NUTRITION DURING LACTATION

A healthy diet is important during breast feeding as the mother must provide for
her own nutrient requirements as well for the production of breast milk. Breast-
feeding uses a lot of energy and nutrients. It is important that your diet supplies
the nutrient you need during breast-feeding such as protein, calcium, iron and
vitamins. The diet should be composed of approximately 60% carbohydrate, 20%
protein and 20-25% fat.

ENERGY NEEDS DURING LACTATION

Energy or caloric needs depends on how much breast milk is being produced and
other factors. According to the Recommended Dietary Allowance for Indians
(2010) about 600Kcal an additional intake is required for a lactating mother (0-
6months).

PROTEIN
It is important to include plenty of protein in your diet as this helps such as fish,
chicken, egg whites, low fat or skim milk, skimmed curd, buttermilk, low fat
cheese, low fat paneer, soya bean, tofu, pulses and legumes. Additional 20 g/day is
recommended for the lactating mother

CALCIUM
Calcium is another major ingredient in breast milk. If your diet does not contain
plenty of calcium, your body will use calcium from your bones to meet your
increased needs. This may weaken your bones and increase the risk of developing
osteoporosis later in life. Good sources of calcium include: milk and milk products
such as low fat or skim milk, skimmed curd, buttermilk, low fat cheese and low fat
paneer, ragi and soya milk fortified with calcium. The recommended dietary
allowance is same as for the pregnant woman i.e. 1,000 milligrams (mg),

IRON

Pregnancy uses up your iron stores. During breast-feeding, you need to rebuild
your iron stores with rich foods such as: Green leafy vegetables, dates, red meat
(in moderation), chicken and fish. The recommended dietary allowance is
9mg/day.

FOLATE AND VITAMINS

Breast feeding also increases your need for:

FOLATE - for example: green leafy vegetables such as spinach, fenugreek leaves,
colocasia and shepu leaves. The recommended dietary allowance is 500mcg.
VITAMIN C- for example: amla, lemon, sweet lime, orange, pineapple, kiwi, berries
and tomatoes. The recommended dietary allowance is 120 mg
VITAMIN A- for example: dark green beans and yellow vegetables such as bell
peppers, carrots and pumpkins. The recommended dietary allowance is 1,300
mcg.

FOODS TO AVOID

Caffeine passes into breast milk, so large amounts of tea , coffee and cola drinks
are best avoided.
Breast feeding mothers can safely eat any foods they like. Some foods may flavor
the breast milk, but babies rarely react to this. If the baby is fussy after the mother
eats a certain food or spice, try avoiding that food for a while and then try it again
later to see if it is a problem.
Women should presume that all foods will be tolerated well by the infant and only
eliminate specific foods after they have been demonstrated by the doctor as
problematic for the baby.
Stay away from tobacco. Avoid regular consumption of alcohol since it passes
through milk in less than an hour and if the baby consumes it in large quantities it
can retard his/her growth.

DRINK PLENTY OF FLUID

Lactating mothers need enough fluids to stay hydrated and feel thirsty while
feeding. Drinking plenty of water to help maintain milk supply. Therefore drinking
at least 10-12 glasses of water every day. One can also consume fruits and
vegetable juices, soups, buttermilk coconut water in addition to water.

TRADITIONALLY USED FOODS WHICH IS BELIEVED TO ENHANCE THE BREAST MILK

PRODUCTION (GALACTOGOUES).

Fenugreek seeds, shepu leaves, garlic, oats, ragi, barley, lemon-grass, almonds
cumin seeds, asparagus and milk.

A good post-delivery diet should be able to provide energy and fight with
depression and fatigue.
FATIGUE FIGHTERS: Small meals throughout the day.
Complex carbohydrates and proteins: options include
Add raisins with oatmeal.
Add milk to high fibre cereals.
Whole wheat toast combined with chicken salad.
A sliced fruit bowl topped with almonds, pecans and walnuts with some low-fat
yoghurt poured over it.
Whole wheat pita bread and hummus.
A wholesome mix of assorted dry fruits, seeds, and nuts; but make sure that you
do not add those coated with chocolate or sugar.
VITAMIN B3: Provides energy boost. It can be obtained from poultry products, like
chicken, fishes like salmon,mackerel, lean cuts of beef and pork or dried beans.
VITAMIN E: Antioxidant and boost energy. So snack on nuts, seeds, olives,
almonds, asparagus and use Vegetable oils as your cooking medium.

DEPRESSION: food with potential to fight depression includes:

ZINC - Have plenty of eggs, fish, oysters, turkey, beef, yoghurt and wheat germ to
replenish the zinc reserves.
VITAMIN C - Have plenty of citrus fruits, green leafy veggies, raspberries, broccoli,
peas, tomatoes, spring onions and turnips.
OMEGA-3 - Get them from sardines, tuna, salmon and herrings, and also from
canola oil and walnuts.
CALCIUM - increase intake of cheese, yoghurt, milk, sesame seeds and sardines
along with their bones.
FOLIC ACID - . green leafy vegetables such as spinach, fenugreek leaves, colocasia
and shepu leaves.