Lactation diet is very important for a breast-feeding woman to have a well balanced-diet as breast-feeding takes away a lot of energy and nutrients from a woman's body. Hence, pregnant women should try to supplement her nutrients with proteins, iron, calcium, and vitamins.

Fluid

Breast-feeding woman needs to drink at least 2 liters of water per day. Fluid in any form taken is good for lactating women but water is the best source of fluid for a lactating women.

Protein

It is important to include plenty of protein in your diet, including

• Meat, fish and chicken
• Eggs
• Cheese and yoghurt
• Nuts and seeds
• Legumes - for example, lentils baked beans and split peas.

Calcium

to strengthen the bones at least 4 serves of calcium rich foods should be included in the diet as it is an important source of ingredient in breast milk.

• Dairy products such as milk, cheese and yoghurt (these are the best source of calcium)
• "Soymilk" which contains 120mg calcium for every 100ml milk.

Iron

During pregnancy a lot of iron stores is used by the fetus, so while breastfeeding a woman needs to replenish her body with iron-rich foods such as

• Red meat, chicken and fish
• 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 - Spinach, cabbage, Brussels sprouts
• Vitamin C - capsicum and potatoes Citrus fruits, capsicum, potatoes, tropical fruits, tomatoes
• Vitamin A - Dark green and yellow vegetables like pumpkin, broccoli and carrot

Getting back to your usual weight

Although breastfeeding burns up a lot of energy (calories), it can take several months to get back to your usual weight, so be a little patient. Some women do have a problem with extra weight. Tips for losing weight include

Choose Nutrient Dense Foods

• Grill, steam, bake or casserole lean meat, fish and poultry.
• Eat vegetables - at least five servings per day.
• Eat fruit - at least two servings per day.
• Choose low fat dairy products.
• Use butter and margarine sparingly.
• Avoid high fat foods, such as chips, rich desserts or greasy takeaways.
• Sweets like soft drinks, juices, biscuits and cakes should be limited.

Foods to avoid

There is little evidence that certain foods upset babies or give them diarrhea or colic.

Caffeine should be taken in small quantities and cola drinks are best to avoid as these pass into the breast milk.

Vegetarian mothers

During lactation a lot of nutrients are being used by the body and a vegetarian women needs more care as it is difficult to meet all nutritional needs by vegetarian foods hence it is important to use variety of foods like

• Eggs, milk, cheese and yoghurt
• Wholegrain breads and cereals
• Fruit and vegetables.
• Legumes

More Information:

Fight infection with Food......
Date:26/08/2008
Subject: Weight Management