Breastfeeding and your diet

About breastfeeding and diet

A healthy diet is always important, but it’s especially important if you are breastfeeding.

Breastfeeding uses a lot of energy and nutrients. It is important that your diet supplies the nutrients you need during breastfeeding, including:

• protein
• calcium
• iron
• iodine
• vitamin D and other vitamins.

You need these nutrients for your own health and wellbeing. Try to eat regularly and include a wide variety of healthy foods.

How to get your daily nutrient requirements

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 pregnancy. 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.

The Australian dietary guidelines provide advice about the amount and kinds of foods that we need to eat for health and wellbeing.

Snack suggestions and breastfeeding

Ideal snacks that provide nutrients and energy include:

• sandwiches, bread and raisin toast
• milk drinks
• cereal with milk
• fruit
• yoghurt
• nuts and seeds
• avocado
• cheese and biscuits
• dip and vegetables.

Fluid and breastfeeding

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

All fluids count but water is the best source of fluid, so drink a large share of your fluids as water.

Protein and breastfeeding

It is important to include plenty of protein in your diet, including:

• meat, fish and chicken
• eggs
• cheese and yoghurt
• nuts and seeds
• legumes – for example, lentils, baked beans and split peas.

Calcium and breastfeeding

Adults need around 2 to 3 serves (4 serves if you are under 18 years) of calcium-rich foods daily to protect bone strength. Calcium is another major ingredient in breastmilk. Good sources of calcium include:

• dairy products such as milk, cheese and yoghurt (these are the best source of calcium)
• 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.

Iron and breastfeeding

Pregnancy uses up your iron stores. During breastfeeding, you need to rebuild your iron stores with iron-rich foods, such as:

• red meat, chicken and fish
• legumes – for example, baked beans
• nuts and dried fruit
• wholegrain bread and cereals
• green leafy vegetables.

Iodine and breastfeeding

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.

Folate, vitamins and breastfeeding

Breastfeeding also increases your need for:

• folate – for example, leafy green vegetables such as spinach, broccoli, cabbage and brussel sprouts
• vitamin C – for example, citrus fruits, berries, tropical fruit, tomatoes, capsicum and potatoes
• vitamin A – for example, dark green and yellow vegetables such as broccoli, carrots and pumpkin
• vitamin D – 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.

Getting back to your usual weight

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 and 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.
• Limit your intake of sugary foods, such as soft drinks, fruit juices, sweet biscuits, cakes, and lollies.
• Exercise – for example, push the pram around the block. Build up to 30 minutes daily.
• Enjoy healthy snacks to meet your energy needs (see above).

Foods and drinks to avoid while breastfeeding

There is little evidence that certain foods upset babies or give them diarrhoea or colic.

Caffeine passes into breastmilk, so large amounts of tea, coffee and cola drinks are best avoided. Drinking small amounts of drinks with caffeine (3 or less drinks a day) should not be a problem.

Alcohol 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.

Vegetarian and vegan mothers and breastfeeding

A vegetarian diet can meet the nutritional needs of a breastfeeding mother as long as it includes a variety of foods, such as:

• legumes
• eggs, milk, cheese and yoghurt
• wholegrain breads and cereals
• fruit and vegetables.

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.

Don’t go on a strict diet while breastfeeding

Strict diets and skipping meals are not recommended because you could miss out on vital nutrients.

Where to get help

• Your GP (doctor)
• Maternal and child health centre
• Maternal and Child Health Line Tel. 13 22 29 (24 hours, 7 days)
• Dietitians Australia Tel. 1800 812 942
• Lactation consultant
• Lactation Consultants of Australia and New Zealand (LCANZ) Tel. (02) 9431 8621
• Australian Breastfeeding Association Tel. 1800 686 268