The foods eaten all through pregnancy and breastfeeding can affect a woman’s own health as well as the health of her baby. Pregnancy as well as lactation are demanding physiological states of the body. These two periods, thus, call for good nutrition.1

A healthy diet includes plant foods primarily. It is important for a woman who is breastfeeding to eat lots of vegetables, fruits, bread, potatoes, 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

One can have 6-11 portions a day from the breads and cereals food group. This food group is the major source of energy. Foods in this group are also rich in calcium, iron, zinc and B vitamins. The diet should contain at least 5 portions per day (more than 400g) of fruits and vegetables. Vegetables and fruits are rich sources of many vitamins and minerals, including folate and iron.1

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

One should have 2 portions a day of fish/poultry/meat/beans. These foods can provide iron. Butter, oils, sugar, sweets and salt should be taken sparingly. Oils such as olive, canola etc. should be used instead of animal fats and salt should be consumed in moderation.1

It is important to have 6 to 8 glasses of water a day. Breastfeeding women must drink the amount needed to satisfy their thirst. Water, milk products and unsweetened juices are the ideal fluids.1

Breastfeeding mothers mustn’t 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 which sums up to a total of 2,500 to 2,700 calories per day depending on her physical activity.2

There are some foods and/or drinks that should be completely avoided during breastfeeding. 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

The recommended diet for a lactating woman may include the following:2

1. Rice, wheat, etc. – 330 gm
2. Oil, ghee, butter – 30 gm
3. Sugars – 20 gm
4. Milk and curd – 500 gm
5. Pulses, beans – 90 gm (60 gm for a non-vegetarian woman)
6. Meat, fish, eggs – 30 gm
7. Fruits – 200 gm
8. Leafy greens – 350 gm
9. Other vegetables – 130 gm
10. 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. Diet in pregnancy and lactation. Available from: http://www.nutritionsocietyindia.org/Download_files/pregnancy%20and%20lactation%20diet%20fianl%20-1%2010.4.13.pdf.