Why is good nutrition after delivery important?
What do I need to consume if I am breastfeeding?
A nursing mother’s requirements are similar to those of pregnancy. About 500 additional calories are needed each day, as the remainder is assumed to come from fat and nutrient stores. This can easily be achieved through eating the recommended portions from all the food groups, which will meet the nutritional requirements of a lactating mother. The table below serves as a guide to a healthy balanced diet and highlights the differences between the diet of a lactating mother and that of a general Singaporean adult woman/female.
*1 rice bowl **250ml cup ***10-inch plate
Key nutrients to note:
√√ Dairy foods (milk, yogurt, cheese), high-calcium soy milk
√ Fish with edible bones (sardines, ikan bilis), beancurd, nuts
√√ Lean red meat, chicken, fish
√ Leafy vegetables, eggs, iron-enriched breakfast cereals, legumes, nuts – Consume with high vitamin C foods for better iron absorption (e.g. fruit, capsicum)
Medicines after Delivery - What you should know
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