{
  "id": 1389613,
  "title": "Breastfeeding after maternity leave? Don’t forget to nourish yourself",
  "url": "https://urgent.news/2026/08/17/breastfeeding-after-maternity-leave-dont-forget-to-nourish-yourself-1389613",
  "topic": "health",
  "section": "Health & Medicine",
  "published": "2026-08-17T00:00:00.000Z",
  "source": {
    "name": "Free Malaysia Today",
    "slug": "free-malaysia-today-freemalays",
    "url": "https://www.freemalaysiatoday.com/category/leisure/2026/08/17/breastfeeding-after-maternity-leave-don-t-forget-to-nourish-yourself"
  },
  "original_language": "en",
  "account": "Breastfeeding after returning to work can present numerous challenges for mothers, with maintaining good nutrition often being overlooked. (Envato Elements pic) The body requires extra energy, protein, calcium, iodine, and fluids to produce milk, necessitating an additional 500 calories per day and increased nutrient intake. Mothers may resort to skipping meals or relying on coffee and biscuits, leading to exhaustion and potentially affecting milk supply. To counteract this, they should view nutrition as an integral part of their workday. Start the day with a nutritious breakfast that includes protein and fibre, such as wholegrain toast with eggs, oats with milk and fruit, or a sandwich. Pumping breaks can also be utilized as snack breaks, with convenient options like nuts with dried fruit, yoghurt, boiled eggs, boiled sweet potato, or high-fibre cereal bars. Pair these snacks with ample water intake, as breastfeeding heightens fluid requirements. Maintaining hydration supports both breast milk production and overall energy levels. A balanced lunch, comprising lean protein, wholegrain carbohydrates, and an abundance of vegetables, aids in sustaining energy throughout the afternoon. Avoid relying solely on \"milk-boosting\" foods like fenugreek, as scientific evidence supporting their effectiveness is limited. Instead, focus on regular milk removal, consuming nourishing food, staying hydrated, and ensuring adequate rest. Staying hydrated throughout the day can be achieved by keeping a water bottle within reach, refilling it after each pumping session, having another before lunch, and before leaving work. These simple habits prove more manageable than attempting to catch up on fluids at the end of the day. Remember, prioritizing self-care is not a luxury but a crucial component of sustaining a successful breastfeeding journey.",
  "summary": "Returning to work can be demanding for new mums, but a few practical food habits can make the transition easier.",
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 2,
    "also_reported_by": [
      {
        "outlet": "Free Malaysia Today",
        "title": "Breastfeeding after maternity leave? Don’t forget to nourish yourself",
        "url": "https://urgent.news/2026/08/17/breastfeeding-after-maternity-leave-dont-forget-to-nourish-yourself",
        "published": "2026-08-17T00:00:00.000Z"
      }
    ]
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}