HeavenlyScribe> Health and wellness: Nutritious Eating
What's the diet of a Lactating mother like?
DIET FOR LACTATING MOTHERS
DAILY NUTRITION GOALS (for lactation)
Extra calories: ~400–500 kcal/day
High protein for milk production
Calcium, iron, iodine, omega-3 (DHA), and vitamins A, C, D
Plenty of fluids (water is key!)
Daily Notes
💧 Drink 10–12 cups of water
🥛 Include dairy or fortified alternatives
🐟 Fish 2 times weekly
☕ Limit caffeine to 1–2 cups daily
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