Many may not really think much of this stage until after confinement which is completely common and understandable as mothers are typically preoccupied with their newborn and recovery during the first month of postpartum. However, as they enter the second month of postpartum, many start realising that they need some help deciding what to eat during this time. Eating well during this time does not only revolve around foods to boost milk supply, it includes foods that nourish you and prevent nutrition depletion as you breastfeed your little one.

#1 Focus on having a balanced diet

This may sound boring but it is the truth: Focus on having a balanced meal as often as possible. The first step towards achieving this is by making sure that there is some vegetables for fibre, some protein and some carbohydrates on your plate during meal times. This can be easily achieved by following the healthy plate method recommended by the Singapore Health Promotion Board. Healthy Plate promotes:

¼ plate filled with proteins like fish, chicken or meat
¼ plate filled with carbohydrates like wholegrains, noodles or bread
½ plate filled with non-starchy vegetables

#2 Focus on adequate calcium intake

Adequate calcium is important for bone health. Even though calcium content in breast milk is pretty consistent regardless of how mothers eat, it is still important for mothers to have adequate dietary calcium intake to maintain their calcium stores. It is recommended that women consume about 3 servings of calcium rich foods daily. Some of the example of what a serving of calcium rich foods are:

Calcium Rich Food	Calcium content
2 slices of cheese, 40g	~240 mg
2 slices of calcium fortified bread	~155 mg
1 glass of dairy milk , 250ml	~300 mg
1 glass of calcium fortified soy drink, 250ml	~500 mg
1 cup of dairy yoghurt, 150g	~255 mg

#3 Focus on adequate fish intake per week

In several studies, adequate omega 3 intake has been linked with lower prevalence of postpartum depression. Therefore, it would be good to start keeping a mental note of how often you are including fish into your diet. It is recommended for breastfeeding mothers to have 2 to 3 servings of fatty fish per week for adequate omega 3-DHA intake. Here are some examples of omega 3-DHA rich fish which are low in mercury

Sardines
Salmon
Skipjack tuna
Atlantic mackerel
Spanish mackerel

#4 Focus on adequate fibre intake

Adequate fibre intake is essential for a healthy gut. It helps keep things moving and supports overall general health. It is recommended to have at least 2 servings of fruits and 2 servings of vegetables daily, preferably in a variety of colours. Fruits and vegetables not only provide fibre, they provide vitamins, minerals and antioxidants which plays a part in promoting good health.

#5 Focus on adequate fluid intake

Last but not least is keeping your fluid intake in check. If you choose to continue breastfeeding, oftentimes you are at higher risk of being dehydrated and constipated. Thus, it’s best to always keep a bottle of water nearby. The general recommendation is to have about 8 glasses of water per day. If you find it difficult to keep up, one way is to try drinking a glass of water after nursing your little one. Many people are unaware of this but one of the causes of feeling tired and sluggish is dehydration. So make sure to keep your fluid intake in check.

Author

Eunice Tan, In-house Dietitian

Eunice Tan graduated with a Bachelor of Science (Hons) in Dietetics with Nutrition from International Medical University. She is a certified Prenatal Dietitian, Accredited by Singapore Nutrition and Dietetics Association and also the in-house dietitian for Tian Wei Signature and ReLacto. With her expertise and interest in nutrition for women and diet planning, Eunice helps to support mothers get the key nutrients they need for recovery and lactation.

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