
by Meredith Beil BPharm MNutr & Alice Downing APD, MDiet & BHumNutr
Optimal
Nutrition during Breastfeeding
Optimising the nutritional intake of a
breastfeeding mother contributes to the health outcomes for both infant and
mother, in the short and long-term.
Breastfeeding mums should eat a balanced and varied diet emphasising
wholegrain cereal products, vegetables, fruits, low-fat dairy products and lean
protein. Many of the nutrients present
in breast milk reflect the maternal diet and most substances that the mother
ingests are secreted into her breast milk.
Recommended Daily Dietary
Intake for Breastfeeding
Age Group
|
Dietary Fibre
(g/Day)
|
Calcium
(Mg/Day)
|
Iron
(Mg/Day)
|
Sodium
(Mg/Day)
|
Folate
(Mcg/Day)
|
Vitamin C
(Mg/Day)
|
14-18yrs
|
27
|
1300
|
10
|
460-920
|
500
|
80
|
19-30yrs
|
30
|
1000
|
9
|
460-920
|
500
|
85
|
31-50yrs
|
30
|
1000
|
9
|
460-920
|
500
|
85
|
(Adapted from The Australian Guide to
Healthy Eating1)
To achieve the recommended dietary
intake for breastfeeding, aim to include the following number of serves each
day during the first 6 months of breastfeeding. Requirements will decrease after
6 months, as baby increases his/her intake of solids. A mother’s energy needs are increased during
lactation; extra kilojoules should be sourced primarily from nutritious foods. Water should be consumed each time baby
breastfeeds, as well as between feeds, to achieve an approximate total intake
of 2-3L of water daily.
Recommended Daily Dietary Intake for
Breastfeeding
Food
|
Serves
|
Examples
|
Bread, Cereal,
Rice, Pasta
|
9
|
1 slice of
bread or ½ cup muesli
½ cup cooked
rice or pasta
½ cup lentils
|
Vegetables or
salad
|
5.5 – 7.5
|
½ medium
potato OR ½ cup lentils
1 cup of salad
OR ½ medium tomato
|
Fruit
|
2
|
1 medium apple
or banana
2 small kiwi
or apricot
2 Tbsp.
sultanas or dried apricots
|
Meat and Alternatives
|
2.5
|
65g beef or
lamb or pork
80g chicken or
turkey
100g fish
(canned or fresh)
2 large eggs
or 170g tofu or 30g nuts
|
Dairy and
Alternatives
|
2.5 - 4
|
250mL milk or
¾ yoghurt or 40g cheese
|
Losing
Weight While Breastfeeding
Breastfeeding can assist in helping a
mother lose the stores of body fat gained during pregnancy. A return to pre-pregnancy weight 6 months
after baby is born is linked to a lower risk of overweight and obesity in the
long term.
Initial weight loss may be significant,
but it can be difficult to lose all of the extra kilos gained during pregnancy. Energy restriction is not recommended, as
this can affect breast milk supplies (breast milk production requires on
average 3000KJ per day). Research shows
that the best way to lose weight is a combination of exercise and a healthy
diet. Discuss safe and healthy weight loss with an accredited practising
dietitian (APD).
Supplements
It is ideal to obtain all of your nutritional requirements from dietary sources. There is so much more nutrition in an orange
than a Vitamin C tablet. For those who do
not meet the recommended intakes of certain nutrients, discuss supplementation
with a health professional that can recommend an appropriate product. Supplementation will not result in any
additional benefits and may do harm.
Fish
Intake
Fish (salmon, fresh tuna, mackerel, and
sardines) are an excellent source of long chain omega 3 fatty acids. Fatty
acids support the development of baby’s brain and nervous system. 2-3 serves of fish per week with at least one
of those serves being high in omega 3 is ideal. If this is not achieved, daily fish oil
supplementation is recommended.
Vitamin
D
Vitamin D deficiency in breastfeeding
women (and consequently their infants) is an issue in Australia. This is an issue for women who are
dark-skinned or veiled, as well as for those who do not regularly exposure
their skin to direct sunlight. Most people require 2 - 3 hours of direct
sunlight, on their arms and face each week, to achieve vitamin D requirements.
Blood tests can be used to determine whether supplementation is required.
Vegans
A vegan diet (excluding all animal
products) may be insufficient during pregnancy and breastfeeding. Individual dietary advice from an accredited practising
dietitian (APD) should be sought to ensure adequacy. Vitamin
B12, iron, zinc and calcium
may require supplementation, and should be monitored through blood tests. Higher
protein requirements during breastfeeding
also need to be taken into account.
Infant
Allergy
Avoidance of allergic dietary compounds
(nuts, eggs, wheat and dairy) by the mother has not been shown to prevent infant
and childhood allergies. Limiting these foods may be detrimental to the health
of mother and infant. Research states
that continuation of exclusive
breastfeeding for the first 4-6
months of baby’s life and continued
breastfeeding throughout the introduction of solids can reduce allergies
in infants.
1. The Australian Guide to Healthy Eating,
Healthy Eating During Your Pregnancy. https://www.eatforhealth.gov.au