On this page:

• Getting enough variety
• Your nutrition needs
• How much energy do I need?
• Staying well hydrated
• What foods and drinks should I avoid?
• Tips to help you eat right 

Getting enough variety

The recommends breastfeeding women eat a range of healthy food:

• Between five and seven servings of bread, cereals, rice, pasta or noodles. One serve is: two slices of bread; one medium bread roll; one cup of cooked rice, pasta or noodles; or one and a third cups of cereal. There is an allowance of about 20g a day for poly or monounsaturated fats and oils that can be used to spread on breads or rolls or used elsewhere in your diet.
• Seven servings of vegetables and legumes. A serve is: 75g of cooked vegetables; a half cup of cooked dried beans, peas, lentils or canned beans; a cup of salad vegetables; or one small potato.
• Five servings of fruit. A serve is: a medium apple; two small pieces (150g) of fruit; a cup of diced fruit pieces or canned fruit; a half cup of fruit juice; or 1.5 tablespoons of sultanas.
• Two servings of milk, yoghurt or cheese. A serve is: 250ml of milk; 250ml of soy milk; 40g (two slices) of cheese or 200g (a small carton) of yoghurt.
• Two servings of meat, fish, poultry, eggs, nuts or legumes. A serve is: 65–100g cooked meat or chicken; two small chops; two slices of roast meat; a half cup of cooked dried beans; 80–120g of fish fillet; a third of a cup of peanuts (or almonds); or two small eggs.

Your nutrition needs

Protein

Growing babies use a lot of protein, so you’ll need to eat additional dietary protein to meet their needs. Protein is vital for the growth, maintenance and repair of cells. The average protein needed for breastfeeding is 54g per day, but, you may need 67g a day or more.

Good sources of protein include:

• meat (including fish and poultry)
• eggs
• dairy
• legumes (such as beans, pulses and soy products)
• nuts.

Folate

Folate is a B-group vitamin that’s needed for healthy growth and development. On average, breastfeeding mums require 450µg (micrograms) per day of folate, but you may need much as 500µg a day or more. Good sources of folate include:

• leafy vegetables
• whole grains
• peas
• nuts
• avocado
• yeast extract spreads like Vegemite, Promite or Marmite.

Iodine

Iodine is an essential mineral needed for the production of the thyroid hormone, and to ensure your baby’s brain and nervous system develop properly. Breastfeeding mothers need an average 190µg per day of iodine, but you may need up to 270µg a day.

Good sources of iodine include:

• seafood
• milk
• vegetables.

Zinc

Zinc is important for your baby’s cell development and immune system. Breastfeeding mothers need an average 10mg per day of zinc, but you may need 12mg a day or more. Good sources of zinc include:

• wholegrain cereals
• milk
• seafood
• legumes
• nuts.

Vitamin A

Vitamin A is vital for normal growth and helps your baby resist infections. Breastfeeding mothers require on average 800 µg per day of vitamin A, but you may need up to 1100 µg a day or more.

Good sources of vitamin A include:

• milk
• cheese
• eggs
• fatty fish species
• yellow-orange vegetables
• fruits like pumpkin, mango, apricots
• vegetables like carrots, spinach and broccoli.

Vitamin B6

Vitamin B6 helps your baby metabolise protein and form new red blood cells. Breastfeeding mothers need an average 1.7mg per day of vitamin B6, but you may need 2mg a day or more.

Good sources of vitamin B6 include:

• muscle and organ meats
• poultry
• fish
• whole grains
• Brussels sprouts
• green peas
• beans.

How much energy do I need?

Producing all that milk increases your energy needs. In fact, daily energy requirements for breastfeeding mothers are around 2000 kJ (478 Cal) more than what an average adult woman needs. These figures are based on full breastfeeding in the first six months. Partial breastfeeding after that time may mean you need less.

While it’s normal for mums to put on weight while pregnant, you’re not recommended to follow a weight-loss diet while breastfeeding. Breastfeeding helps you lose weight naturally and safely. If you gain weight after birth, you may be eating too much, or choosing foods that are too high in energy. 

What if I hit the gym?

changes your energy requirements when breastfeeding. The following is a guide to how much you’ll need, based on activity levels.

