healthy eating during pregnancy and breastfeeding · 2019. 2. 25. · and breastfeeding. a balanced...

18
Prompt Doc No: BAH0004997 v1.0 Page 1 of 18 Due for review by: 04/06/2017 HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING Your Name: ___________________________________________ Your Dietitian’s Name: ___________________________________________ Dietitian Phone Contact: ___________________________________________ Best Time(s) to Phone your Dietitian: ___________________________________ Date of This Consultation: ___________________________________________ Barwon Health Location: ___________________________________________

Upload: others

Post on 30-Aug-2020

3 views

Category:

Documents


0 download

TRANSCRIPT

Page 1: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 1 of 18 Due for review by: 04/06/2017

HEALTHY EATING DURING

PREGNANCY AND BREASTFEEDING

Your Name: ___________________________________________

Your Dietitian’s Name: ___________________________________________

Dietitian Phone Contact: ___________________________________________

Best Time(s) to Phone your Dietitian: ___________________________________

Date of This Consultation: ___________________________________________

Barwon Health Location: ___________________________________________

Page 2: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 2 of 18 Due for review by: 04/06/2017

Healthy, Balanced Eating for Pregnancy and Breastfeeding

A well-balanced diet is important to health throughout our lives, particularly during

pregnancy and when you are breastfeeding. A balanced diet includes foods from all of the

five core food groups and can help you to meet the nutritional needs of both you and your

growing baby. Women younger than eighteen are still growing themselves, so have higher

nutritional needs during pregnancy and breastfeeding.

This booklet provides general information on healthy, balanced eating during pregnancy

and breastfeeding. Please consult your dietitian if you have specific dietary restrictions or

requirements.

This booklet is divided into five sections:

- Food groups for a balanced diet

- Important nutrients for pregnancy and breastfeeding

- Safe eating during pregnancy

- Managing your weight and other changes during pregnancy

- Healthy eating for breastfeeding

Your dietitian may give you all of this booklet, or just the sections that are most suitable for

you. Ask your dietitian if there are any sections that you would particularly like to have.

‘Pregnancy Myths’ are also included through the information, to answer some of the many

questions that may come up for you. Your dietitian is one of your best sources of

information and support, so ask any questions you have when you see them.

Page 3: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 3 of 18 Due for review by: 04/06/2017

Food Groups for a Balanced Diet

Grain (cereal) food

Breads, cereals, rice, pasta and noodles provide energy, protein, folate and iodine, to help

your baby develop and grow. During pregnancy you need more of the folate and iodine

found in these foods.

What is a serve and how many serves do you need each day?

Number of serves

Pregnancy

Number of serves

Breastfeeding One serve

Under 18

years old

19-50

years old

Under 18

years old

19-50

years old

8 8 ½ 9 9

1 slice (40g) bread

½ medium (40g) roll or flat bread

½ cup (75-120g) cooked rice, pasta,

noodles, barley, buckwheat, semolina,

polenta, bulghur or quinoa

½ cup (120g) cooked porridge

2/3 cup (30g) cereal flakes

¼ cup (30g) muesli

3 (35g) crispbreads

1 (60g) crumpet

1 small (35g) English muffin or scone

Tips for choosing healthy grain food:

Try to select wholegrain or wholemeal varieties

Try different grains; pearl barley in soups, brown or basmati rice,

couscous or quinoa in salads

Pregnancy Myth: When you are pregnant you need to ‘eat for two.’

Pregnancy Fact: No extra food is needed until the second and third trimester when your baby is

growing faster. The amount of energy needed is only around 1000 kJ – or a slice of bread plus a

piece of fruit and a cup of low-fat milk each day. The amount of weight that you gain will tell you

whether you are eating enough, not enough, or too much – see the ‘Managing Your Weight’

section for details

Page 4: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 4 of 18 Due for review by: 04/06/2017

Fruits and vegetables

Fruits and vegetables are great sources of vitamins, minerals and fibre and are part of a

balanced diet for everyone.

What is a serve of fruit and how many serves do you need each day?

