Good nutrition

while
breastfeeding
Good nutrition while breastfeeding
Breastfeeding mothers need extra energy (kilojoules) and nutrients for making breastmilk.
Many vitamins and minerals in your diet transfer into the breastmilk. That’s why eating well
is important to provide the right nutrition for you and your baby.

Weight changes
Your lifestyle changes with a new baby. Your normal exercise pattern may have changed and with an
increased appetite you are likely to be eating larger amounts. Some women find they lose too much
weight while breastfeeding, while others find it difficult to return to their pre-pregnancy weight. In either
situation, it is important to make healthy food choices and eat to appetite.

While it is important to respond to appetite and feelings of hunger, try to avoid overeating by working
out if you are physically hungry or eating for other reasons (e.g.food cravings, fatigue or boredom).
Remember too that your energy needs will change while you are breastfeeding. It is likely that you will
need to reduce your food intake as the number of breastfeeds decreases (e.g. after introducing solids).

If you find you are losing weight too quickly, make sure you are having frequent meals and snacks. You
can increase the heart-healthy fats in your diet with avocado, nuts and oils such as olive, canola and
sunflower. Higher energy fluids such as milk or soy-based drinks can also help boost energy levels.

Gradual weight loss of up to 500g per week through healthy eating and regular physical activity is
reasonable and should not affect your breastmilk supply. If you have concerns about your body weight,
talk to your doctor or dietitian.

Some important nutrients

Your need for most vitamins and minerals is greater while you are breastfeeding. Here are some nutrients
of special interest.

Protein
Protein is vital for the growth and health of body tissue. Having protein in your diet is important to
ensure an adequate amount of protein in breastmilk. Protein is found in a wide range of foods such as
meat, fish, poultry, eggs, legumes, dairy and nuts.

Calcium
Calcium has many uses including keeping our bones and teeth strong. While breastfeeding it is
important to have 3 serves of dairy or fortified soy products everyday. Dairy foods such as milk,
cheese and yoghurt, or calcium fortified soy products are the best sources of calcium. Other foods such
as salmon (bones included), sardines, tofu (soy bean curd), tahini (sesame seed paste) and almonds also
contain calcium. If you are unable to eat the recommended serves of dairy foods or fortified soy products
each day, you may need a calcium supplement.

Iron
Iron is necessary for making red blood cells that carry oxygen around the body. Pregnancy and
childbirth can reduce your body’s iron stores and low levels of iron can cause fatigue. To ensure you are
getting adequate iron include 2 serves of red meat, poultry and fish or meat alternatives (e.g. legumes,
nuts or eggs) daily and eat wholegrain breads and cereals regularly. If you are concerned, ask your
doctor to check your iron stores and if necessary take an iron supplement.
Iodine
Iodine is important for hormone production and your baby’s brain development. Good sources of
iodine include seafood, eggs, dairy foods and iodised salt. Aim to eat 2–3 seafood meals per week (see
information on mercury in fish) and 3 serves of dairy foods each day. If using salt, use iodised salt.
It is currently difficult to meet the recommended daily intake of iodine by diet alone. It is therefore
recommended that breastfeeding women take a daily iodine supplement of 100–200ug. Those with
thyroid conditions should seek their doctor’s advice prior to commencing iodine supplements.*
*(Eastman, C. Australian Thyroid Foundation 2005)

Water
Water and other fluids are important to replace the fluid used to produce breastmilk. Breastfeeding
mothers need about 9 cups of fluid daily. The best choice is water. Milk and juice can be included as part
of your dairy and fruit needs.

Vegetarian eating
Protein and iron rich alternatives to meat include lentils, legumes, tofu, nuts and eggs. Eggs and dairy
products supply protein and Vitamin B12. Vitamin B12 is essential for your baby’s brain development.
If you are a vegetarian and you do not have at least 4 serves daily of eggs, dairy foods or Vitamin B12
fortified soy products, you will need to take a Vitamin B12 supplement.

