List of Macro & Micro Nutrition Intake for Breastfeeding Mothers to Eat

During the first six months of life, the main source of babies in getting nutritional needs is through breast milk. Breast milk produced by nursing mothers depends on the intake of nutrients consumed. Therefore, you who are breastfeeding must pay attention to the daily diet, so that milk is produced smoothly, abundant, and quality. Know the list of macro and micro nutrient intake that must be consumed.

Unfortunately, many mothers are not too concerned with nutrition with the mind, “the important thing is eating”. Or nursing mothers busy diets to lose weight, thereby limiting food and drink intake.

In fact, breastfeeding is actually one of the natural ways to lose weight after giving birth without having to limit food excessively. What’s more, while breastfeeding the mother’s calorie needs will increase. If this is not met, the baby’s health is at stake.

Photo by Georgia Maciel from Pexels
Photo by Georgia Maciel from Pexels

The nutritional content that must be present in the diet of nursing mothers
A good diet for breastfeeding mothers must meet the needs of macro and micro nutrients. The following is a complete list.


  • Carbohydrate
    Carbohydrates are one of the major energy contributors to nursing mothers, so they need to be consumed every day. The types of food are varied and not only rice. You can choose potatoes, bread, pasta, sweet potatoes, and cassava.
  • Protein
    Protein functions as a body building agent, an energy source, and the production of various hormones in the body. Nursing mothers must meet their protein needs by consuming a variety of sources, both animal and vegetable.
  • Animal protein can be obtained from the consumption of meat, fish, eggs, seafood, milk, cheese, yogurt, and others. Meanwhile, vegetable protein can be obtained from foods such as tofu, tempeh, and nuts.
  • Fat
    Don’t avoid fat if you are breastfeeding. Fat is an important component of ASI. Its important role is for the development of the nervous system and contribute to gaining baby’s weight.

You are advised to choose healthy sources of fat such as olive oil, corn oil, fats from seafood, and so on.


  • Iron
    This nutrient is very necessary for the formation of red blood cells, baby’s brain development, as well as playing other vital functions in the body. Every nursing mother needs approximately 27 mg of iron every day. The source can be obtained from wheat, cereals, red meat, liver, and various green vegetables.
  • Calcium
    Calcium is needed for the growth of baby’s bones and teeth. During the first six months, the only source of infant calcium is breast milk. Therefore, these nutrients must be fulfilled for both mother and baby. Food sources that are high in calcium are milk, cheese, yogurt, sea fish such as sardines and salmon, almonds, and others.
  • Vitamin B
    B vitamins are important for various metabolic processes in the body. For example, vitamins B12 and B6 play an essential role in the formation of red blood cells and prevent anemia. Examples of foods that are rich in vitamin B sources are fish, red meat, or shrimp.
  • Folic acid
    Many are mistaken and think that folic acid is only needed by pregnant women. In fact, nursing mothers also need it. Some sources of folic acid include eggs, beans, and green vegetables.

If you look at the list above, both macro and micro nutrients are equally important for nursing mothers. Lack of one or several nutrients can cause problems in the development of your child. Research shows that nursing mothers who lack certain micronutrients will cause the baby to experience learning and development disabilities when he grows up.

Once the importance of macro and micro nutrients both for nursing mothers and infants, intake must be consumed every day. Note and always remember the list above as a guide to daily eating. Because healthy children are born from healthy mothers.