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    31 July 2012| last updated at 11:12PM

    Top Picks: Healthy habits

    By Shuhada Elis

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    The food pyramid offers the best diet guide for breastfeeding mothers. Shuhada Elis gets some tips from Lam Wah Ee Hospital chief dietitian Khoo An Jo

    Whole foods

    1 - Choose whole grain foods. Instead of white rice, pick brown rice.

    Greens variety

    2- Eat different types of vegetables and have two to three servings per day. Green leafy vegetables, like spinach, are a good source of folic acid.

    Fruitful bites

    3- Take two servings of fruit every day. Breastfeeding mothers can even have durian, but make sure you drink enough water after.

    Protein power

    4- Eat more protein, like chicken and beef as they provide iron and zinc.

    Calcium boost

    5 -For calcium, cow’s milk and soybean milk are the best choices.

    Grill, not fry

    6 - Eat less fried and fatty foods. Choose to grill or steam instead.

    No to sweet drinks

    7 - Avoid sugary or carbonated drinks and take plain water instead. Eight glasses of water per day is a minimum.

    D.I.Y

    8 - Buy healthy snacks when you shop for groceries and prepare your own food to bring to the workplace.

    Cut the coffee

    9 - Lower your caffeine intake. Alcohol is also a big ‘no’ for breastfeeding mothers.

    Stub the habit

    10 - Avoid smoking as the chemicals inhaled can affect milk content.

    Grill, not fry

    Protein power

    Fruitful bites

    Greens variety

    Whole foods

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