What is a serve of vegetables? How many serves do you need each day?

Number of serves

Pregnancy

Number of serves

Breastfeeding

One serve Under

18 years

old

19-50

years

old

Under

18 years

old

19-50

years

old

2 2 2 2

1 medium apple, banana, orange or pear

2 small apricots, kiwi fruit or plums

1 cup diced or canned fruit (in natural juice)

Or occasionally:

½ cup (125ml) fruit juice (with no added sugar)

30g dried fruit (for example 4 dried apricots

halves or 1 ½ tablespoons of sultanas or 2

dried figs)

Number of serves

Pregnancy

Number of serves

Breastfeeding

One serve Under

18 years

old

19-50

years

old

Under

18 years

old

19-50

years

old

5 5 5 5

½ cup cooked green or orange vegetables (for

example broccoli, spinach, carrots, pumpkin)

½ cup cooked, dried, or canned beans, peas

or lenti ls

1 cup green leafy or raw salad vegetables

½ cup sweet corn

½ medium potato or other starchy vegetables

(sweet potato, taro or cassava)

1 medium tomato

Page 5: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 5 of 18 Due for review by: 04/06/2017

Milk, yoghurt, cheese and alternatives

Dairy foods are an excellent source of calcium, protein, riboflavin and Vitamin B12 – which

are great for bui lding strong bones and teeth.

What is a serve of dairy food and how many serves do you need each day?

Tips for choosing healthy dairy foods:

Low-fat or reduced fat varieties are best

If you prefer a non-dairy milk (such as almond or soy), select a calcium-fortified

variety that contains at least 100mg calcium per 100ml.

Certain dairy foods must be avoided during pregnancy such as soft cheeses,

unpasteurised dairy products and soft serve ice-cream. These foods have a higher

risk of containing listeria or other toxins. See the ‘Safe Eating and Drinking During

Pregnancy’ section for details.

Number of

serves Pregnancy

Number of

serves Breastfeeding

One serve Under 18

years old

19-50

years old

Under 18

years old

19-50

years old

3 ½ 2 ½ 4 2 ½

1 cup (250ml) fresh, UHT long life,

reconstituted powdered milk or

buttermilk

½ cup (120ml) evaporated milk

2 slices or matchbox sized cube (40g) of

hard cheese, such as cheddar

¾ cup (200g) yoghurt

1 cup (250ml) soy, rice or other cereal

drink with at least 100mg of added

calcium per 100ml

Pregnancy Myth: ‘I need to avoid dairy, eggs, nuts during pregnancy to reduce

the risk of my baby having a food allergy’.

Pregnancy Fact: There is no evidence to support that avoiding these foods during pregnancy will

reduce the risk of your baby having a food allergy. Eating a wide variety of foods, particularly

whilst pregnant and breastfeeding, gives your baby the best chance of being healthy in the long

term.

Page 6: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 6 of 18 Due for review by: 04/06/2017

Lean meat and poultry, fish, eggs, nuts, seeds and legumes/beans

Meats and meat alternatives (eggs, tofu, nuts and legumes) are good sources of protein,

iron, niacin and Vitamin B12. These nutrients are important for building body tissues and

blood.

What is a serve and how many serves do you need each day?

Fish

Fish is a good source of protein, omega-3 and iodine. Some types of fish can contain

harmful toxins, such as mercury, that may damage your baby’s develop ing nervous

system. Most types of fish and seafood can be included regularly if they are eaten as soon

as they are cooked. Avoid raw fish or seafood completely.

