Breastfeeding diet

The aim of the diet for Breastfeeding is to provide sufficient
nutrients for the mother to remain well nourished herself whilst
providing an adequate supply of quality breast milk for her
baby.

DIET SHOULD BE HIGH IN

1. COMPLEX CARBOHYDRATE foods such as wholemeal bread,
   crispbreads, wholegrain cereals, rice and pasta. Breastfeeding
   places a great demand on mother’s blood sugar supply and if the
   diet is not adequate in complex carbohydrate foods, sugar cravings
   and extreme hunger may occur. Eat every two to three hours to
   maintain a good blood sugar supply and control hunger. Some simple
   sugars in the form of jam, honey, marmalade and low fat, high fibre
   cakes as well as fresh fruit for between meal snacks are
   acceptable.
2. FLUIDS: drink more than 8 glasses of fluid daily, spread over
   waking hours and through the night when night-feeding. Drink at
   least one glass of water each time baby has a feed. Fluid is the
   most critical factor in ensuring an adequate volume of breast milk
   for baby. Limit fruit juices, low calorie and normal soft drinks
   and cordials, caffeine beverages and alcohol.
3. CALCIUM: to provide sufficient calcium for the breast milk
   without compromising mother’s calcium reserves. A consistent intake
   is more important than maintaining an unnaturally high intake of
   calcium-rich foods. Drink 600mls (2 – 2 1/2 cups) milk or its
   equivalent in dairy foods or fortified soy milk daily.
4. PROTEIN rich foods. Protein needs to be increased to the
   equivalent of 30-60g meat, chicken, fish or 1/2 to 1 cup beans or
   30g cheese or 1 egg daily.
5. ZINC- Zinc levels are believed to decrease in breast milk at
   around six months. Supplementation of zinc is recommended at this
   time to ensure adequate levels if dietary intake is
   inadequate.
6. IRON- Iron levels are thought to decrease in breast milk at
   around four months of age. Supplementation of iron at this time is
   recommended if dietary intake is inadequate.
7. ESSENTIAL FATTY ACIDS – EFA’s are important for the baby’s
   visual and brain development. Sources include oily fish (salmon,
   tuna, mackerel, sardines and herring), wheatgerm and nut oils.

DIET SHOULD BE LOW IN

1. FATS since these contribute excess calories and do not assist
   in weight control. Occasionally, this guideline needs to be relaxed
   as some breastfeeding mums lose a lot of weight and find it
   difficult to eat the volume of low fat food needed to maintain a
   healthy weight.
2. Any foods which by elimination and challenge appear to provoke
   symptoms in baby (such as hives or digestive upsets) when included
   in mother’s diet. Certain substances are soluble in breast-milk,
   such as salicylate (see the Hives and Hyperactivity Diet on the
   Healthpoint).

   However, it is important to guard against making mother’s diet
   unnecessarily restrictive.
    

3. Alcohol. Alcohol passes through to the breast milk. It is
   dehydrating to the mother and may reduce milk production and may
   have harmful effects on the baby if consumed in high amounts. A
   maximum of 1-2 glasses of alcohol per day is recommended,
   immediately following a feed so that the concentration is minimal
   by the time the next feed is due.

SAMPLE MEAL PLAN

Two glasses of water on rising.

BREAKFAST

1. 1 1/2 to 2 cups rolled oats porridge made on low fat milk or 1
   1/2 to 2 cups high fibre cereal or 3-4 slices wholemeal or grain
   bread or raisin toast or 2-3 crumpets with honey or jam.
2. 1 egg, boiled, poached or scrambled or 1 slice cheese or 1/2cup
   baked beans.
3. One piece fresh fruit or 1 cup fruit salad.

One to two glasses water.

MORNING TEA

1. 1-2 crumpets or 1 slice low fat carrot cake.
2. Small glass milk.

One to two glasses water.

LUNCH

1. 2-4 slices wholemeal bread or 1-2 grain bread rolls with a
   little avocado.
2. 2 slices lean cold meat.
3. Plenty of fresh salad.
4. One piece fresh fruit.

One to two glasses water.

AFTERNOON TEA

1. One wholemeal fruit bun or one peanut butter sandwich with
   celery.

One to two glasses water.

DINNER

1. 90-150g lean red meat, diet mince, lamb, pork or chicken flesh
   or vegetarian meat substitute with low fat flavourings or 180-300g
   grilled or poached fish or 2 egg omelette with ham and cheese.
2. Steamed or mashed potato or 1 cup rice or pasta.
3. Plenty of lightly cooked vegetables or salad.
4. One piece fresh fruit or 1 cup fruit salad.

One to two glasses water.

SUPPER

1. 1-2 crumpets with jam or honey.
2. Small glass milk or a milk pudding or yoghurt.

REMEMBER

1. Eat plenty of bread and cereal foods at regular intervals
   throughout the day. Choose wholemeal as much as possible and use a
   little jam or honey.
2. Drink water at every feed and in between.
3. Drink 600mls (2 1/4 cups) milk daily or its equivalent in dairy
   foods.
4. Eat protein foods at least twice daily.

ORGANISATIONS & SUPPORT GROUPS

See the Australian Breastfeeding Association topic on the
Healthpoint.