• At rest, exclusively sedentary or lying, for example in bed or a chair all day – 8800 kJ/day
• Exclusively sedentary activity with little or no strenuous leisure activity, such as an office employee – 10,000–10,550 kJ/day
• Sedentary activity with some requirement for occasional walking or standing, but no strenuous leisure activity – 11,100–11,700 kJ/day
• A lifestyle that involves mainly standing or walking, or one with some leisure exercise – 12,300–12,850 kJ/day
• Heavy physical work, or a highly active leisure time – 13,400–14,500+ kJ/day

Staying well hydrated

Breastfeeding is thirsty work. You’ll need to drink at least 700ml a day more than your non-lactating friends to replace fluids used by breastfeeding. This equals nine cups of fluids daily, and can be in the form of water, milk, juice and other drinks. Avoid alcohol, and limit caffeine-containing drinks like tea, coffee and colas. As with all of us, pure H2O is your best source of liquids.

What foods and drinks should I avoid?

Alcohol

According to the , not drinking is the safest option for breastfeeding mums. The level of alcohol in breast milk is almost the same as a mother’s blood alcohol level. An occasional drink of alcohol is generally not considered too harmful. But if you choose this option, you’re advised to drink minimally, especially in the first three months when your baby’s liver is still immature. You can limit baby’s exposure to alcohol by choosing low alcohol drinks, eating before and while drinking, avoiding breastfeeding for two to three hours after drinking, or choosing to have an alcoholic drink immediately after breastfeeding.

Importantly:

• Drinking alcohol in large amounts or very often can be dangerous for your breastfed baby.
• Large quantities of alcohol can displace other sources of nutrition in your breast milk.

Caffeine

Some breastfeeding mothers report their baby is unsettled, irritable, or even constipated if they drink large volumes of coffee, strong tea, or cola. But there seems to be individual variation in how much caffeine is found in breast milk after drinking a cuppa. And if you’re having issues with poor milk supply, caffeine may be the culprit. 

Caffeine can also affect the nutrient make-up of breast milk. The iron levels in the breast milk of a woman who drinks more than three cups of coffee a day in the early phases of breastfeeding are one-third less than that of a mum who doesn’t drink any.

Importantly:

• Limit caffeine consumption to no more than four cups of coffee, tea or cola per day. Ideally two or less.
• Cigarette smoking compounds the effects of caffeine in breastfed babies. 

Spicy foods

Many infant specialists dispute that spicy foods cause any problems, but plenty of mothers blame unsettled behaviour on spicy or irritating foods. If you suspect a food you eat is affecting your baby, stop eating it for a few days. If the baby settles down, try the food again to see how it affects the baby. If you find they’re unsettled again, you may want to cut out the food permanently. But speak to a dietitian or nutritionist for further advice if you’re finding you need to avoid a lot of different foods to keep your baby happy.

Tips to help you eat right 

Breastfeeding in the early days can feel like an exhausting cycle of on-again, off-again routines. It’s important to take any help available when it comes to maintaining a healthy diet. 

Here are some ideas to help.

• Enlist family and friends – suggest they cook you some meals in the early days instead of giving baby a present.
• Buy frozen vegetables – you’ll save preparation time and ÌÇÐÄVlog tests have found frozen vegies can be as, or more, nutritious than fresh vegies.
• Cook meals which can be eaten over a couple of days like spaghetti, lasagne or stews.
• Try a meal delivery service as a temporary stopgap if things get really difficult.  

The post What to eat when you’re breastfeeding appeared first on ÌÇÐÄVlog.

On this page:

• Benefits of breastfeeding
• Difficulties with breastfeeding
• 8 tips for breastfeeding
• Breast pumps
• Useful contacts

Benefits of breastfeeding

• Breast milk is perfectly designed to nourish your baby. It’s made up of nutrients suited to the baby’s growth rate and can compensate for fluid loss through sweating on hot days. It’s also easily digested by your baby, as it’s suited to immature kidneys and digestive system. Breastfed babies rarely get constipated and their faeces don’t (or hardly) smell.
• Breastmilk is important for your baby’s health. It increases resistance to infection and disease and reduces the likelihood of the baby developing asthma or allergies such as eczema.
• Breastfeeding is also important for the mother. Hormones produced during lactation help the uterus return quickly to its pre-pregnancy size. It’s a safe way of losing fat deposited during pregnancy. It also reduces the mother’s risk of developing breast cancer, type 2 diabetes and heart disease.
• Breastmilk is cheaper and more environmentally friendly than milk formulas.