It is okay to eat 2-3 serves of most fish per week, except if you have the following:

Shark (flake) OR

Swordfish/Broadbill

OR Marlin

Eat once per

fortnight AND

Eat no other fish

that fortnight

OR

Orange Roughy

(Deep Sea Perch)

OR Catfish

Eat once per week AND Eat no other fish

that week

Number of

serves Pregnancy

Number of

serves Breastfeeding

One serve Under 18

years old

19-50

years old

Under 18

years old

19-50

years old

3 ½ 3 ½ 2 ½ 2 ½

65g cooked lean meats such as beef, lamb, veal,

pork, goat or kangaroo (about 90-100g raw)

80g cooked lean poultry such as chicken or

turkey (100g raw)

100g cooked fish fillet (about 115g raw) or one

small can of fish

2 large (60g) eggs

1 cup (150g) cooked or canned legumes/beans

such as lenti ls, chick peas or split peas

(preferably with no added salt)

170g soft tofu

30g nuts, seeds, peanut or almond butter or tahini

or other nut or seed paste (no added salt)

Page 7: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 7 of 18 Due for review by: 04/06/2017

Important nutrients for Pregnancy and Breastfeeding

There are some nutrients that are needed in higher amounts when you’re pregnant or

breastfeeding. The Royal Australian and New Zealand College of Obstetricians and

Gynaecologists has recommended specific amounts for these nutrients during pregnancy

and breastfeeding. A balanced diet, in combination with some supplements, will ensure

that you have enough to keep you and your baby healthy.

Iron

Iron is a mineral needed to form red blood cells. Iron requirements are higher during

pregnancy because you are making extra blood. Your baby also relies on the stores of iron

given to it during pregnancy for the first six months of its life.

The body absorbs iron in food from animals most easily but other foods can be good

sources of iron. There are some tips to help your body absorb iron in other foods below.

Your doctor will check your iron levels at the start of your pregnancy and at around 28

weeks. Iron supplementation is not recommended in all pregnancies, but it is generally

recommended for vegetarians and women with multiple pregnancies.

Foods that contain the best sources of iron include:

lean red meats, pork, poultry, eggs and some seafood

Foods that are good sources of iron include:

leafy green vegetables wholegrain breads and cereals

iron-fortified breakfast cereals legumes

dried fruit and nuts Milo® and Ovaltine®

Tips to increase your iron absorption:

Include foods with Vitamin C - such as fruit and vegetables

- with your meals

Avoid drinking black tea with meals, as it reduces iron

absorption

Avoid taking your iron supplement with dairy foods

Avoid using antacids (indigestion medicines)

Page 8: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 8 of 18 Due for review by: 04/06/2017

Folate (Folic Acid)

Folate is a B-group vitamin that can reduce the chance of your

baby developing neural tube defects, such spina bifida. The

folate requirement during pregnancy is 600 micrograms per

day.

It is recommended that women take a 400 microgram folate

supplement when planning a pregnancy and in the first three

months of pregnancy.

Patients with epilepsy should consult their Doctor before taking folate supplements.

Foods that contain the best sources of folate include:

liver and kidney soya beans, chickpeas

leafy green vegetables, Vegemite TM and Marmite TM

Foods that are good sources of folate include:

bananas, strawberries and oranges

avocadoes, beetroot and tomatoes

wholegrain breads and cereals or fortified varieties

salmon nuts

Iodine

Iodine is important to your baby’s brain and nervous system development. The iodine

requirement for pregnant and breastfeeding mothers is 220 micrograms per day. It is

recommended that women take an iodine supplement containing 150 micrograms of

iodine each day. All commercially made breads in Australia are fortified with iodine.

If you have a pre-existing thyroid condition, see your Doctor before commencing an iodine

supplement.

Foods that contain the best sources of iodine include:

eggs, meat and dairy products

seafood

iodine-fortified breads

Page 9: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 9 of 18 Due for review by: 04/06/2017

Calcium

Calcium is a mineral used by the body to build strong bones and teeth. Calcium is used

mainly during the last two months of pregnancy when your baby’s bones and teeth are

developing. There is no increased requirement for calcium during pregnancy because

your body becomes more efficient in using calcium.

Make sure that you are getting 1000mg of calcium per day through 2-3 serves of calcium-

rich foods, otherwise your baby will take what it needs from your own teeth and bones!