Constipation
Constipation can sometimes be a problem for new mothers. This may be a result of hormone and/or lifestyle
changes. To help prevent and treat constipation, include plenty of water, fruit, vegetables, wholegrain breads
and cereals and legumes in your diet. Regular activity such as walking can also help. Talk to your doctor if
problems persist.

Fish
Fish is a nutritious food containing protein, omega 3 fats, iodine and a range of other vitamins and minerals.
These nutrients provide benefits for you and your baby.

It is safe for all population groups to eat 2-3 serves of most types of fish each week.  However, some fish
contain higher levels of mercury and should be limited in the diet. These are Billfish (Swordfish / Broadbill and
Marlin), Shark (Flake), Orange Roughy and Catfish.

Food Standards Australia and New Zealand recommend that unless you are pregnant or planning a
pregnancy, you can safely eat:
 1 serve per week of Shark (Flake) or Billfish (Swordfish / Broadbill and Marlin) and no other fish that
week OR
 2-3 serves of any other type of fish or seafood if you do not eat the types of fish above.

Very little mercury is transferred to breastmilk. However as a precaution, you may want to further reduce
your intake of mercury by following the same advice as for pregnant women. For more information about
fish, mercury and breastfeeding, visit www.foodstandards.gov.au
Breads and cereals 5–7 serves

Wholegrain /wholemeal choices are best. 1 serve =

• 2 slices bread
• 1 medium bread roll
• 1 cup cooked rice, pasta, noodles
• 1 cup cereal flakes
• 1 cup cooked porridge
• ½ cup muesli

Vegetables 5 or more serves

Choose a variety of different coloured vegetables: 1 serve =

fresh, frozen, canned, dried, cooked or raw. • ½ cup cooked vegetables
• ½ cup cooked dried peas, beans or lentils
• 1 cup salad vegetables
• 1 small potato

Fruit 5 serves

Choose different coloured varieties of fresh, frozen, 1 serve =

canned or dried fruit. • 1 medium piece of fruit (apple, banana, orange)
• 2 small pieces of fruit (apricots, kiwifruit, plums)
• 1 cup canned fruit
• 1½ tablespoons sultanas
• ½ cup (125ml) fruit juice
Milk, yoghurt or cheese 3 serves

Reduced and low fat varieties are highest in 1 serve =

calcium. • 1 cup (250ml) milk
• 1 cup calcium enriched soy drink
• ½ cup evaporated milk
• 2 slices (40g) cheese
• 200g tub yoghurt
• 1 cup custard

Meat, chicken, fish, eggs, nuts, legumes 2 serves

Include legumes such as baked beans, kidney 1 serve =

beans, chick peas, lentils, soya beans.
• 65–100g cooked meat or chicken (eg ½ cup
mince, 2 slices roast meat)
• ½ cup cooked dried beans, lentils, chick peas,
split beans and canned beans
• 80–120g cooked fish fillet
• 2 small eggs
• 1/3 cup nuts
• 1/4 cup sunflower or sesame seeds

Fats and oils

Include mono and polyunsaturated types e.g. Use in small amounts.

olive, canola & sunflower oils. Use more if underweight.

The recommended serves are a guide only. If you are finding it hard to eat well while breastfeeding, a
Community Dietitian can help with practical advice.
Looking after yourself
Time is at a premium when you are breastfeeding and caring for a new baby. It is important to take time
to look after yourself, to conserve your energy levels and maximise breastmilk production. The following
ideas may help.
 Take time out each day for a rest
 Eat regular meals and nutritious snacks
 Eat to your appetite
 Drink water often
 Prepare meals ahead when you have time
 Accept offers of help

Meal ideas
Keep meals simple and nutritious. Where possible, prepare meals ahead of time to avoid the early
evening rush.
 Stir fries with meat, chicken, fish, tofu, vegetables and rice or noodles
 Grilled meats or fish with steamed vegetables or salad and fresh bread
 Omelettes or scrambled eggs mixed with finely chopped vegetables and toast
 Low fat frozen dinners such as Healthy Choice™ or Lean Cuisine™. Add extra vegetables
 Meat and vegetable casseroles — can be made in large quantities and frozen until needed
 Baked chicken and pumpkin risotto
 Home made pita bread pizza packed with vegetables
 Pasta with pesto or bolognaise sauce

