While breast-feeding you should eat two to three servings of protein each day. A serving is equal to 3 to 4 ounces of meat, fish or poultry. Good sources of protein include:
- Milk and yogurt
- Cottage cheese
- Dried beans
The suggested daily intake of calcium for breast-feeding mothers is 1,300 milligrams per day. Reading nutrition labels can help ensure that you are getting enough calcium. For example, one cup of milk or yogurt contains 300 milligrams of calcium. The best sources of calcium are:
- Hard cheeses
- Calcium-fortified orange juice
- Calcium-fortified tofu
Iron is also important for breast-feeding mothers. If you are 18 years of age or younger, you should get 10 milligrams of iron per day. For those over 19, the suggested daily intake is 9 milligrams. Good sources of iron include:
- Dried beans
- Dried fruit
- Egg yolks
Nursing mothers need slightly more vitamin C than they did during pregnancy. If you are 18 years of age or younger, you should get 115 milligrams of vitamin C per day. Those over 19 should get 120 milligrams per day. Good sources of vitamin C include:
- Citrus fruits
- Bell pepper
- Vitamins and Minerals
While breast-feeding you should drink at least 8 cups of water each day. Have a glass of water each time you nurse your baby. In addition to water, other good liquids are juice, milk, broths, herb teas and soups.
Exercise and high temperatures will increase your need for liquids. Therefore, drink even more water if you are active or it is warm, to make sure you keep hydrated.
Limit caffeinated foods and beverages, such as coffee, tea and some sodas. It is a good idea to limit your intake of highly caffeinated foods and drinks to 8 ounces a day.
Avoid drinking alcohol and smoking cigarettes. Do not use any street drugs. Also, it is important that you do not use any medications that are not approved by your health care provider, even those available over the counter.
Makanan yang seimbang adalah sumber untuk vitamin2 di atas. Atau untuk lebih mudah, boleh je dapatkan daripada vitamin-vitamin yang berada di pasaran. Tapi, pastikan vitamin tersebut adalah ASLI DAN BUKAN SINTETIK untuk mengelakkan sebarang mudarat di kemudian hari.
Lots of love,