Breastfeeding

5 Important Nutrients For Pregnant And Breastfeeding Mums


It is important that pregnant and breastfeeding mums eat nutritious foods, and I’ve always known this.

My pregnancy came with very small discomfort. No morning sickness and apart from the occasional heartburn and tiredness, I went through the 39 weeks without any problem or discomfort.

And when it was finally time to give birth to my baby, it also went smoothly and I gave birth to my sweet baby girl, and I was able to start breastfeeding soon after giving birth.


I knew that it’s important that I eat healthy during pregnancy and while breastfeeding to meet my nutritional needs and my baby’s.

I also got to know that it’s also important to add multivitamins or a milk supplement to my daily diet, so as to make sure that I eat all the necessary nutrients in the right proportion.

These are the nutrients which I’ve found to be important for pregnant and breastfeeding mums.

1. Probiotics

Probiotics  are good bacteria which aids digestion. It is an important nutrient source for both pregnant and breastfeeding mums. It also help mums to ease constipation and have a healthy digestive system during pregnancy. And when you finally give birth to your baby, this good bacteria will be passed on to your baby. A good source of probiotics is yoghurt, fermented soybean-based product, milk with probiotics and soft cheeses are good sources of probiotics.

Even after pregnancy, mums should keep taking probiotics and passing it on to their babies through breastfeeding since their baby’s gut bacteria will continue to develop after birth.

2. Folic acid

Foods rich in folic acid such as dark green vegetables, cereals, spinach, beans and grains should be taken during pregnancy. Folic acid aids your baby’s development in the womb, it also prevents spina bifida and

During pregnancy, it is important to take supplements and foods rich in folic acid such as dark green vegetables, cereals, spinach, beans and grains. Folic acid helps in your baby’s development in the womb and prevents  birth defects of your baby’s brain and spinal cord.Even after you give birth, continue to take the recommended 400 mcg of folic acid everyday when you’re breastfeeding.

3. Calcium and vitamin D 

For strong and healthy bones take calcium and vitamin D during pregnancy and while breastfeeding. Vitamin D also helps your body absorb calcium better. For vitamin D, get some morning sun to have the natural source of vitamin D.

And if you are breastfeeding, make sure you get 1000 mg of calcium every day, you can get it through calcium supplement or taking 4 servings of dairy products such as milk, cheese and yoghurt.   

4. DHA for healthy fats

Docosahexaenoic acid (DHA) is an omega-3 fatty acid found in cold water fatty fish, and it’s important for the brain’s development. A foetus’ brain begin developing during the first trimester, research has shown that DHA helps in speeding up the post-partum recovery due to the anti-inflammatory properties. Seafood, organ meat, egg, dairy products such as yoghurt and milk, organ meats (intestine), fish oil and cold water fatty fish.

5. Iron

Iron has the essential role of producing blood, it carries oxygen from the lungs to the body cells. If you consume enough iron during pregnancy, then your baby has enough to last them through their first six months of their life. And even though your child will still get iron through breastfeeding, do not give them iron supplements and iron-fortified food during the first six months of their life, for their body might not be able to successfully absorb iron.

If you are breastfeeding, watch out for signs that you are iron deficient which are tiredness and having a problem concentrating. Take food rich in iron and also take supplements. Foods that contain iron includes; liver, nuts, beef, lamb, beans, whole grains, dark leafy greens (such as spinach), dark chocolate, red meat, pork, poultry, seafood, beans, dried fruit, such as raisins, iron-fortified cereals, bread and pastas.

Your need to eat right and eat healthy doesn’t stop after giving birth, you need to continue providing yourself and the baby you are breastfeeding with all the nutrients required for them to be healthy. Eat right and eat well today!

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After the birth of a baby the parent’s concern then shifts to making sure the baby is gaining weight and growing both physically and intellectually like the baby is supposed to. Growth is a good indicator of general health, and babies who are growing well are generally healthy, while poor growth can be a sign of a problem.

Doctors will keep track of weight, length, and head size. According to Kidshealth, a new born baby born at 37 and 40 weeks usually weighs 2.5kg-4kg.The length of the pregnancy is important. Babies born around their due date or later tend to be larger than those born earlier. Other factors that can affect a baby’s weight include:

  • Premature babies generally are smaller and lighter than other newborns. A preemie’s weight will be largely determined by how early he or she was born.
  • Genetics
  • Multiple births,
  • First babies are sometimes smaller than brothers or sisters born later.
  • Girls tend to be smaller, boys larger, but the differences are slight at birth.
  • Mother’s health during pregnancy
  • Nutrition during pregnancy
  • Medical problems and certain infections acquired during the pregnancy, can affect a child’s birth weight and later growth.

Valerie Marchand, is a Pediatric Gastroenterologist and chair of the Canadian Paediatric Society’s Nutrition and Gastroenterology Committee. She was part of a group that recommended the use of new growth charts developed by the World Health Organization (WHO).


Growth charts examine length and weight in boys and girls, from birth to thirty-six months.  In the first few days after birth, babies normally lose weight, then get back to their birth weight by about 10 days. Marchand suggests that parents should be aware that a baby’s birth weight depends more on the mother’s diet and health during pregnancy. While slow-gaining babies tend to get the most attention, there are new concerns about babies who gain quickly. “You need to look at height as well as weight,” says Marchand.

Paediatrician and breastfeeding expert Jack Newman said, “the first step is often to improve the way the baby latches on to the breast”. “When the baby is not drinking much, using compression can help,” he adds. To determine how your baby’s measurements compare with those of other babies born after the same length of pregnancy, your paediatrician will refer to a growth chart. Always refer to your baby’s pediatrician and listen to them concerning how to maintain a healthy weight for your baby.

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