Sunday, August 02, 2026

Is Your Baby Getting Enough Milk? A Lactation Expert Answers 20 Breastfeeding Questions Every New Mom Googles

Breastfeeding is one of the most natural ways to nourish a baby, but it rarely comes naturally to every new mother. From wondering whether a baby is getting enough milk to struggling with latching, low milk supply, returning to work or deciding between breastfeeding and formula, parents turn to Google for answers every day. Marking World Breastfeeding Week (August 1-7), we asked Sukh Sabia Preet, Lactation Consultant at The Women’s Hospital, New Delhi, to answer the 20 most-Googled breastfeeding questions with advice that every parent should know.

1. What is the “golden hour" after birth, and why is it so important?

 The first hour after birth, often called the “golden hour," is a critical window for establishing breastfeeding. Early skin-to-skin contact and breastfeeding help stimulate milk production, strengthen the mother-baby bond, and improve the chances of successful breastfeeding in the months ahead. However, UNICEF data shows that only 48% of newborns globally and just 38% in South Asia are put to the breast within the first hour of birth. Wherever the mother and baby are medically stable, this time should be protected by minimising unnecessary separation and helping mothers initiate breastfeeding without delay. The golden hour is not just about the baby’s first feed, it gives both mother and baby the strongest possible start to their breastfeeding journey.

2. Why is breast milk often called “liquid gold"?

Breast milk is known as “liquid gold" because it contains antibodies, beneficial bacteria, enzymes, and nutrients that protect babies from infections while supporting healthy growth and development. For premature babies, it can be lifesaving.

3. Why is breast milk especially important for premature and NICU babies?

The World Health Organisation estimates that more than 20 million babies are born with low birth weight every year, making access to human milk especially important for improving survival and reducing complications.

4. What are human milk banks, and why do they matter?

Human milk banks safely collect, screen, pasteurise, and store donated breast milk from mothers with excess supply. Donor milk provides a safe alternative for babies who cannot immediately receive their mother’s milk, especially premature infants. As more hospitals integrate human milk banks into neonatal care, donor milk is helping bridge the gap until a mother’s own milk supply is established.

5. Is formula feeding always necessary if breastfeeding is difficult?

No. The first choice should always be direct breastfeeding. If a baby cannot latch, mothers can express breast milk. Formula is generally considered only when breast milk is unavailable despite adequate support or when medically indicated.

6. How does breast milk strengthen a baby’s immunity?

Breast milk contains antibodies, prebiotics, probiotics, and other protective compounds that help build a baby’s immune system, support healthy gut bacteria, and reduce the risk of infections during infancy and beyond.

7. Can every mother produce the same amount of breast milk?

No. Milk supply naturally varies from one mother to another. Every breastfeeding journey is unique, and differences in supply do not reflect a mother’s ability or commitment to care for her baby.

8. Does having less breast milk mean a mother is weak?

No. Milk production depends on several factors, including hormonal changes, breastfeeding frequency, and effective milk removal. It is not an indicator of a mother’s strength or health.

9. What is “mom guilt" when it comes to breastfeeding?

Mom guilt is the persistent emotional burden many mothers experience when they feel they are falling short of their own or society’s expectations. When breastfeeding doesn’t go as planned, it’s common to blame yourself or feel you’re not doing enough. This feeling is often fuelled by unrealistic expectations, constant comparison, and the pressure to be the “perfect" mother. However, psychologists say that mom guilt is not a sign of failure, but a reflection of deep care and emotional investment in a child’s well-being. Mothers deserve support, reassurance, and skilled guidance not judgement.

10. Is breastfeeding easy for every mother?

Not always. Some mothers experience latching difficulties, delayed milk production, sore nipples, or exhaustion. These challenges are common and can often be managed with timely lactation support.

11. What should you do if your baby is having trouble latching?

Seek help from a lactation expert as early as possible. In the meantime, expressing breast milk can help maintain milk supply while ensuring the baby continues to receive breast milk.

12. How often should a newborn breastfeed?

Newborns typically feed 8 to 12 times in 24 hours. Frequent feeding helps establish milk supply while ensuring the baby receives adequate nutrition.

13. How do you know if your baby is getting enough milk?

Steady weight gain, regular wet diapers, and an alert, active baby are better indicators than the amount of milk a mother can express or how full her breasts feel.

14. Is it normal for breastfeeding to feel overwhelming at first?

Yes. The first few weeks can be physically and emotionally demanding as both mother and baby learn together. With the right support, breastfeeding usually becomes easier over time.

15. Can breastfeeding continue after returning to work?

Absolutely. Expressing and storing breast milk, flexible work arrangements, and access to lactation rooms can help mothers continue breastfeeding after resuming work.

