Breastfeeding is a very special time for every mother and nutrition is an important aspect of breastfeeding. The quality of your milk influences the growth of your baby and thus, every breastfeeding woman should follow a balanced and nutritious diet.

The quality of your milk influences the growth of your baby.

Mother's milk is the only source of nutrients and energy for the first 6 months of life for your baby.

Calories are needed for milk production and breastfeeding

There is an increased demand for nutrients and calories during breastfeeding. Inadequate calorie intake can make one weak and tired.

The average daily protein requirement of breastfeeding mothers is 75 g. Some protein rich foods are eggs, meat, fish, chicken and milk, curd, Indian cottage cheese (paneer) etc.

The daily requirement of fat during breastfeeding is 45 g of Visible Fat and it is important to eat the right fat. Fish is a good source of fat.

Lactating mothers need around 1000 mg/day. If the diet lacks enough calcium, the mother's body will use calcium from her bones to meet the increased needs. This may weaken the bones and elevate the risk of developing bones and joints related troubles later in life.

Nursing mothers require around 30 mg iron perday to rebuild their iron stores. Lack of iron can lead to anaemia. Green leafy vegetables are a good source of iron.

Breastfeeding multiplies the need for folic acid, vitamins B12, B6, B2 and C, which help prevent anaemia.

Minerals like copper, selenium, zinc act as antioxidants and are vital for the mother and the growing baby. These aid tissue growth and bone formation and iodine is important for the production of hormones.