Breastfeeding offers many benefits to your baby. Breast milk contains the right balance of nutrients to help your infant grow into a strong and healthy toddler. Some of the nutrients in breast milk also help protect your infant against some common childhood illnesses and infections.

Generally, women should try to give their babies breast milk for at least the first six months of life – it’s the only food or liquid your baby needs during that period.

After 6 months, you may start to feed your baby other foods in addition to breast milk. Even women with health problems are able to breastfeed their babies; though there are some rare cases when women are advised not to breastfeed because they have certain illnesses. Some medicines can also pass through the breast milk and cause harm to your baby. Check with your health care provider if you have concerns about whether you should breastfeed. If you are having problems with breastfeeding, contact a lactation consultant.

Breastfeeding – self-care

As a breastfeeding mother, know how to take care of yourself. Keeping yourself well is the best thing for breastfeeding your baby. Here are some tips about taking care of yourself. Eat to stay healthy and to feed your baby.

You should:

• Eat 3 square meals a day.
• Try to eat foods from all the different food groups.
• Know that vitamin and mineral supplements are not a substitute for healthy eating.

  Eat only the right amount of food.

Milk is important, aim to take

• 1 cup (240 ml) of milk
• 1 cup (245 gm) of yogurt
• 4 small cubes of cheese or 2 slices of cheese
•  protein
• 1 to 2 ounces (30 to 60 gm) of meat, chicken, or fish
• 1/4 cup (45 gm) cooked dried beans
• 1 egg

Fruits are also important:

• 1/2 cup (120 milliliters) fruit juice
• Apples
• Apricots
• 1/2 cup (70 grams) cut up fruit, such as watermelon or cantaloupe

Eat at least 3 to 5 servings of vegetables each day.

• 1/2 cup (90 grams) cut up vegetables
• 1 cup (70 grams) salad greens
• 1/2 cup (120 milliliters) vegetable juice

Eat grains like bread, cereal, rice, and pasta.

• 1/2 cup (60 grams) cooked pasta
• 1/2 cup (80 grams) cooked rice
• 1 cup (60 grams) cereal
• 1 slice bread

Drink plenty of fluids.

 Try to drink 8 cups (2 liters) of fluid each day.

• Choose healthy fluids such as water, milk, juice, or soup.

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