Difficulties with breastfeeding

We probably all agree that breastfeeding sounds ideal, but it doesn’t always work out that way. New mums sometimes experience problems trying to breastfeed, which can cause stress and even feelings of guilt and inadequacy.

Difficulties can be caused by:

• supply problems
• baby’s failure to thrive
• breast pain, engorgement, blocked ducts, cracked nipples or inverted nipples
• social constraints regarding breastfeeding in public
• mother’s work schedule
• sickness of mother or child.

If you experience trouble, try to get help immediately as breastfeeding difficulties can become more complicated over time.

Call the 24-hour breastfeeding helpline staffed by volunteers on 1800 686 268, or check contacts for Early Childhood health services in your area.

8 tips for breastfeeding

1. Make yourself comfortable at feed times. It may help to lay down and cuddle your baby before feeding. Relaxation exercises such as breathing deeply and slowly can help if you’re tense.
2. Gently massaging your breasts can help to get the milk flowing.
3. Breast (nursing) pads can help if your breasts are leaking. Disposable ones can cost around 30 cents; an alternative is washable cotton pads (around $3 for a pair).
4. Try to eat a balanced diet, eat what you enjoy, and avoid any foods that upset you.
5. You can increase your milk supply by feeding your baby more often.
6. Incorrect attachment of the baby on the breast is the most common cause of nipple pain.
7. Avoiding soaps and shampoos during showering will help prevent nipple dryness.
8. Ask your partner to support you – even small things like bringing you something to drink while you breastfeed can make you feel more relaxed and calm.

Breast pumps

A breast pump helps you express your milk so you can feed your baby with a bottle or release the pressure if you’re making too much milk. Pumps can be purchased or hired from the ABA’s catalogue, pharmacies and baby shops. 

There are three types of breast pumps:

• Manual pumps include piston-style pumps (like a giant syringe with a funnel at one end and a collection bottle attached), which need two hands to operate, and lever-operated pumps, which can be used single-handed. The ABA advises against breast pumps with a squeezable rubber bulb to create suction: suction pressure is difficult to control and may cause discomfort or nipple damage. Price range for two hand pump: $55–$65; one hand pump: about $110.
• Electric pumps are considered very efficient. They’re expensive to buy, so consider hiring one from ABA groups, hospitals, or a pharmacy who offers pump hire. Price range: depending on the pump, the ABA charges $30–$50 per week – ABA members get 50% discount on these rates.
• Battery-operated pumps: recommend for intermittent use. Some are fully automated, others require you to repeatedly press a button for each ‘squeeze’. Price: about $190.

Useful contacts

ACT

• Parentlink 13 34 27 
• Parentline (02) 6287 3833

NSW

• Tresillian (02) 9787 0855 or 1800 637 357
• Karitane 1300 227 464
• Parentline 1300 1300 52

NT

• Parentline 1300 30 1300
• Maternal and Child Health (08) 9855 6106 (in Darwin) or (08) 8922 7712 (outside Darwin) 

QLD

• Parentline 1300 30 1300

Infant feeding support clinics:

• Ellen Barron Family Centre, located in the Prince Charles Hospital, Rode Rd, Chermside, Brisbane (07) 3139 6500
• Alderley Child Health Clinic, Shop 4, 24 South Pine Road, Alderley

SA

• Child and Youth Health Parent Helpline 1300 364 100
• Parentline 1300 364 100

TAS

• Parentline 1300 808 178 

VIC

• Parentline 1300 808 178
• Maternal and Child Health Service support line 13 22 29

Early Parenting Centres:

• O’Connell Family Centre (03) 8416 7600
• Tweddle Child + Family Health Service (Mother & Baby Unit) (03) 9689 1577
• Queen Elizabeth Mother/Baby Unit (03) 9549 2777

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• Child Health Services 1300 135 030
• Parentline (08) 6279 1200 or 1800 654 432

Other contacts

•  24-hour helpline 1800 686 268
•   a government-funded service, providing quality, approved health information and advice, staffed by registered nurses 1800 022 222
• , a government-funded online service, providing free, reliable, up-to-date and independent information.

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