Dietary requirements whilst breastfeeding

·       You don’t need the ‘perfect diet’ when you are breastfeeding.

·       In general, your diet is important for your own health and energy levels, rather than affecting your breastmilk and your baby.

·       Breastfeeding uses a lot of energy. Most women need to eat more than they did during pregnancy.

·       There are recommendations to ensure we get enough food, from all food groups.

·       Be guided by your appetite.

·       Most women find that they need to eat more to satisfy an increase in their appetite or to prevent rapid weight loss.

·       If needed, include extra snacks such as sandwiches, milk drinks, fruit, nuts, yoghurt, cereal and milk, cheese, and crackers.

Important nutrients:

The amounts of most minerals in a mother’s diet does not greatly affect the nutrient content of breastmilk, however there are a few nutrients a baby needs that may be affected if the mother's intake is too low.

Iodine:

·       NHMRC recommend that all pregnant and breastfeeding mothers take an iodine supplement of 150 micrograms per day.

Vitamin B12:

·       Vegan or vegetarian mothers may be deficient in vitamin B12.

·       It is important to talk to your doctor or an accredited practicing dietitian if you are concerned that your intake may be insufficient.

Vitamin D:

·       Breastmilk has low levels of vitamin D, but less than normal is a mother is deficient.

·       As we get most of our vitamin D from the sun, breastmilk should not be viewed as ‘deficient’ in this vitamin.

·       In Australia, it’s recommended to use vitamin D supplements of 400IU per day for ‘at risk’ breastfed babies.

·       Babies at risk of vitamin D-deficiency include those who:

o   Are dark-skinned.

o   Receive too little sunlight (eg by residing at higher latitudes or who virtually never venture outdoors during daylight hours).

o   Are born to a mother who is deficient in vitamin D.