As a dietitian, I see breastfeeding as one of the best ways to support the health of a baby and mother. Breast milk is made especially for the baby. It provides complete nutrition and helps protect the baby from infections while supporting healthy growth and development.
Current evidence shows that exclusive breastfeeding for the first 6 months of life is recommended for healthy babies. After 6 months, babies should begin safe and appropriate complementary foods while breastfeeding continues up to 2 years and beyond, if mother and baby wish.
Why breastfeeding matters
Breastfeeding has many benefits for both baby and mother.
For the baby:
- supports growth and development
- protects against diarrhoea and chest infections
- helps strengthen the immune system
- lowers the risk of sudden infant death syndrome
- may help reduce the risk of obesity later in life
For the mother:
- helps the body recover after birth
- may reduce the risk of breast and ovarian cancer
- may lower the risk of type 2 diabetes and high blood pressure
- supports bonding with the baby
Breast milk changes as the baby grows, so it continues to meet the baby’s needs. It is a living food that gives not only nutrients but also natural protection.
What the evidence says
The current literature supports breastfeeding as the best feeding choice for most babies. Research shows that:
- exclusive breastfeeding for 6 months is best
- breast milk helps protect babies from infections
- continued breastfeeding after 6 months still gives important nutrition and immune support
- breastfeeding supports both child health and maternal health
Health organisations such as the World Health Organization recommend exclusive breastfeeding for 6 months, followed by continued breastfeeding with complementary foods.
Nutrition for the breastfeeding mother
A breastfeeding mother needs enough food, fluids, and rest. The body uses extra energy to make milk, so meals should be balanced and regular.
A healthy breastfeeding diet should include:
- whole grains such as oats, brown rice, millet, and whole wheat
- protein foods such as beans, lentils, eggs, fish, chicken, meat, soy, and nuts
- fruits and vegetables of different colours
- milk or other calcium-rich foods
- healthy fats such as avocado, nuts, seeds, and vegetable oils
- enough water and other safe fluids
Some nutrients are especially important during breastfeeding:
- protein for milk production and body repair
- calcium for bone health
- iron for energy and blood health
- iodine for baby’s brain development
- vitamin D for bone health
- vitamin B12 for mothers who do not eat animal foods
- omega-3 fats for brain and eye development
If a mother has a special diet, low food intake, or signs of deficiency, she may need support from a health professional.
Foods and drinks to be careful with
Most mothers do not need a very strict diet while breastfeeding. A normal healthy diet is usually enough.
Simple advice:
- limit alcohol if possible
- avoid smoking and second-hand smoke
- use caffeine in moderation
- do not remove foods without a clear reason
- continue vitamins or supplements if prescribed
Common breastfeeding challenges
Many mothers face some problems in the early days. These are common and can often be improved with support.
Sore nipples
This may happen if the baby is not latching well. A good latch can help.
Engorgement
The breasts may feel too full and uncomfortable at first. Frequent breastfeeding usually helps.
Worry about low milk supply
Many mothers worry about milk supply, but frequent feeding and good latch often improve the situation.
Feeding often
Newborn babies often feed many times a day and night. This is normal.
Returning to work
With planning and support, breastfeeding can continue after returning to work. Expressing and storing milk can help.
When to seek help
A mother should ask for help if:
- breastfeeding is painful
- the baby is not gaining weight well
- the baby has very few wet nappies
- milk supply seems low
- the mother feels very weak or unwell
- there are concerns about nutrition or supplement needs
Early support from a doctor, midwife, nurse, lactation consultant, or dietitian can make breastfeeding easier.
Breastfeeding is a shared responsibility
Breastfeeding is not only the mother’s job. Families, health workers, workplaces, and communities all play an important role. Mothers need encouragement, rest, nutritious food, and practical support.
Support can include:
- skin-to-skin contact after birth
- early breastfeeding within the first hour
- good latch and positioning help
- time and privacy to feed or express milk
- support at home and at work
- avoiding unnecessary formula use
This year’s message
This year, let us remember that breastfeeding is a shared responsibility. When we support mothers, we support babies, families, and the future of our communities. Every mother deserves respect, help, and encouragement on her breastfeeding journey.
Conclusion
Breastfeeding is a strong and healthy start for life. It gives complete nutrition in the first 6 months, protects against illness, and supports the health of both mother and baby. With the right support and good nutrition, many mothers can breastfeed successfully and with confidence.
As a dietitian, I encourage all mothers to eat well, drink enough water, rest when possible, and ask for help early when needed. Breastfeeding is a valuable gift, and every mother deserves support.
Vusi A Sape
Registered Dietitian, Botshilu Private Hospital
