In my many years as a paediatrician, I often encounter anxious breastfeeding mothers who are worried about whether their diet is enough to provide quality milk to their babies. I remember one time a young mother named Ms. Li came to my office and she told me worriedly that despite her efforts to follow various dietary recommendations, she was concerned that the foods were not really improving the quality of her milk and whether they were supporting her baby's mental and physical development enough.
I sat down with Ms. Li and asked her about her eating habits in detail, and explained which foods are really good for milk quality and which ones might just be superstitions. We discussed how to make sure her milk provides the best nutritional support for your little one through scientific dietary adjustments.
This is not uncommon. Many mothers have similar problems, but with a reasonable diet and lifestyle adjustments, we can significantly improve the quality of our milk, which in turn promotes the intellectual and physical development of our babies.
Nutritional essentials during lactation
During breastfeeding, nutritional optimization is crucial. Mothers' diet has a direct impact on the quality of their milk, which in turn affects the development of their babies. Here are a few key nutritional tips to help mothers improve the nutritional value of their milk and ensure their baby is getting adequate nutritional support:
Protein: Protein is one of the main components in breast milk and is essential for your baby's growth and development. Breastfeeding mothers should ensure adequate daily protein intake. Recommended foods include lean meats, chicken breasts, fish, legumes, and low-fat dairy products.
Calcium: Calcium is important for your baby's bone and dental health. Breastfeeding mothers need to increase their calcium intake to meet their own needs and those of their babies. Good sources of calcium include milk, yogurt, cheese, and calcium-rich leafy greens such as spinach and kale.
Iron: Iron is an important trace element that prevents anemia. Breastfeeding mothers should ensure adequate iron intake, especially during postpartum recovery. Iron-rich foods include red meat, chicken liver, green leafy vegetables, and fortified grains.
Vitamin D and B complex: Vitamin D is essential for calcium absorption, while B vitamins (especially vitamins B12 and B6) play a role in energy metabolism and nervous system health. The need can be met through supplements or foods rich in these nutrients.
Hydration: During breastfeeding, mothers' water needs increase. Maintaining adequate hydration is not only good for milk production, but also helps the body recover and maintain energy.
Recommended food list
To support the nutritional needs of lactating mothers, here is a carefully selected list of recommended foods. Not only are these foods nutritious, but they also help improve the quality of your milk, which provides a strong foundation for your baby's intellectual and physical development:
Whole grains and fiber foods:
Brown rice, whole wheat bread, oats: Provides essential B vitamins and iron to help increase energy.
Chia seeds, flax seeds: rich in Omega-3 fatty acids, which are very beneficial to your baby's brain development.
Protein Sources:
Chicken, turkey, fish (especially salmon and salmon): high-quality protein and essential fatty acids.
Legumes (e.g., black beans, chickpeas): Plant-based protein is rich in both iron and fiber.
Dairy product:
Low-fat milk, yogurt, cheese: excellent sources of calcium for your baby's bone development.
Vegetables and fruits:
Dark green vegetables such as spinach and kale: rich in vitamins A, C, calcium, and iron.
Berries, citrus fruits: provide vitamin C, strengthen the immune system, and promote iron absorption.
Sources of Healthy Fats:
Avocado, olive oil: Healthy monounsaturated fats and vitamin E that support your baby's skin and vision development.
Nuts such as almonds and walnuts: rich in Omega-3 and vitamin E.
Practical dietary advice
During breastfeeding, a proper diet plan is essential to ensure the quality and quantity of breast milk. Here are some practical dietary tips to help breastfeeding mothers meet their and their baby's nutritional needs while staying healthy and active:
Regular and Quantitative Meals:
Try to eat at a regular time each day and avoid fasting for long periods of time to keep your energy and blood sugar levels stable.
Divide into small meals and eat more often a day to help increase your metabolic rate while reducing the burden on your stomach.
Eat a varied diet:
Make sure your diet includes a variety of food groups, such as whole grains, protein, healthy fats, and vegetables and fruits from a variety of vitamin and mineral sources.
Diverse food choices help to obtain complete nutrition and reduce the risk of nutrient deficiencies.
Adequate water intake:
Increase your water intake to at least 8-10 glasses of water per day to support good milk production.
In addition to water, choose other healthy drinks such as low-sugar drinks and unsweetened fruit juices, and avoid caffeinated and high-sugar drinks.
Avoid processed foods and foods high in sugar:
Minimize your intake of processed foods and foods high in sugar, which can cause a brief increase in energy followed by a rapid drop in energy and affect blood sugar stability.
Choose whole and natural foods, such as fresh fruits and vegetables, whole grains, and freshly prepared protein sources.
Smart Supplementation:
Consider supplementing with nutrients that may be lacking, such as vitamin D, calcium, iron, and omega-3 fatty acids, as recommended by your doctor.
Consider using supplements recommended by your dietitian, especially if you struggle to get enough of certain nutrients in your diet.