Nutrition Basics for Breastfeeding Moms

Breastfeeding truly is one of the best things a mother can do, both for herself and her newborn child. It not only provides her baby with the perfect food during the first few months, it is also an opportunity for bonding and cuddling that has been proven beneficial to both mother and child. Breastfeeding also helps the mother lose the excess pounds and fat gained during pregnancy and even lessens her chances for certain cancers. In a nutshell, breastfeeding truly is a good thing.

Though breastfeeding is very natural, it does take its toll on the mother’s body. While breastfeeding, the body not only has to sustain and keep itself healthy, it also has to produce enough breast milk to feed and nourish the baby. Sustaining breastfeeding and maintaining a healthy body means that the mother must be very conscious about her food and nutrition intake so that she can stay healthy and provide for her child.

According to Dra. Natividad F. Generalao-Ko, an Ob-gyn, a minimum of 1800 calories should be consumed by the mother each day to be able to produce adequate milk supply. This is roughly 300-500 calories more than a woman’s normal intake. She also says that getting a balanced diet by eating a variety of foods from each food group in the right amounts is especially important during breastfeeding, and stresses that breastfeeding mothers should limit consumption of oils and solid fats, and instead increase the consumption of fruits and vegetables while breastfeeding.

Dra. Generalao-Ko mentions the important nutrients a breastfeeding woman requires:

Protein
Taken in the right amounts and from the right sources like fish, meat, chicken or even soybeans, protein - at least 71 grams of per day - is important during breastfeeding.  It helps build muscles and develop baby tissues.

Folic acid
500 micrograms per day of folic acid is important for building protein tissues. Foods rich in folic acids are broccoli, dark green vegetables and even oranges.

Calcium
This is especially important during breastfeeding. Taking enough calcium-rich foods is not only needed to keep the mother’s bones strong, it also helps the baby with his or her bone development as well. Around 1000 milligrams/day of calcium should be taken from sources such as milk and shellfish.

Zinc
Breastfeeding moms and women should target getting 12 milligrams per day for proper functioning of the immune system.  Meat, some grains and nuts are good sources of zinc.  

Iron
This is needed for the development of healthy blood supply. Breast feeding mother requires around 10 milligrams per day.

Vitamin D
Vitamin D is needed for proper calcium absorption. 10 micrograms daily is needed during breastfeeding, which mothers can get from milk and by taking morning walks.

Dietary Fiber
Breastfeeding mothers should try to get 30 grams of dietary fiber everyday by eating whole grains, fruits and vegetables.

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Aside from getting the right combination of food for optimal nutrition, Dra. Generalao-Ko also stresses the importance of drinking at least 8 glasses of fluids each day. Of course, water tops the list as the best fluid source for breastfeeding mothers, followed by clear soups and natural juices. She also stresses that softdrinks, powdered juices and drinks with high sugar contents are not recommended since too much sugar is not good for the body and must be avoided or taken infrequently and in moderation. Taking too much of these sugary drinks may also be a source of empty calories and may lead to illnesses and metabolic dysfuntions.

Malunggay and shellfish soups and breastfeeding    
When we Filipinos think of breastfeeding, malunggay will almost always come to mind.  During my interview with Dra. Generalao-Ko we touched on this topic and she explained why these foods are great for breastfeeding moms.

She mentions that aside from it being very healthy because it is loaded with vitamin C, potassium and calcium, malunggay has also been proven to help in increasing a mother’s milk supply. This is generally the reason why breastfeeding mothers are encouraged to include malunggay in their diets or take malunggay as supplements during breastfeeding. Taking clear soups and shellfish on the other hand, not only helps in providing additional fluid sources for breastfeeding mothers, but the fish and shellfish are great sources of protein with the added advantage of being low in saturated fat and high in healthy omega-3 fatty acids.

Vitamin Supplementation and breastfeeding
Dra. Generalao-Ko still suggests that a vitamin supplement should be taken during breastfeeding. She says that aside from pregnancy, breastfeeding is “the most nutritionally demanding time in a woman's life. The body needs enough nutrients every day to support the baby and for maintenance of the mother's body.”  She also suggests that prenatal vitamins, as prescribed by a physician, are still the better choice for breastfeeding mothers to take.

Foods to avoid during breastfeeding
Generally, caffeine and alcoholic beverages should be avoided as they are secreted into the breastmilk, says Dra. Generalao-Ko. She also warns against the high mercury levels that some food contain such as swordfish, mackerel and tuna. These foods must be taken in small amounts during breastfeeding.
Aside from everything she has shared regarding breastfeeding nutrition, she reminds us that the World Health Organization still recommends that children continue to be breastfed until age two or beyond and that breast milk should be given exclusively to infants for about six months before introducing solids. The introduction of solid foods should be done between four and six months.

Successful breastfeeding does not only entail giving utmost care to the baby but also taking utmost care of the mother as well. Mothers should remember that whatever they put into their body during breastfeeding may have an effect on their baby so it is always best to eat well, maintain a healthy lifestyle and stay healthy as best as they can. It is part and parcel of being a responsible breastfeeding mother to keep her own health in mind as well.

Dra. Nativitad F. Generalao-Ko is an OB-Gynecologist with her own private practice in Pandacan, Manila.  She is also a trained OB-Sonologist and a fellow of The Philippine Society of Obstetrics and Gynecologic Ultrasound.  She is affiliated  with Medical Center Manila and Perpetual Succor Hospital.

Photo by Marc van der Chijs from flickr creative commons