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Breastfeeding uses a lot of energy and nutrients

It is important that your diet supplies the nutrients you need during breastfeeding, including: You need these nutrients for your own health and wellbeing. Try to eat regularly and include a wide variety of healthy foods. Eating well during breastfeeding will help you meet your extra nutrient needs and the demands of caring for a new baby.

Try to make time in your busy schedule to eat regular meals, including foods from all food groups. Breastfeeding especially burns up a lot of energy (kilojoules). Some of the energy will come from the fat you laid down in.

However, most women will need to eat extra snacks to meet their energy needs. A steady weight loss back to your pre-pregnant weight should be the goal, rather than rapid weight loss. Use your appetite and weight to work out your energy needs.

Ideal snacks that provide nutrients and energy include:

  • Many women are very thirsty during breastfeeding
  • a sign that you need to drink plenty. Expect to drink up to 2 litres a day

It is important to include plenty of protein in your diet, including: legumes – for example, lentils, baked beans and split peas. Adults need around 2 to 3 serves (4 serves if you are under 18 years) of calcium-rich foods daily to protect.

Calcium is another major ingredient in breastmilk

Good sources of calcium include:

  • soymilk fortified with calcium – look for a brand that includes around 120mg calcium per 100ml soymilk. If your diet does not contain plenty of calcium
  • your body will use calcium from your bones to meet your increased needs. Fortunately
  • calcium lost during breastfeeding is usually recovered within several months after ceasing breastfeeding

Pregnancy uses up your iron stores

During breastfeeding, you need to rebuild your iron stores with iron-rich foods, such as: green leafy vegetables.

Iodine is important for your baby’s brain development

Seafood, dairy foods, bread flour fortified with iodine and iodized salt will help increase your iodine intake, however it can be difficult to get enough iodine from food.

Most breastfeeding multivitamins will also provide adequate amounts of iodine. Breastfeeding also increases your need for: – your baby will need more vitamin D than your breastmilk can supply, so your baby should be supplemented with 400 IU of vitamin D per day for the first 12 months of life. Although breastfeeding burns up a lot of energy (kilojoules), it can take several months to get back to your usual weight, so be patient.

Some women do have a problem with extra weight. Tips for losing weight include:

  • Grill steam bake or casserole lean meat fish poultry. Eat vegetables – at least 5 servings per day. Eat fruit – at least 2 servings per day

Choose low fat dairy products

Use butter and margarine sparingly

Avoid high fat foods, such as chips, rich desserts or greasy takeaways. , sweet biscuits, cakes, and lollies. – for example, push the pram around the block. Build up to 30 minutes daily. Enjoy healthy snacks to meet your energy needs (see above).

Drinking small amounts of drinks with caffeine (3 or less drinks a day) should not be a problem. also passes into breastmilk and can affect your baby.

Not drinking is the safest choice

If you choose to drink alcohol, it is best avoided during the first month while breastfeeding is being established.

After that, limit to one to 2 standard drinks occasionally

Try to avoid breastfeeding for 2 to 3 hours after drinking alcohol.

A vegan diet needs careful planning and specific supplements to provide all the nutrients you and your baby need. Check with a dietitian to make sure your diet contains all the nutrients you need.

Strict diets and skipping meals are not recommended because you could miss out on vital nutrients. About breastfeeding and diet A healthy diet is always important, but it’s especially important if you are breastfeeding protein calcium iron iodine vitamin D and other vitamins How to get your daily nutrient requirements pregnancy The American dietary guidelines Snack suggestions and breastfeeding sandwiches, bread and raisin toast milk drinks cereal with

  • milk fruit yoghurt nuts seeds avocado cheese biscuits dip
  • vegetables Fluid breastfeeding All fluids count but water Protein breastfeeding meat
  • fish chicken eggs cheese yoghurt nuts
  • seeds Calcium
  • breastfeeding bone strength dairy products such as milk
  • yoghurt (these are the best source of calcium) Iron
  • breastfeeding red meat
  • fish legumes – for example baked beans nuts dried fruit wholegrain bread
  • cereals Iodine breastfeeding Folate vitamins
  • breastfeeding folate – for example leafy green vegetables such as spinach broccoli
  • cabbage brussel sprouts vitamin C – for example citrus fruits
  • berries tropical fruit tomatoes
  • capsicum potatoes vitamin A – for example dark green
  • yellow vegetables such as broccoli carrots pumpkin vitamin D Getting back to your usual weight Limit your intake of sugary foods
  • such as soft drinks
  • fruit juices Exercise Foods
  • drinks to avoid while breastfeeding There is little evidence that certain foods upset babies or give them diarrhoea or colic Caffeine Alcohol Vegetarian
  • vegan mothers breastfeeding A vegetarian diet legumes eggs milk
  • cheese yoghurt wholegrain breads cereals Don’t go on a strict diet while breastfeeding Where to get help Your GP (doctor) Maternal
  • child health centre Maternal
  • Child Health Line 13 22 29 (24 hours
  • days) Dietitians United States 1800 812 942 Lactation consultant Lactation Consultants of United States
  • New Zealand (LCANZ) (616) 555-0100 American Breastfeeding Association 1800 686 268