Breast milk is best for your baby

Breastfeeding is the best nutrition for healthy growth and development of babies. Exclusive breastfeeding for 6 months is the optimal way of feeding infants. Thereafter infants should receive complementary foods with continued breastfeeding up to two years or beyond. Good maternal nutrition helps sustain an adequate supply and quality of breast milk. Unnecessary introduction of bottle feeding, partially or fully, or of other complementary foods and drinks may have a negative impact on breastfeeding, which may be irreversible. Consult your doctor and consider the social and financial implications before deciding to use breast milk substitutes or if you have difficulty breastfeeding. Follow usage, preparation and storage instructions of breast milk substitutes or of other complementary foods and drinks carefully as improper or unnecessary use may pose a health hazard.

My Pregnancy My Way

What to Eat and Not to Eat During Lactation

Many new mums wonder how lactating will affect their diet. There are a few important considerations to keep in mind. Check out more!

What to Eat When Lactating

Calcium

It’s important to keep your calcium intake up, especially when lactating. This is because your body will "rob" your own bones to make sure there's enough calcium in your milk to nourish your child’s bones and nervous system.

Salmon

Salmon is an amazing high-quality protein filled with calcium! With loads of vitamin D, DHA, and omega-3 fatty acids, it’s good for your child’s brain, eye, and nerve development. Just steam and/or mash them alongside soft, leafy vegetables (like spinach) to make it a complete meal for your child.

Water

We all know the importance of H20. But keeping yourself hydrated is vital for your body to recover from the stress of childbirth. Drinking water flavoured with antioxidants like lemon zest while you nurse or pump can also give you an extra boost of energy!

Lactation Foods

Oats, fennel, and brewer’s yeast are all food types that help increase milk production and promotes a smoother lactation period.

What Not to Eat When Lactating

Spicy Foods

If you love spicy foods, it's fine to continue eating them while you are lactating but you may need to play around with your diet to figure out the foods to avoid when lactating. \

Alcohol

Not only is alcohol something you should avoid for your own wellbeing, but your child’s too. Alcohol CAN get passed to your child via milk.

Caffeine and sugary drinks

If you’re trying to get back to your old figure, cut down on sweetened drinks. Nursing mothers can indulge in some coffee but in moderate amounts.

Nursing mothers should also maintain a regular eating schedule. You should never skip meals, even when dealing with a busy schedule. Pick a light, healthy option for breakfast – like oatmeal with berries and nuts. Encourage yourself to have little high-energy, high protein snack breaks through the day and whip up something filling for you and your family for dinner.