Maria, Siquijor - Breastmilk is incredibly nutritious. In fact, it provides most of the nutrients that your baby needs for the first 6 months of life with continued breastfeeding for 1 to 2 years of life or beyond.

Research has found out that the mother’s dietary habits during lactation period contribute on the quality of breastmilk she produces. What she eats effect the contents of her breastmilk. Lactating mothers need to eat about an additional of 330-400 calories a day to have an energy and nutrition to produce a good quality of breastmilk.

Breastfeeding mothers too, are encouraged to eat variety of food everyday to meet the nutrients needed by the body, as stated in Kumainment rule number one.

What foods to eat while breastfeeding?

Make a healthy food choice to help increase your milk production. Choose food rich in iron, protein, and calcium. Good sources of iron include eggs, meat, white beans, etc. To help your body absorb iron, eat foods high in Vitamin C, such as citrus fruits. Protein sources cheese, legumes, nuts, seafoods and fish such as salmon and other fatty fish are loaded with type of fat called DHA, which contribute to the development of brain. Good sources of calcium include dairy products and dark green vegetables.

Still, there are some foods to be avoided while breastfeeding

• Fish high in mercury, like tuna, king mackerel, marlin etc. Acute exposure to high levels of mercury can permanently affect the child’s central nervous system. As a result, they may delay the speech and language development and the motor skills.
  
  
• Alcohol can make its way into breastmilk and can cause agitation and poor sleep to your baby. If taken an alcohol, delay breastfeeding until the alcohol has completely cleared your breast milk.
  
  
• Avoid drinking more than 2 to 3 cups of caffeinated drinks a day, caffeine in your breastmilk might interfere with your baby’s sleep.

Breastfeeding is hard work. It is important that breastfeeding moms will be healthy and well-nourished mother to provide a good quality of breastmilk to her baby’s growth and development. Remember, there’s no need to go on a special diet while breastfeeding. Simply focus on making healthy choices of food. Put in mind the Kumainment No. 1 to eat variety of foods.   Not eating enough calories can negatively affect the quality of breastmilk and can also be detrimental for your health. // ND II Karen F. Abe, RND