Breast milk is dubbed as the liquid gold for the numerous benefits it provides to newborns and infants. The breast milk composition is influenced by the mother’s nutritional status as well as her diet, which consequently affects the nutrient intake of the infant. 

Nutritional requirements are higher during lactation than during pregnancy; an additional 500 kilocalories (kcal) of healthy food calories per day is recommended for well-nourished breastfeeding mothers. The additional calories may also vary by age, body mass index and the mother’s level of activity. During lactation the mother’s body always prioritizes the needs of her baby. Most nutrients, such as iron, zinc, folate, calcium and copper continue to be excreted in breast milk. Water-soluble vitamins’ concentration in breast milk is highly dependent on levels of intake of the mother while the fat-soluble vitamin concentrations is dependent mostly on maternal stores, although they may be increased by exogenous stores. Women that do not obtain sufficient nutrients from dietary sources may be at risk of deficiency in some vitamins and minerals that perform important functions. These deficiencies can be prevented if the mother improves her diet and makes the right and healthy food choices.

The Pinggang Pinoy, a food guide for pregnant mothers and lactating women, developed by the Food and Nutrition Research Institute of the Department of Science and Technology can be used as reference on the proper food group proportions per meal basis to meet energy and nutrient needs of the mother.

The pregnant and lactating mothers’ plate should consist of:

• GO (Energy Giving) foods which include rice, root crops, pasta, bread, and other carbohydrate-rich foods, which provide energy to support bodily functions and physical activity. It is best for the mothers to consume whole grains like brown rice, corn, whole wheat bread and oatmeal which contain more fiber and nutrients than refined grains and are linked to lower risk of heart disease, diabetes and other health problems.
• GLOW (Body Building) foods consisting of wide variety of fruits and vegetables which are packed with vitamins, minerals, and fiber needed for regulation of body processes.
• GROW (Body Building) foods such as fish, shellfish, lean meat, poultry, eggs, and dried beans and nuts needed for the building of mother’s muscles and baby’s tissues. It is recommended that the mother should have enough animal-based protein foods, which provide more absorbable iron. The mother should also include fatty fish in the diet like tuna, sardines, and mackerel 2-3 times a week to provide essential fatty acids for the child’s brain development. Moreover, lactating mothers are encouraged to consume milk, milk products and other calcium-rich foods like dilis and small shrimps for strong bones and teeth.
• Water is also important for the body’s hydration. Lactating mothers should drink 8 to 10 glasses of water every day and must limit intake of sugar-sweetened beverages.

Further, lactating mothers should limit their intake of caffeinated food (e.g. chocolate) and beverages (e.g. coffee, tea, energy drinks and soft drinks) to no more than 2 to 3 cups (16 to 24 ounces) a day. Caffeine in breast milk might agitate the infant or interfere with the infant’s sleep. Also, according to the Centers for Disease Control and Prevention (CDC), abstaining from alcohol is the safest option during breastfeeding. The amount of alcohol the infant can get from breast milk depends on how much alcohol the mother consumed and when it was consumed. Research shows that the amount of alcohol in breast milk peaks 30–60 minutes after the mother’s last drink. In addition, if the baby is gassy or colicky avoid foods such as beans, broccoli, cabbage, brussels sprouts and spicy foods for a few weeks to see whether they relieve symptoms. Furthermore, although fish and seafoods are good source of protein and omega-3 fatty acids, there is a possibility that fish (e.g. swordfish, king mackerel, tilefish, and bass) and seafoods (e.g. prawn) have mercury and other contaminants. Exposure to excessive amounts of mercury through breast milk can pose a risk to an infant's developing nervous system.

Mothers always want what’s best for their child and by far breast milk is the best food a mother can give to her baby. It is extremely important for the breastfeeding mother to take the adequate nutrients for her to not only maintain her own nutritional status but also to nourish her baby. As it is widely known a healthy mother equates to a healthy baby. (NO I Liezel Joy D. Reyes)

References:

Centers for Disease Control and Prevention. (8 October 2020). Maternal Diet. Retrieved on 6 August 2021 from https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/maternal-diet.html

DOST-Food and Nutrition Research Institute. (20 March 2019). Pinggang Pinoy for Pregnant and Lactating Women. Retrieved on 6 August 2021 from https://web.facebook.com/DOST.FNRI/posts/pinggang-pinoy-for-pregnant-and-lactating-women-consists-ofgo-rice-alternativesa/1464669200335186/?_rdc=1&_rdr

Mayo Clinic. (n.d.). Breastfeeding nutrition: Tips for Moms. Retrieved on 10 August 2021 from https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912

Segura et. al. (September 2015). The importance of maternal nutrition during breastfeeding: Do breastfeeding mothers need nutritional supplements. Retrieved on 6 August 2021 from https://www.researchgate.net/publication/282041957_The_importance_of_maternal_nutrition_during_breastfeeding_Do_breastfeeding_mothers_need_nutritional_supplements

World Health Organization. (2001). Healthy eating during pregnancy and breastfeeding. Retrieved on 6 August 2021 from https://www.euro.who.int/__data/assets/pdf_file/0020/120296/E73182.pdf

World Health Organization. (n.d.). Breastfeeding. Retrieved on 6 August 2021 from https://www.who.int/health-topics/breastfeeding#tab=tab_1