Chapter 16. Health Tips for Breastfeeding Mums
If you are not a vegetarian,
- You only need to consume an additional 500 calories per day from food to produce breast milk.
- Slightly increase the portions of meat, fish, and eggs; choose fish with more Omega-3 fatty acid and less methylmercury.
- Choose seafood rich in iodine and occasionally eat seaweed.
- Make sure to consume calcium-rich food.
- Drink plenty of water or clear soup. Try to minimize consumption of thick soups containing collagen-rich ingredients such as fish maw.
- Regarding supplements, you may consider taking a prenatal multivitamin and mineral supplement containing at least 150 micrograms of iodine daily.
- However, instead of taking supplements, it is recommended that you maintain a balanced diet and eat fresh food.
- Yes, if the amount is moderate, i.e. not more than one glass per day.
- Mothers can breastfeed 2 hours after alcohol consumption.
- However, not drinking when you are still breastfeeding is the safest option.
- Breastfeeding mums are advised to stop smoking. However, if you cannot cut down on or quit smoking, we still recommend breastfeeding as it is better for the baby than infant formula.
- If you cannot quit smoking, please
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- Reduce the number of cigarettes you smoke each day
- Smoke after breastfeeding, not before
- Do not smoke in the same room with your baby
- You may also join the HKU Women Quit Programme.
You used a lot of energy giving birth, so eat when you are hungry! The most effective way to boost your milk supply, based on scientific evidence, is to drink 3-4 liters of plain water daily. There is no need to buy expensive tonic food.