Snack Ideas
Nutritious snacks can make a valuable contribution to your daily intake. Try to have 5 – 6 healthy meals
or snacks each day.
 Yoghurt — low fat, plain or fruit flavoured
 Reduced fat milk, calcium fortified soy drinks or fruit smoothies
 Canned or fresh fruit, dried fruits and nuts
 Vegetable sticks with hommus, salsa or tzatziki dip
 Home-made popcorn
 Cracker biscuits with cheese, Vegemite™, hommus, pâté, avocado
 Ready to eat cereals eg Miniwheats™
 Sandwiches — toasted or jaffles — fill with baked beans or cheese and tomato
 Fruit loaf, scones, toasted muffins or bread

Commonly asked questions

Can I drink alcohol?
The safest option is to avoid drinking alcohol while breastfeeding. This is particularly important in the
first month after delivery while breastfeeding is being established*.

Alcohol readily passes into breastmilk and changes its smell which may reduce the amount your baby
drinks at the next feed. The level of alcohol in your breastmilk will be similar to the level of alcohol in
your blood.

If you choose to drink alcohol, limit intake to no more than 2 standard drinks daily and drink after a
breastfeed. On average, it takes over 3 hours for alcohol to be cleared from breastmilk after 2 standard
drinks.
A standard drink is 100mls of wine, 30mls of spirits, 285mls beer or 60mls sherry or port. Many wine
glasses hold the equivalent of 2 or more standard drinks.
* Australian Guidelines to Reduce Health Risks from Drinking Alcohol (NHMRC 2009)

How much tea and coffee can I drink?

Caffeine also passes into breastmilk. Limit to less than 4 cups of tea, instant coffee or cola drinks each day
and drink after a breastfeed. Brewed or strong coffee and energy drinks have higher levels of caffeine.
Caffeine free drinks are a good alternative.

Can I smoke while breastfeeding?

Smoking can affect the nutrient content of breastmilk and reduce supply. It is best to avoid smoking
while breastfeeding.

Will exercise affect my milk supply?

Regular exercise is important for good health and should not affect your milk supply. Too much exercise
may alter your milk supply if you are not getting enough rest or drinking enough fluid. Choose an activity
that you enjoy and are able to combine with your busy day looking after a new baby. Walking is probably
the easiest exercise and something you can do with your baby.

How much should I drink while breastfeeding?

Drinking more water won’t produce more milk. However, it is important to keep up your fluid intake. Aim
for at least 9 cups of fluid daily. A good way to ensure an adequate fluid intake is to have a drink each
time you breastfeed and at each meal and snack. Keep a glass or bottle of water close to where you feed
your baby.

Do foods I eat upset my baby?

Some parts of the foods we eat can be transferred into breastmilk. However, there is no conclusive
scientific evidence that specific foods should be routinely avoided because they upset your baby. Some
food can cause problems for some babies.

A reaction to a food in a mother’s diet may be immediate or build up over a period of time. If you believe a
specific food is causing problems you may choose to avoid eating it or eat it only in small amounts. You can
retry the food later to check if the baby is still affected.

It is important that you do not avoid whole food groups (eg dairy) as you may miss out on important
nutrients. It is also important to note that babies may be unsettled for a variety of reasons. If you are
concerned, talk to a Maternal and Child Health Nurse or Community Dietitian.

I have hayfever and my partner gets eczema. Are there any nutrition recommendations for
preventing my baby from developing allergies?
There is no guaranteed way to prevent the development of allergies. However, the following measures
may help reduce the risk:
 Where possible breastfeed your baby for at least 6 months. If you need to stop breastfeeding, use a
partially hydrolysed cow’s milk formula (known as an HA formula) in the first instance.
 Introduce solids around 6 months, and definitely not before 4 months.

There is no need to restrict food allergens from your diet while breastfeeding.

For more information about allergy prevention visit the Australasian Society for Clinical Immunology and
Allergy website http://www.allergy.org.au/index.htm

For further information

Contact a Community Dietitian by phoning Community Health Intake on 6207 9977.