Pregnancy and lactation are the phases that place extra demands on a woman’s body. Good nutrition is important for every woman during this time.1 Postpartum women should be advised about replenishing their nutritional stores, returning to a healthy weight, and reducing the risk of chronic diseases later in life.2

Like pregnancy, energy and nutritional requirements differ during lactation. Women who are breastfeeding require about 500 additional kcal/day beyond that recommended for non-pregnant women.3

The recommended daily allowance for protein during lactation is an additional 25 g/day. Requirements of many micronutrients increase during lactation, in comparison with pregnancy, except for vitamins D and K, calcium, fluoride, magnesium, and phosphorus. Women must continue to take a prenatal vitamin daily while they are breastfeeding.3

Increased consumption of whole grains, fruits and vegetables is vital for postpartum women.2 A healthy diet principally involves foods of plant origin. Eating lots of vegetables, fruits, bread, potatoes, cereals, beans and lentils is important. The diet should have relatively small amounts of low fat milk, cheese, and yogurts; fish, lean red meats, and poultry. Locally grown vegetables and fruits should be consumed.1

Butter, oils, sugar, sweets and salt should be used infrequently. Oils such as olive, canola etc. should be used instead of animal fats. Salt should be consumed in moderation. One must have 6 to 8 glasses of water a day. Women who are breastfeeding must drink the amount needed to satisfy their thirst. Water, milk products and unsweetened juices are the ideal fluids.1

The principles of healthy nutrition recommended for pregnancy hold true during breastfeeding as well, though in slightly increased quantity.1,4 Breastfeeding women require 2,500 to 2,700 calories per day depending on their physical activity.4

Alcohol should be avoided during lactation as it can pass into breast milk.1 Drinking too much coffee, tea and cola drinks should also be avoided while breastfeeding as caffeine can pass into breast milk.1,4

The recommended dietary allowances for most vitamins and minerals for lactating women are mentioned below:3

• Vitamin A – 1,300 μg/d
• Vitamin D – 15 μg/d
• Vitamin E – 19 mg/d
• Vitamin K – 90 μg/d
• Folate – 500 μg/d
• Niacin – 17 mg/d
• Riboflavin – 1.6 mg/d
• Thiamin – 1.4 mg/d
• Vitamin B6 – 2 mg/d
• Vitamin B12 – 2.8 μg/d
• Vitamin C – 120 mg/d
• Calcium - 1,000 mg/d
• Iron – 9 mg/d
• Phosphorus – 700 mg/d
• Selenium – 70 μg/d
• Zinc - 12 mg/d

The diet of a lactating woman may include the following:4

• Rice, wheat, etc. – 330 gm
• Oil, ghee, butter – 30 gm
• Sugars – 20 gm
• Milk and curd – 500 gm
• Pulses, beans – 90 gm (60 gm for non-vegetarians)
• Meat, fish, eggs – 30 gm
• Fruits – 200 gm
• Leafy greens – 350 gm
• Other vegetables – 130 gm
• Roots and tubers – 120 gm.

References

1. Healthy Eating during Pregnancy and Breastfeeding. Available from: http://www.euro.who.int/__data/assets/pdf_file/0020/120296/E73182.pdf.
2. Position of the American Dietetic Association: Nutrition and Lifestyle for a Healthy Pregnancy Outcome. J Am Diet Assoc. 2008;108:553-561.
3. Kominiarek MA, Rajan P. Nutrition Recommendations in Pregnancy and Lactation. Med Clin North Am. 2016 Nov; 100(6): 1199–1215.
4. Diet in pregnancy and lactation. Available from: http://www.nutritionsocietyindia.org/Download_files/pregnancy%20and%20lactation%20diet%20fianl%20-1%2010.4.13.pdf.