When you are breastfeeding, your body will benefit from extra energy (calories or kilojoules) to produce breast milk and feed your baby. By nourishing yourself well, you support your body to produce good quality breast milk in the right quantities for your baby to thrive. Remember, the more you breastfeed your baby, the more breastmilk your body will make.
Below are some healthy options for different mealtimes and snacks. On some days you may feel ravenous and you'll need to eat more food than other days! That’s OK, everyone is different and everyone has different appetites. Remember to drink plenty of water as you can become easily dehydrated during breastfeeding. Aim for at least 8 glasses of liquids over the day to stay well hydrated. Water is ideal, but very diluted juice or low-fat milk are also good choices.
Breakfast
It easy to skip breakfast, but it means you miss out on that energy boost to start the day. Here are some wholesome suggestions:
- Wholegrain cereal with low fat milk or yoghurt e.g. wheat biscuits, porridge or natural muesli. Look for higher fibre cereals which keep you fuller for longer, also look for added folic acid and iron.
- Toast topped with fruit spread, mashed banana or peanut butter, or scrambled/poached/soft boiled eggs. Wholemeal or wholegrain bread is good because it’s higher in fibre and B vitamins
- Fresh fruit salad & yoghurt, and a large handful of chopped nuts.
Plus drink a glass of water, low fat milk, diluted juice or a cup of tea or coffee if you like (see information about safe caffeine intake)
Mid morning
Choose a snack from the following suggestions:
- A pottle of low fat fruit yoghurt & a piece of fruit
- A few crackers and cheese slices (Edam or cottage cheese is lower in fat) & a piece of fruit
- 1- 2 handfuls of unroasted nuts and raisins/dried apricots
Plus drink a glass of water, or low fat milk, or diluted juice to keep you hydrated. Have a cup of tea or coffee if you like.
Lunch
Make sure you have enough fuel to keep you going throughout the day - even if you’re busy, lunch is something you should always make time for. Try:
- A wholegrain bread sandwich – include a protein filling like cooked lean meat, edam cheese, or a hard boiled egg, and salad greens & tomato.
- A cheese & tomato or baked bean toasted sandwich
- A bowl of thick vegetable soup with toast & olive oil spread
- Add in a piece of fresh fruit
- And a pottle of fruit yoghurt or a few crackers with cheese if you're still peckish
Plus drink a glass of water, or low fat milk, or diluted juice to keep you hydrated.
Mid afternoon
Choose a snack from the following suggestions:
- A slice of wholegrain toast with cottage cheese and fruit spread, or peanut butter and sliced banana.
- 1-2 handfuls of unroasted nuts and dried fruit
- A fruit smoothie made with reduced fat milk & yoghurt & fruit
Plus drink a glass of water, or low fat milk, or diluted juice to keep you hydrated. Have a cup of tea or coffee if you like (see information about safe caffeine intake).
Dinner
An ideal dinner provides a wide range of nutrients – your body is constantly using up energy, even over night so regular meals are important.
- Include a serving (about the size of your palm) of cooked lean meat, chicken or fish, or cooked eggs, tofu, legumes (lentils, dried beans and peas).
- Add some starchy carbohydrate food like potato, kumara, rice or pasta
- Add plenty of cooked vegetables, or salad
Plus drink a glass of water, or low fat milk, or diluted juice to keep you hydrated.
Supper
- 2 plain biscuits or a slice of fruit loaf
- Fruit salad topped with natural yoghurt
- Low- fat custard and stewed apple
- A cup of warm low fat milk, hot chocolate or a weak milky cup of tea