16. Do babies sleep better on formula than breast milk?

This is a common myth. There is no scientific evidence that formula is better for a baby’s sleep or growth. Breast milk remains the recommended source of nutrition for infants.

17. How long should a baby be exclusively breastfed?

The World Health Organization recommends exclusive breastfeeding for the first six months, followed by complementary foods while continuing breastfeeding for up to two years or beyond.

18. When should mothers seek help with breastfeeding?

If breastfeeding is painful, milk supply seems low, the baby struggles to latch, or weight gain is a concern, mothers should seek support from a healthcare provider or lactation consultant without delay.

19. How can families support a breastfeeding mother?

The best support comes through encouragement, practical help, adequate rest, and avoiding myths or criticism. A positive home environment can make a significant difference to a mother’s breastfeeding experience. When families and healthcare professionals work together to provide consistent guidance, mothers are more likely to continue breastfeeding successfully.

20. What is the most important message every new mother should remember about breastfeeding?

Breastfeeding is a journey, not a test. Every mother and baby are different. Seeking help, asking questions, and taking one feed at a time are all part of the process. What matters most is that mothers feel supported, informed, and confident throughout their breastfeeding journey.

 

This is only for your information, kindly take the advice of your doctor for food, medicines, exercises and so on.   

 

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posted by G S Iyer at 4:53 AM 0 comments

Sunday, June 22, 2025

How to ensure you get at least 100g of protein a day into your diet

Protein– or the amino acid chains that make it up – are a vital part of almost every human function. We can’t make these amino acids ourselves so we have to get them from our food.

For most of us, 100g is the minimum to hit our daily requirements. All of which amounts to a lot of eating, especially if you don’t eat meat or dairy. Because it can be easier to stick to a habit once we understand the hows and whys of why exactly it’s good for us, we consulted three of the best nutritionists around to help break down exactly what protein does for you, the best sources of protein, and how to get 100g of protein a day when your desire to hit your macros is proving bigger than your appetite.

Why do we need protein?

The thing about protein, apart from being delicious, is that it’s involved in almost every process in the body. It’s needed for repairing tissue, producing hormones and enzymes, making neurotransmitters for mood and focus, supporting your immune system, regulating fluid balance, and plays a role in metabolism, too.

“The catch is that your body doesn’t store protein like carbohydrates or fat, so you need to eat it regularly,” says a nutritionist. “If you’re not getting enough, your body will tell you via slower recovery, dips in energy, cravings and reduced focus.”

A study published in the journal Obesity even found that men on a higher-protein diet reported fewer food cravings and less late-night snacking.

In other words, from metabolism to mental and physical performance, protein is key for your bodily functions.

What else does protein do for me outside of muscle building and recovery?

As well as helping you get in shape, stay in shape, and regulating blood sugar, protein does a lot for you under the hood that you may not know about.

As Benjamin Richardson, nutritional therapy practitioner at Programme Wellness explains, it forms your hair and nails; regulates every bodily movement from the blinking of an eye to breathing; helps maintain your skin elasticity; helps boost immune function and deliver oxygen to your cells; regulates hormones and digestions; and keeps your brain firing as it’s supposed to.

“There’s also the ‘Second Meal Effect,’” says Richardson. “This is when protein, along with fibre, helps determine your blood glucose response to that first meal of the day, but also the next one.” In other words, get the balance right at breakfast, and you shouldn’t crash after lunch. “Having 20-40 grams of protein at breakfast, through whole foods, but also through protein powders, can do it,” Richardson advises.

How much of my diet should be protein?

For active individuals, protein should make up about 25 to 35 percent of total daily calories. “That usually lands around 1.6 to 2.2 grams of protein per kilogram of body weight, depending on how much training someone is doing,” explains Kevin Rail, a health coach and nutritionist, adding that people with higher training volumes, especially resistance training, tend to benefit from the upper end of that range.

“Sedentary individuals can do well with a lower intake, but going too low makes it harder to preserve muscle during weight loss or ageing,” Rail explains.

For the average person, this should work out as around 15-25% of your total calorie intake. “Bodyweight is the better measure,” admits Jordan. “Most people would benefit from getting protein at every meal, rather than front-loading or skipping it.”

Are there any risks to eating too much protein?

These days, everything from milk to bread boasts of its protein content. Which is great. But is there such a thing as too much protein? We know it can be beneficial, but surely anything in excess isn’t good for us?

For most healthy people, higher protein diets are safe and well tolerated. But if your overall calorie intake is too high even excess protein can contribute to weight gain,” says Jordan, who adds that anyone with kidney disease should check with their doctor before increasing their intake.

