Breastfeeding and your diet

A healthy diet is always important, but it matters even more while you are breastfeeding. Eating well helps you meet your extra nutrient needs and gives you the energy to care for a new baby.

Breastfeeding uses a lot of energy and nutrients#

Your diet needs to supply the nutrients you and your baby need, including protein, calcium, iron, iodine, vitamin D and other vitamins. You need these nutrients for your own health and wellbeing too.

Try to make time in a busy schedule for regular meals that include foods from all the food groups, and add snacks as you need them. Breastfeeding burns a lot of energy (kilojoules). Some of this comes from the fat your body stored during pregnancy, but most women need extra snacks to meet their energy needs. Use your appetite and weight to judge how much you need.

Aim for a steady return to your pre-pregnancy weight rather than rapid weight loss. It can take several months to get back to your usual weight, so be patient.

Snack ideas#

Good snacks that provide both nutrients and energy include:

• Sandwiches, bread and raisin toast
• Milk drinks and cereal with milk
• Fruit and yoghurt
• Nuts, seeds and avocado
• Cheese, biscuits and dip
• Vegetables

Fluids#

Many women feel very thirsty while breastfeeding, which is a sign that you need to drink plenty. You may drink up to 2 litres a day. All fluids count, but water is the best choice.

Protein#

Include plenty of protein in your diet, from foods such as:

• Meat, fish and chicken
• Eggs
• Cheese and yoghurt
• Nuts and seeds
• Legumes, such as lentils, baked beans and split peas

Calcium#

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

• Dairy products such as milk and yoghurt, which are the best source of calcium
• Soymilk fortified with calcium (look for a brand with around 120 mg of calcium per 100 ml)

If your diet does not contain enough calcium, your body will draw on the calcium in your bones. Fortunately, calcium lost during breastfeeding is usually recovered within several months after you stop.

Iron#

Pregnancy uses up your iron stores, so during breastfeeding you need to rebuild them with iron-rich foods, such as:

• Red meat and fish
• Legumes, for example baked beans
• Green leafy vegetables
• Nuts, dried fruit, and wholegrain bread and cereals

Iodine#

Iodine is important for your baby’s brain development. Seafood, dairy foods, bread made with iodine-fortified flour, and iodised salt all help, but it can be hard to get enough iodine from food alone. Most breastfeeding multivitamins also provide an adequate amount of iodine.

Other vitamins#

Breastfeeding increases your need for vitamins such as folate, vitamin C and vitamin A. Helpful sources include:

• Folate: leafy green vegetables such as spinach, broccoli, cabbage and brussels sprouts
• Vitamin C: citrus fruits, berries, tropical fruit, tomatoes and capsicum
• Vitamin A: dark green and yellow vegetables such as broccoli, carrots and pumpkin

Your baby will need more vitamin D than your breastmilk can supply, so your baby should be given a supplement of 400 IU of vitamin D per day for the first 12 months of life.

Getting back to your usual weight#

Some women find they carry extra weight after pregnancy. If you want to lose weight, do it gradually. Tips include:

• Grill, steam, bake or casserole lean meat, fish and poultry
• Eat at least 5 serves of vegetables and 2 serves of fruit a day
• Choose low-fat dairy products
• Use butter and margarine sparingly
• Avoid high-fat foods such as chips, rich desserts and greasy takeaways, as well as sweet biscuits, cakes and sweets
• Limit sugary foods and drinks, such as soft drinks and fruit juices
• Be active, for example by walking with the pram, building up to 30 minutes a day
• Enjoy healthy snacks to meet your energy needs

Avoid strict diets and skipping meals, as you could miss out on vital nutrients.

Foods and drinks to avoid while breastfeeding#

There is little evidence that particular foods upset babies or cause diarrhoea or colic.

Drinking small amounts of caffeine (3 or fewer 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 do choose to drink, it is best to avoid alcohol during the first month while breastfeeding is being established. After that, limit yourself to one or two standard drinks occasionally, and try not to breastfeed for 2 to 3 hours after drinking.

Vegetarian and vegan mothers#

A vegetarian diet can supply your nutrient needs through foods such as legumes, eggs, milk, cheese, yoghurt, and wholegrain breads and cereals. A vegan diet needs careful planning and specific supplements to provide everything you and your baby need. Check with a dietitian to make sure your diet contains all the nutrients you need.

Key points#

• Eat a diet rich in protein, iron, calcium, iodine and vitamins while you are breastfeeding.
• Breastfeeding uses a lot of energy and nutrients, and most women need extra snacks.
• If you want to lose weight, do it gradually rather than rapidly.
• Not drinking alcohol is the safest choice while breastfeeding.
• Avoid strict diets and skipping meals, as you could miss out on vital nutrients.

Where to get help#