World Breastfeeding Week is celebrated every year across the world from August 1 — August 7. This global campaign aims to raise awareness about breastfeeding and its advantages. Following a surge in the infant mortality rate due to a drop in the number of mothers who wanted to breastfeed, the initiative became essential. While everyone has the right to make their own decisions, breastfeeding is recommended by the World Health Organization (WHO) until a child turns two.
The theme set by the World Alliance for Breastfeeding Action (WABA) for this year is: “Enabling breastfeeding: making a difference for working parents.” This year’s theme is important because:
- Workplace challenges remain the most common reason for women to never breastfeed or to stop breastfeeding earlier than recommended.
- Parents need adequate time and support to breastfeed. Parents with less than 3 months of maternity leave reported shorter breastfeeding duration than those with 3 or more months of leave.
- A workplace needs adequate breastfeeding facilities to become a breastfeeding-friendly workplace. Only 42 countries mandate workplace breastfeeding facilities.
- Protecting, promoting and supporting breastfeeding addresses inequalities that stand in the way of sustainable development (source: WABA, 2023).
Why is breastfeeding important?
Breastfeeding is one of the most effective ways to ensure child health and survival. However, contrary to WHO recommendations, fewer than half of infants under 6 months old are exclusively breastfed. Breast milk is the ideal food for infants. It is safe, clean and contains antibodies which help protect against many common childhood illnesses. Breast milk provides all the energy and nutrients that the infant needs for the first months of life, and it continues to provide up to half or more of a child’s nutritional needs during the second half of the first year, and up to one third during the second year of life. Breastfed children perform better on intelligence tests, are less likely to be overweight or obese and less prone to diabetes later in life. Women who breastfeed also have a reduced risk of breast and ovarian cancers. Inappropriate marketing of breast-milk substitutes continues to undermine efforts to improve breastfeeding rates and duration worldwide.
A healthy breastfeeding diet:
A healthy diet during breastfeeding is essential for the baby’s healthy development. It’s also good for the mother because it keeps her healthy and well, and it might also help maintain a healthy weight.
The nutrition requirements for breastfeeding are similar to pregnancy, and women are recommended to continue eating similarly to how they were eating during their pregnancy. However, a breastfeeding woman needs 200 more calories per day than she did during pregnancy, and it is important that the calories come from nutritious foods. Breastfeeding women usually lose 1 to 4 pounds per month without restricting their calorie intake.
Proteins:
While breastfeeding, the nursing mother should eat two to three servings of protein each day. Good sources of protein include:
- Meat
- Poultry
- Eggs
- Cheese
- Milk and yogurt
- Cottage cheese
- Tofu
- Legumes
- Dried beans
Note: The Food and Drug Administration (FDA) recommends that nursing mothers not eat shark, swordfish, king mackerel or tilefish because of their high mercury content.
Calcium:
The suggested daily intake of calcium for breastfeeding mothers is 1,000 milligrams per day. The best sources of calcium are:
- Milk
- Yogurt
- Cheeses
- Cottage cheese
- Calcium fortified orange juice
- Calcium fortified tofu
Vitamin D:
Vitamin D helps the body absorb and use calcium. It is made in the skin by the action of sunlight. Only a small amount comes from food (oily fish, egg yolk, etc.). Deficiency is common, especially in women who have darker skin, spend most of their time indoors or cover most of their body in clothing. Deficiency can cause bone weakness and muscle pain in women and skeletal abnormalities in babies. Women at risk should get their vitamin D level checked and if low a supplement will be needed. Their breastfed babies will also need a vitamin D supplement suitable for infants and children.
Iron:
Iron also is important for breastfeeding mothers. The suggested daily intake of iron for breastfeeding mothers is 16 milligrams per day. Good sources of iron include:
- Meat
- Poultry
- Seafood
- Dried beans
- Dried fruit
- Egg yolks
As mentioned above, it is important not to eat shark, swordfish, king mackerel or tilefish because of their high mercury content.
Vitamin C:
Nursing mothers need slightly more vitamin C than they did during pregnancy. The suggested daily intake of Vitamin C for breastfeeding mothers is 95 milligrams per day. Good sources of vitamin C include:
- Citrus fruits
- Broccoli
- Cantaloupe
- Bell pepper
- Tomato
- Kiwi
- Cauliflower
- Cabbage
Multivitamins
Breastfeeding mothers need to take some sort of daily multivitamin that contains 100 percent of the recommended dietary allowance (RDA).
Water:
While breastfeeding, the nursing mother should drink at least 8 glasses of water each day. Each time the baby is nursed, it is advised to have a glass of water. In addition to water, other good liquids are juice, milk, broths, herb teas and soups.
Other Tips:
Limit high-caffeine 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 (2-3 cups a day)
Avoid alcohol, cigarettes and over the counter medicines. Also, it is important that breast feeding mothers do not use any medications that are not approved by your health care provider, even those available over the counter.
Exercise: Regular exercise will help to regain shape and is also important for general wellbeing. Walking is a safe ‘fat burning’ activity and probably the most convenient while the baby is still in a pram. Aim for a 30 minute walk most days.