The saying, "You are what you eat," couldn't be more true when breastfeeding. Choosing nutritious foods promotes healthy milk production and gives your baby the essential nutrients to become strong and support their growth.
Luckily, the Philippines is rich in fresh, fortifying food–from colorful fruits and vegetables to hearty proteins, you have plenty of options to create a wholesome meal plan. You can more effectively support your baby's growth and development the sooner you embrace healthy eating.
In this guide, you'll learn the importance of proper nutrition for lactating mothers. You’ll also get sample meal plans when breastfeeding to kickstart your health journey.
The Importance of Nutrition for Lactating Mothers in the Philippines
Breastfeeding is good for your baby, but your body requires extra nourishment for it. If you have tried all breastfeeding positions but found no success, it may be time to look at your nutrition.
For healthy breast milk, your body needs these additional calories and essential nutrients:
- Calcium helps build strong bones for you and your baby
- Iron prevents anemia and supports your baby's brain development
- Vitamin A supports your baby's immune function and vision development
- Vitamin C assists in iron absorption
- Iodine supports your baby's brain and nervous system development
- Vitamin B complex boosts food-to-energy conversion
Staying hydrated is essential, too, in delivering water to your baby. Plus, proper hydration can boost milk production, so you should prioritize drinking water.
However, you can also consume milk for additional calcium, protein, and other nutrients. Natural fruit juices without added sugar or colors are another great option for staying hydrated in a healthy way while breastfeeding.
You can refer to the Department of Science and Technology's daily nutritional guide pyramid for Filipino pregnant women when planning your overall diet. It should include the following (arranged from highest to lowest priority):
1. Water - six to eight glasses
2. Rice, rice products, corn, root crops, bread, or noodles - up to six servings
3. Fruits - two servings
4. Milk and milk products - one glass
5. Egg - one piece
6. Fish, shellfish, meat and poultry, or dried beans and nuts - up to five servings
7. Sugar or sweets - up to six teaspoons
8. Fats and oils - seven teaspoons
Meal Plan Ideas and Ingredients for Filipino Lactating Mothers
You don't need to search far and wide for healthy foods and drinks. You can find many fresh ingredients in local markets at affordable prices. Here are some to include in your shopping list:
- Fresh fruits and vegetables - Vegetables like malunggay (moringa) and kangkong (water spinach) are rich in iron, calcium, and vitamins which are crucial for energy and milk production. Malunggay is particularly known as a superfood for moms because it boosts lactation.
- Proteins - Lean protein sources like chicken, fish, and legumes are essential for muscle recovery and sustaining energy. Fish—such as bangus (milkfish) or tilapia—offer omega-3 fatty acids that support infant brain development.
- Whole grains - Brown rice, corn, and whole grain bread provide fiber and essential B vitamins. They support your digestive system and stabilize your energy levels.
Sample Meal Plan 1
Try this breastfeeding mother meal plan to fulfill all your nutrient needs.
Breakfast
Tapsilog (beef tapa, garlic rice, egg) with sliced papaya
You can get several nutrients from this classic Filipino breakfast. Beef and egg supply protein, while garlic rice offers whole grains. On the side, papaya provides fiber and vitamins A and C. These nutrients are good for your immune system and digestion.
Mid-morning snack
Banana with peanut butter
Bananas are great for preventing cramps and fatigue because they're high in potassium. Meanwhile, peanut butter provides healthy fats and protein for sustained energy and milk production.
Lunch
Sinigang na baboy (pork soup) with vegetables and brown rice
This comforting soup includes iron-rich pork and vegetables like kangkong and radish that offer fiber, vitamins, and hydration. Brown rice adds complex carbohydrates to sustain energy throughout the day.
Afternoon snack
Biko (sweet sticky rice) or other kakanin (rice cakes)
A small serving of biko with coconut milk provides quick energy and healthy fats that are beneficial for lactation. Rice cakes can also satisfy your cravings for sweets sans the excess sugar.
Dinner
Grilled fish with steamed vegetables and quinoa or brown rice
To end the day, consider having a plate of bangus with steamed vegetables for a good source of omega-3s, fiber, and antioxidants. You can also include quinoa or brown rice to fulfill your whole-grain needs.
Sample Meal Plan 2
Shake things up with this alternative meal plan for nursing mothers.
Breakfast
Pancit canton
A warm serving of pancit canton with vegetables like carrots, cabbage, and sayote is a healthy way to start the day. Noodles provide carbohydrates, while vegetables add the necessary immune-system-boosting vitamins and minerals.
Fresh mango slices
Mango adds a natural sweetness to your breakfast while providing vitamin C, fiber, and antioxidants. These nutrients support your immune health and digestion.
Mid-morning snack
Turon (banana lumpia)
This snack provides fiber and potassium. The added sugar in turon is a great way to curb cravings, while bananas help maintain steady energy levels.
Lunch
Chicken tinola
A nourishing Filipino soup, chicken tinola delivers iron, calcium, and essential vitamins from papaya and malunggay leaves. These ingredients also enhance milk production. Meanwhile, chicken provides high-quality protein.
Ensaladang mangga
Pair your tinola with a side of ensaladang mangga or green mango salad for additional vitamin C and fiber, which help boost your immune system and aid digestion. Onions and tomatoes bring antioxidants.
Afternoon snack
Kalamay
Made with glutinous rice and coconut milk, this sticky rice delicacy provides a quick energy source from carbohydrates and healthy fats. These nutrients help maintain your energy levels while breastfeeding.
Fresh pineapple
For a quick, refreshing snack, enjoy fresh pineapple to boost your vitamin C supply. It also has bromelain, an enzyme that helps with digestion and reduces bloating. Plus, the pineapple helps keep you hydrated.
Dinner
Grilled bangus
Milkfish is a great source of lean protein and omega-3 fatty acids for your health and your baby's brain development. Grilling fish can bring out its flavor while keeping it light and healthy.
Quinoa or brown rice
If you're tired of eating white rice, try quinoa or brown rice. These options are healthy and offer complex carbohydrates that stabilize your energy throughout the evening. They’re also rich in fiber, B vitamins, and magnesium.
Embrace Healthy Choices for You and Your Baby
A well-balanced and nutritious diet fuels your body and keeps your baby healthy. The good news is you don't need expensive and hard-to-find ingredients to achieve it.
Take advantage of the fresh fruits, vegetables, protein sources, and whole grains in your local market when sampling the meal plans for breastfeeding mothers above. You can adjust them to your preferences and even add your creative twist. Remember, a happy and healthy mama equals a happy and healthy baby. So, take care of yourself with a delicious and nutritious diet.
For other health needs, you can get breastfeeding products from edamama. We offer everything for infant care, from breastfeeding pumps and lactation aids to toys and learning tools.
Shop for baby essentials today to give your little one the best start in life.
