Breastfeeding diet

"Breastfeeding is like a full-time job and women need to look at it like that, otherwise they become exhausted," says dietician and Sydney University senior lecturer Dr Jenny O'Dea. "Women who are breastfeeding must take the time to stop, eat and drink."

Dr O'Dea, a vocal supporter of the Australian Breastfeeding Association, says women who are breastfeeding need to eat an additional 2000kj a day on top of the recommended 8000 to 10,000kj a day for a standard diet.

"Women who are breastfeeding produce about 800ml of nutrient-rich milk a day. The demands of producing that milk and having it drained off is about 2000kj, so they need to look after themselves or the baby will drain off their nutrition," says Dr O'Dea.

Getting the right balance

"Good nutrition boosts the woman's energy levels and her immunity, and helps her do the important job of breastfeeding," says Dr O'Dea.

The key to good nutrition is to eat foods from the five important food groups every day.

Those food groups are:

• Fruit
• Vegetables
• Dairy — milk, cheese, yoghurt, custard (not butter or margarine)
• Protein — meat, chicken, fish, nuts, eggs
• Grains and cereals — bread, rice, pasta, oats

The Victorian Government's consumer health website, Better Health Channel, lists the serves that women need every day.

Dr O'Dea suggests women take the time for meals and snacks, and ensure they are having an extra sandwich (meat or cheese is a good filling), an extra piece of fruit and a glass of milk on top of their usual balanced diet.

Stock up on the nutrients you lose

One of the most important things a woman needs to replace when she is breastfeeding is fluid. Because the baby drains off about 800ml a day, the mother must replenish that and keep her regular fluid levels high by drinking almost three litres a day. When the baby begins to suck the mother gets a thirst reflex so feeding time is the ideal opportunity to sit down with a glass of water or juice.

Women usually need about 46 grams of protein a day, but this amount increases to about 67g for women who are breastfeeding because a lot of protein goes into the breast milk.

Examples of foods high in protein are:

• 100g of roasted chicken breast contains 26g of protein;
• 100g of ham contains 21g;
• 100g of whole almonds contains 23g
• 100g of cheddar cheese contains 24g
• 100g of boiled egg contains 12g
• 100g of jacket potato contains 3g Because vitamin C is water soluble it gets drained off in the breast milk, so women need an extra 20mg of Vitamin C a day. Dr O'Dea suggests women eat an extra piece of fruit a day to replenish their reserves. Vitamin D is also very important for bone strength and while most women get enough through sunlight, veiled women need to be mindful of how much they are getting. Dr O'Dea recommends all women get 15 minutes of direct sunlight on their skin every day.

  Meanwhile, zinc and iodine are two minerals that are drained off the mother's supply for the breast milk, so ensure you are getting enough through food. Foods high in zinc are protein foods and milk. Look for iodised salt to season meals, but don't take supplements as it is easy to get too much iodine.

  The foods and beverages to enjoy in moderation

  "Women who are breastfeeding really can eat anything. Eat and enjoy," recommends Dr O'Dea. However, she points out there are some things that should only be taken in moderation.

  Caffeine becomes so dilute in a woman's bloodstream that the amount which makes it into the breast milk is negligible. However, because caffeine is a diuretic (causing the mother to lose fluid through the extra production of urine), and can lead to sleeplessness, no more than four cups of tea, coffee or Coca Cola should be consumed a day. Avoid energy drinks such as V and Red Bull, because they will have you and your baby buzzing.

  Dr O'Dea says one glass of wine can be relaxing for the mother and is unlikely to harm the baby. Excessive alcohol (three to four drinks), however, will suppress milk production and will pass into the breast milk in higher quantities. "Have a glass of wine with dinner and enjoy it, but certainly no more than one to two a day for any woman, especially the woman who is breastfeeding," she says.

  The weighty issues

  "You can lose a lot of weight breastfeeding," says Dr O'Dea. "You lose about 4kg of fat from breastfeeding over 12 months." Every time the baby sucks on the breast, a hormone called oxytocin is released, causing the uterus to contract and pull back into shape.

  Because of this natural process, Dr O'Dea recommends breastfeeding mothers avoid fad diets or excessive calorie reduction to slim down because it can lead to low energy levels or too much weight loss. "If you feel like you're losing too much weight and feeling tired and rundown, get those five food groups into your diet because it really makes a difference to how you cope," she says.

  Easy, nutritious meals and snacks that help you refuel without a fuss

  "Start the day with plenty of carbohydrate and fruit to kick-start the metabolism and provide a regular source of energy," says Dr O'Dea. She also recommends taking the time to eat regular meals and snacks throughout the day.

  Breakfast:
  

  • Bowl of rolled oats or muesli
  • Wholegrain toast with banana or cream cheese
  • A piece of fruit or a glass of fresh juice

  Snacks:
  

  • A tall glass of milk, or a chocolate milkshake
  • Fruit, or chopped vegetables to dip into hommos
  • Piece of toast with vegemite

  Lunch:
  

  • Boiled egg with toast, and orange juice
  • Baked beans with salad and bread
  • Cheese and salad sandwich

  Dinner:
  

  • A quick stir-fry of vegetables, chicken and rice
  • Pasta with tomatoes and vegetables
  • Fish and vegetables

  Resources:
  Australian Breastfeeding Association and Better Health Channel.