08-08-2025
Don't forget to feed the feeder! Nutrition tips for breastfeeding mothers
Nurfazira Binti Saifudin
Importance of breastfeeding
Breastfeeding is one of the most powerful ways to protect both mothers and infants. As we commemorate World Breastfeeding Week, it's the perfect time to highlight an often-overlooked aspect of successful breastfeeding: maternal nutrition.
When a mother breastfeeds, her body uses up a lot of energy and nutrients to make good milk for the baby. If she doesn't eat well, her own body can get tired or weak. That's why it's really important for breastfeeding mothers to eat healthy; it helps both the mother and the baby stay strong.
Breastfeeding diet for breastfeeding mothers
To meet these extra needs, a mother's body needs about 500 more calories each day. Choosing the right kinds of food helps keep her energy up and supports her overall well-being. So, what should breastfeeding mothers eat? There is no need for expensive or fancy foods; just a variety of healthy local options can do the job well. First, eat balanced meals. Try to include all food groups in your daily meals, such as carbohydrate like rice, bread, noodles, etc, protein like eggs, chicken, fish, tofu, tempeh, or beans. Vegetables, fruits, and healthy fats. Second, drink enough water. Try to drink 8-10 glasses of water a day, more in hot weather or if you're very active. You can also get fluids from soup, milk, or an herbal drink.
Some key micronutrients mothers can focus on. Calcium is needed to keep bones strong and healthy. You can get it from milk, yogurt, cheese, or calcium-fortified soy products. Iron helps with energy and keeps your immune system strong. Good sources include lean meats, liver, spinach, and legumes like lentils or chickpeas. Vitamin B12 is important for the nervous system and is especially crucial for mothers who don't eat meat, such as vegetarians or vegans. Omega-3 fatty acids, especially DHA, support your baby's brain development and can be found in oily fish like salmon and sardines, or in chia seeds and flaxseeds. Vitamin D helps your body absorb calcium properly. The best source is safe sunlight exposure, but it can also be found in fortified foods or taken as a supplement if needed.
