The food choices that a woman makes all through pregnancy and breastfeeding can affect her own health as well as the health of her baby. Pregnancy and lactation place extra demands on the body. Therefore, good nutrition is very important during this significant phase of a woman’s life.1

From about the 3rd month of pregnancy, only an extra 200-300 kcal per day is needed in addition to the pre-pregnancy diet. This small extra amount can be achieved by eating 2-3 slices of bread extra or 1 glass of milk and 1-2 slices of bread extra per day.1

A healthy diet is based mainly on plant foods. It is essential to eat lots of vegetables, fruits, bread, potatoes, pasta, cereals, beans and lentils with relatively small amounts of low fat milk, cheese, and yogurts; fish, lean red meats, and poultry. Locally grown vegetables and fruits should be consumed, especially when they are in season.1

There are 5 major food groups that should be included in the diet:1

Bread, cereals, pasta, rice and potato group – One can have 6-11 portions a day from this group. This food group is the main source of energy. Foods in this group also contain calcium, iron, zinc and B vitamins. Potatoes are also a good source of vitamin C.

Vegetables and fruits group - Eat at least 5 portions per day (more than 400g). Vegetables and fruits are rich sources of many vitamins and minerals, including folate and iron.

Milk and dairy products group – One should have 3 portions a day. Dairy products are one of the richest sources of calcium which is essential for the development of healthy bones and teeth of the baby and is important in lactation for the formation of breast milk, and also to prevent osteoporosis in the mother.1,2 Dairy products also provide protein and other minerals and vitamins, such as some B vitamins, vitamin A and occasionally iodine.

Fish, poultry, meat and bean group – One should eat 2 portions a day. Foods from this group, particularly meat, can provide iron.

Lard, butter, margarine, oils, sugar, sweets and salt group – These should be taken sparingly. Oils such as olive, canola etc. should be used instead of animal fats. Salt should be consumed in moderation (up to 6 g per day in total).

Folic acid and iron are two important nutrients during pregnancy.1,2 Folate-rich foods include spinach, lettuce, cabbage, green beans, cauliflower and fortified cereals. Iron-rich foods include lean meats, especially liver and kidney, and some vegetables including green leafy vegetables, cooked beans and peas. Calcium and vitamin D are also important nutrients. Calcium can be obtained from low-fat milk, dairy products and some cereals. Vitamin D can be found in oily fish, eggs, butter, and fortified margarine. Additionally, the woman should be encouraged to spend as much time as possible outdoors, especially in sunny weather.1

Six to 8 glasses of water a day is ideal. Breastfeeding women should drink the amount needed to satisfy their thirst. Water, milk products and unsweetened juices are the best choices in fluids.1

One should not try to lose weight immediately after giving birth since these stores are used to make breast milk. The principles of healthy nutrition recommended for pregnancy hold true also during breastfeeding, though in slightly increased quantity.1,2

Most breastfeeding women need about 500 calories more than a non-pregnant and non- lactating woman; that is a total of 2,500 to 2,700 calories per day depending on her physical activity.2

Alcohol should be avoided during lactation as it can pass into breast milk. Smoking may decrease the ability to produce breast milk and can also decrease the vitamin C content in breast milk, and should thus be avoided.1 A woman should avoid drinking drink too much coffee, tea and cola drinks while breastfeeding as caffeine can pass into breast milk.1,2

References

1. Healthy Eating during Pregnancy and Breastfeeding. Available from: http://www.euro.who.int/__data/assets/pdf_file/0020/120296/E73182.pdf.
2. Diet in pregnancy and lactation. Available from: http://www.nutritionsocietyindia.org/Download_files/pregnancy%20and%20lactation%20diet%20fianl%20-1%2010.4.13.pdf.