Diet for mums after birth and while breastfeeding

A suitable diet for breastfeeding mums should meet the following standards:

• Energy needs/kcal:

- Mums who ate well before and during pregnancy and gained 10 - 12kg: Need to eat more to reach an energy intake of 2260 kcal/day for light work and 2550 kcal/day for moderate work.

- Mums who did not eat well before and during pregnancy and gained less than 10kg: Need to try to eat more and a wider variety of foods to meet energy needs while breastfeeding. Nutrient needs:

- Protein: In the first 6 months, you need 79g/day. In the following 6 months, 73g/day. Animal protein should make up ≥ 30% of total protein. Choose foods with high-quality protein such as meat, fish, eggs, milk, beans and pulses… Every 100g of meat/fish provides about 20g of protein, and 100g of tofu about 10g. Have 6.5 dairy units/day (1 dairy unit = 100ml milk = 100g yoghurt = 15g cheese). Eat fish at least 3 times/week.

- Fat (lipids): Fat should provide 20-30% of your dietary energy. Choose fats rich in long-chain polyunsaturated fatty acids such as n3, n6, EPA and DHA (found in some vegetable oils, fish oil and some oily fish). These fats are very important for the optimal development of your baby's brain and eyesight.

- Vitamins and minerals: Eat ≥400g of fruit and vegetables/day to get enough vitamins, minerals and fibre.

- Water: You need to drink enough water to make enough milk for your baby, on average about 2.0 – 2.5 litres of water/day, equivalent to 12 to 15 glasses.

• Diet notes:

- Don't restrict your diet too much. Your meals should include a variety of foods from all 4 food groups (carbohydrates; protein; fat; and vitamins/minerals).

- You can split your meals into smaller portions to make digestion easier and reduce food fatigue and pressure to eat.

- Take the necessary micronutrients: right after birth, or at the latest within the first month after birth, you are advised to take 1 high-dose vitamin A capsule (200,000 IU); you should also continue taking iron tablets or multi-micronutrient tablets (for at least the first month after birth).

- Avoid lots of spicy, pungent or strong-smelling seasonings so as not to affect the taste of your breast milk

- Avoid foods that easily cause allergies or are not hygienic and safe while breastfeeding!

References:

"Feeding Young Children" (Nuoi duong tre nho), Ministry of Health, Hanoi 2015