But don’t worry too much. Chomping through multiple chicken breasts per day won’t immediately make you fat if your energy expenditure remains high. “If your total calorie intake is appropriate for your goals, excess protein is unlikely to be stored as body fat,” adds Rail. “Protein also has a higher thermic effect, meaning the body uses more energy to digest it compared to carbs or fat.”

That said, Rail adds that extremely high protein diets without enough fibre or hydration can create digestive issues.

There’s another consideration. “At higher intakes the calories contributed by dietary protein can begin to displace the opportunity to include other important foods, such as plants, legumes. mushrooms, nuts, seeds and fruits,” says Richardson. “These other foods contribute other key dietary factors, such as fibre, different micronutrients, and phytonutrients, some of which are essential and others major positive players in determining gut health, brain health and mitochondrial function.”

How to get 100g of protein a day into your diet

On a 2,000-calorie diet, 100 grams of protein is 20% of your total calories, so you can hit 100g and still have room for that second egg butty, should you wish. For some, hitting your protein targets can be a struggle, but Jordan says it needn’t be.

“It’s less complicated than you might think,” she says. “The aim is progress over perfection. Once you start paying attention to your protein and build the habit, you’ll feel the difference quickly.”

To his 100 grams of protein, she suggests a typical day could look like this:

Breakfast: 200g Greek yoghurt with 40g Purition, berries and tsp butter (optional) ~38g
Lunch: Chicken breast with 100g quinoa and roast veg tray bake ~32g
Dinner: Lentil and chickpea curry with 150g cooked lentils + 100g cooked chickpeas, served with 100g cooked brown rice and a dollop of Greek yoghurt ~30g protein

“It’s easier when you break it down across meals,” agrees Rail. “One simple way is to build meals around your protein source, then add carbs and fats around it. This keeps portions clear and cuts down on decision fatigue,” he says. “If appetite is low, liquids help - shakes, soups, or blended meals make it easier to increase intake without feeling overstuffed.”

I don’t eat meat. What should I do?

Vegan or veggie? The good news is it’s easier than ever to hit your protein goals. Yes, adding beans and legumes is a great way to pad out every meal, but you can also keep it interesting with high protein, ‘fake meat’ options like seitan.

While not as high in protein as the real thing, often these fake meats can help provide a texture close to actual meat, helping with your satiety. You might also consider adding blended tofu or lentils to your curry and pasta sauces as an invisible way of upping the protein punch of your meals.

Finally, high protein, vegan yoghurts loaded with nuts and even some vegan peanut butter is a great way to ensure you’re eating well and getting wham in the process.

What else can I do?

Still struggling to hit your protein macro? Richardson has some advice:

Don’t back-load your protein
“A typical pattern of eating within many western diets is to ‘backload’ protein, which refers to consuming most protein within the evening meal and far less protein within carbohydrate-dominated breakfast and lunch,” he says. “It’s more beneficial to include meaningful doses of protein within each meal.”

 

Eat protein first
“Avoid filling up on starchy carbohydrates like bread, pasta, and rice at the beginning of a meal, and go for the protein first instead,” he advises. “This can help you prioritise the protein intake without feeling over-full.”

Snack smart
“Most snack foods are high in carbohydrate, or fat, and low in protein. Biltong, jerky and boiled eggs are your friends.”

A protein shake within your ‘fasting’ window

“If you practice time-restricted eating, and struggle to reach your daily target, you could add in a pure protein shake within your fasting window,” says Richardson. “Yes, this ‘breaks’ your fast, but if you are fasting mainly for weight-control and body composition, adding in 20 grams of protein within a shake amounts to fewer than 100 calories, and can even support your goals.”

And if you really want to pack a wallop, you can try rounding out your meals with the below. “Note that whilst nuts, seeds and other legumes can certainly be a great way to add protein, they are also more rich in fats and carbohydrates than protein,” Richardson warns.

  • Beef Mince (5% fat): 110 grams, about the size of a large burger patty
  • Pork Chop, fat removed: 140 grams, or just one thin chop
  • Chicken Breast: 130 grams, or one medium breast
  • Fish (Sardines): 120 grams, roughly 2 small tins
  • Whole Eggs: 5-6 medium sized eggs
  • Cottage Cheese (Low Fat): 300 grams, which is common pot size sold in supermarkets
  • Halloumi Cheese: 125 grams, typically about half of a full packet
  • Tempeh: 150 grams, typically about half of a full packet
  • Tofu: 200+ grams, sometimes a full packet worth since it contains more water than tempeh
  • Edamame or Lupin Beans: 250 grams, a cup and a half       

     

    This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

 


 

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posted by G S Iyer at 4:53 AM 0 comments