DIET OF A LACTATING MOTHER pampagatas.

much better if 4x a day mo to magagawa pero sympre sa kanin ako bumanat haha turo sakin breakfast lunch meryenda and dinner rice - 6 cups fruits (vit.C- rich; different varieties) - 4 pieces vegetable (green leafy and yellow) - 1 ½ cups meat, fish, poultry, seafoods - 5 pcs (matchbox size for meat), or 2cups cut into small pieces egg - 4pcs/ week mongo, beans, taho - 1 ½ cups 3x/week Milk- 2 glasses Fat (olive, coin oil, butter) - 7 teaspoons fluids - 7 glasses water; 1 glass fresh fruit juice