommended : 3-4 serving/day

One serving size vegetable :

(3-4 serving)

½ cup green leafy vege (cooked)
½ cup green leafy vege (raw)

One serving size fruit :

(3-4 serving)/day

½ whole guava,mango
1 whole banana, apple,

pear, orange

1 slice papaya, watermelon, pineapple
3 pieces prune
4 pieces jackfruit (cempedak, nangka)
8 pieces langsat, longan, grapes

Level 3 : Lean Meat, Fish

And Meat Substitute

Recommended : 5 serving/day

One serving size :

½ piece chicken drumstick
½ piece fish (kembong, selar)
1 matchbox size of lean meat
1 medium egg

Level 4 : Milk and Dairy Products

Recommended : 3 serving/day

One serving size :

1 glass of milk (250ml)
4 tablespoons powdered milk
1 cup of yogurt
1 piece of cheese

Level 5 : Oil, Salt and Sugar

Recommended : Take less

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Which Group Of Food To Be Emphasized During My Lactation?

Increase food intake from nutrition sources such as :

Calcium	Source : milk, soy products, cheese, yogurt, green vegetables Choose calcium enriched products Calcium supplement recommended for mother which low intake from diet
Vitamin A	Source : liver, dark green leavy vegetables, orange coloured fruits and vegetables
Vitamin B Complex	Source : Fish, lean meat, milk, liver Supplement recommended for mother who has low vitamin B complex storage especially vegetarian mother
Vitamin C	Source : Fruits (orange, papaya, kiwi) Supplement is not necessary for mother who take enough balanced diet

Is It Necessary To Take Supplement In My Diet?

Supplement is not necessary for mother who follow recommended nutrition guideline for lactation.
But for mother which insufficient nutrient intake need to take supplement
Supplement cannot replace regular meal.
Supplement can be taken under Doctor or Dietitian supervision

How About Fluid Intake?

87 % from breast milk are water
8- 10 glasses of water recommended everyday. Encourage to drink 1 glass of water each time breastfeeding.
Mother also can take milk, juice, soup and herbal tea.
Drink more water during exercise and hot weather.

Are There Any Food Taboos I Have To Practice After I Gave Birth?

Among the food which were classified are in accordance with own perception and belief. For example:

'Cold' food - kangkung, bean sprouts, cucumber,cabbage,papaya
'Hot' food - egg, chicken, beef, internal organ
'Windy' food - tea, most of tuberous vegetables
'Sharp' food - pineapple
’Poison food - seafood, and most of fish

Traditionally, mothers will avoid to take 'cold' food rather than 'hot' food during the month following childbirth.
For conclusion, food taboos only based on individual perception. Lactation mother are encourage not to take one group of food only.
Should take balanced food especially from fruits and vegetables group that will provide fiber, vitamin and mineral to our body.

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Last reviewed : 7 September 2009

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