Wonders of Breastfeeding

           There’s only one wonder food for babies and that is Breastmilk – it is jampacked with essential nutrients needed for the growth and development of the child  not only it is crucial and beneficial for babies but also for mothers. Here are the benefits of breastfeeding:

A healthy prenatal and postnatal diet can affect the quantity and quality of breastmilk. Here are some tips on how mothers’ can take good care of their own nutrition and health:

Be minutely active – physical activity is a must in order to produce important hormones to induce milk flow. Note: We do not encourage strenous physical activities whilst breastfeeding, walking is enough.

Rest and Relax – stress hormones hinders milk production.

Eat dark green leafy vegetables – as these foods are rich in calcium and has recovery properties such as iron and other vitamins.

Add fiber to your diet – a healthy gut is a good home for prebiotics to furthur nurture your childs gut health.

Seasonal fruits – it is a must as it is accessible and also high nutritive value.

Train your mind – in every situation we must distress.

Maternal support – families should support lactating mothers in order for them to feel the love and belongingness in their family.

Inform – some mothers neglect their duty of breastfeeding as family members we should reinforce them with the benefits of breastfeeding.

Lighten up – happy and confident mothers produces quality and quantity milk over those who are shy and stressed.

Kick-off caloric dense foods – while breastfeeding never ever indulge in caloric dense foods with low nutritive value as it may affect the quality of the breastmilk and may produce long-term effects to the child.

As mentioned, mothers should mind their own nutrition in order to produce quality milk and for that we have prepared for you a delightful and nutritious recipe.

Gardenia Crabstick Rolls

Per serving: Carbohydrates: 25.7g, Protein: 10.3g, Fat: 8.6g, Calories: 220.5 kcal


  • 2 slices Gardenia High Fiber Whole Wheat Bread
  • 2 tsp Lite Mayo
  • 2 sheets Nori
  • 30g Crab stick
  • 30g Mango
  • 30g Cucumber


1.) Prepare two Slices of Gardenia High Fiber Whole Wheat Bread Think Slice then trim the sides and save for later use.

2.) Flatten out the trimmed bread using a rolling pin and lay it down on a sushi mat.

3.) place 1 sheet of nori on top of the flattened bread then add Crabsticks, Mango, and Cucumber.

4.) roll it using the sushi mat carefully and seal the ends with 1 tsp of mayonnaise. on each bread roll.

5.) Slice the rolled Bread into three. served chilled or toasted.


Keep in mind that a child’s nutrition also depends on how well-nourished mothers are. The nutrients the mother gets during lactation are the same nutrients that will be passed on to the baby. That’s why it is equally important to be mindful of what a lactating mother should eat. Always choose the healthy and nutrient-dense food items to ensure that the breast milk produced is of the best quality.


  • UPLB-IHNF, Public Health Nutrition Manual Vol. 3, 2018