From birth, all the nutritional, growth, and developmental needs of a baby can be met by breast milk. Although the baby starts consuming other foods around five to six months of age, breast milk is still necessary until the age of two. During this time, mothers are often concerned whether their milk will provide enough nutrition for the baby, what foods will increase milk production, or improve its nutritional value. Some mothers eat more to ensure their milk doesn’t decrease. However, simply eating more is not enough; a balanced and nutritious diet is essential.

Therefore, the mother’s diet plan should provide the necessary nutrition without excessive weight gain. Here’s how the plan should look:

  • Adequate calorie intake: Breastfeeding requires additional calories. During this time, the mother’s body needs an extra 500-700 calories per day to meet its requirements.
  • Protein-rich foods: Lean meats, fish, eggs, lemons, nuts, and seeds are excellent sources of protein, which help in both maintaining health and supporting milk production.
  • Calcium-rich foods: Sufficient calcium is essential for both the mother’s and the baby’s bone health. Milk and dairy products, as well as small fish with bones, should be included in the diet.
  • Stay hydrated: To avoid dehydration and ensure an adequate milk supply, drink enough fluids throughout the day. The mother should drink a glass of water before each breastfeeding session.
  • Iron-rich foods: To prevent iron deficiency, foods such as lean meats, liver, egg yolks, vegetables, and leafy greens should be consumed. Both the mother and the baby should get 20 minutes of sunlight every day to meet their vitamin D needs.

Many mothers complain that they are not producing enough milk, but this is not necessarily a problem. Milk production is influenced by hormones. Oxytocin and prolactin hormones help produce breast milk. Even if a mother’s milk supply is low, she must keep trying. She should breastfeed frequently, as this will stimulate milk production. Remember, every woman’s body is different, and her needs can change over time. For advice, it’s recommended to consult a clinical nutritionist.

Lajina Islam Chowdhury, Nutritionist, People’s Hospital, Malibagh, Dhaka

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