Take two extra meals each day in addition to your 3 regular meals and two snacks to support your nutrition and to meet lactation needs.
Each meals should be from four food groups.Eat a variety of foods from plants and animal source proteins,to build your body .
Cereals,roots and tubers provide your body with energy.Eat whole meal cereals as they are healthy and contain more nutrients.
Vegetables and fruits contain a variety of vitamins and minerals which protect you and your baby from diseases.Eat adequate vitamin C foods eg fruits and vegetables so that they help in the utilization of iron from other foods.
Take lots of nutritious fluids like milk ,soup ,juice , porridge,beverages and water to increase your breast milk supply .
Separate your meals from beverages such as tea or coffee to prevent interference with iron absorption.limit the intake of tea or coffee, otherwise take it an hour before or after a meal .Take small frequent meals.
Engage in light physical activities to stay healthy.Take adequate rest.
