Requirements 11/2 cups
Fruits (eg. papaya)
Requirements 1 serving
During breast feeding, your baby will essentially be taking in whatever substances you take in. Think carefully about your intake of nicotine, sugar and artificial sweetener. Think carefully about your alcohol and caffeine (found in chocolate and many teas and soft drinks as well as in coffee) intake. They pass quickly into the breast milk and affect the baby in the same way they affect you.
While you are breast feeding, what you eat is important.
In pregnancy your baby was growing inside you, and you were aware that you needed to eat to help him grow and develop healthily. During breast feeding, your baby is growing fast and depends entirely on the milk you are making.
Your body is surprisingly efficient at making milk. In fact, it seems to conserve energy, becoming more efficient than usual during the time you are breast feeding. So you don't really need to eat for two.
But you need to eat a well-balanced diet to ensure you have enough protein, calories, vitamins and minerals for both your needs and your baby's growth. A balanced diet consists of nutrients from the three food groups in the amount required to meet the body's needs. The three food groups are:
Energy giving foods (carbohydrates & fats)
Carbohydrates : Rice, flour and its by-products, all types of noodles, bread, potatoes, sweet potatoes, tapioca and local 'kuih-muih'.
Fats: Margarine, butter and all types of cooking oil. (Selection of fried foods and foods rich in sugar can raise your total calorie intake).
Body-building foods (protein)
All types of meat, eggs, chicken, seafood, organ meats, milk, cheese and legumes.
Protective foods (vitamins and minerals)
Fruits and vegetables.
A good guideline for a lactating woman (aged 20 - 39) based on the 3 food groups is as follows:
Energy giving foods
Rice, bread, noodles
= 1 cup rice
= 11/2 cup noodles
= 2 medium potatoes
= 1 cup flour)
Requirements: 6 servings
Body building foods
Fish, meat, poultry
= 1 medium fish [100g], raw
= 11/2 pieces meat [45g], raw
= 13/4 pieces chicken [54g], raw)
Requirements: 4 servings
Requirements: 5 tablespoons