Foods high in calcium are:

Milk, cheese, yoghurt and custard – from cows, sheep or goat

Fortified soy, almond, rice or oat milk

Canned fish with bones – salmon, sardines

Sesame seeds, tahini or almonds

Vitamin B12

Vitamin B12 helps your body make both red blood cells and nerve cells. Vitamin B12 is

stored in the body, but low Vitamin B12 stores in mothers can affect their baby’s

development. Vitamin B12 is only found in animal foods or products that have added

Vitamin B12.

Women who are vegans or strict vegetarians are at greater risk of having low Vitamin B12

stores, so should take Vitamin B12 supplement during pregnancy and breastfeeding.

To eat enough Vitamin B12 , vegetarians and vegans should

consume at least one, or a mixture of the options below:

3 cups of Vitamin B12-fortified soy milk (e.g. So

Natural® Extra Milky™, Sanitarium® So Good

Essential™)

2 ½ cups low fat milk

2 ½ tubs yogurt – soy or dairy, not coconut

100g swiss cheese

2-3 eggs

Page 10: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 10 of 18 Due for review by: 04/06/2017

Omega-3 Fatty Acids

Omega-3 fatty acids are important for brain development. There isn’t enough evidence to

support specific supplementation during pregnancy. A balanced diet will provide enough

omega-3 fatty acids to meet you and your baby’s needs.

Foods that contain the best sources of Omega-3 Fatty Acids include:

Oily fish such as salmon, sardines

Other sources include:

Lean red meat DHA or Omega-3 enriched eggs

Walnuts, flaxseed, canola Other fish

Thinking of taking a supplement?

There are many pregnancy supplements available and it can be difficult to choose

between them. The table below shows the recommended daily intakes of vitamins and

minerals for women during pregnancy. Use this table to help you choose the best

supplement for you.

Nutrient Pregnancy RDI Nutrient Pregnancy RDI

Omega 3 115 mg Vitamin D3 5 µg

B1 Thiamine 1.4 mg Calcium 1000 mg

B6 Pyridoxine 1.9 mg Iron 27 mg

Folic acid 600 µg Zinc 11 mg

Vitamin C 60 mg Iodine 220 µg

Page 11: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 11 of 18 Due for review by: 04/06/2017

Safe Eating and Drinking During Pregnancy

Certain foods can be risky during pregnancy as they may be contaminated with listeria,

salmonella or other toxins that can harm your baby.

Unsafe foods

pre-cooked or ready-prepared cold foods that will not be reheated

For example - pre-prepared bought salads, alfalfa sprouts, paté,

cooked prawns, quiches, deli meats (e.g. ham, salami), pre-sliced

cold meats

soft serve ice-cream

any raw meat, chicken, eggs or fish

foods or fluids past their use-by date

unpasteurised foods

soft cheeses - Fetta, blue-vein, ricotta, brie and camembert

Cottage or cream cheese can be eaten but used within 1-2 days

All cheeses can be used in cooking and eaten safely while hot

tofu eaten cold

Purchase tofu in sealed packages and if eaten cold, within 24 hours. After 24 hours

the tofu can be safely eaten if it’s been cooked and eaten hot

Unsafe food practices

Food poisoning can be dangerous for your baby. To avoid food poisoning:

always wash your hands before and after preparing food, especially raw or

uncooked meat

thoroughly wash fruit, vegetables and salad before eating

keep uncooked food separate from cooked food

always cook food thoroughly

clean all kitchen equipment well after cutting meat

Contact with some non-food items can also cause infection. Avoid any contact with

cat litter and always wash your hands after handling soil.

Page 12: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 12 of 18 Due for review by: 04/06/2017

Fluids

Everybody should aim for 6-8 glasses per day, with as much of this as possible being

water. Consuming plenty of fluid will help prevent constipation, which is common during

pregnancy.

Can I drink coffee while I’m pregnant?

Caffeine is absorbed into the blood stream and carried to all parts of

your body, including to your developing baby. Generally, up to 2

cups of coffee or 4 cups of tea are okay, but more than this may

affect your baby. Decaffeinated drinks are a better choice.

Avoid other foods and drinks that have high levels of caffeine such

as: cola drinks, “energy” food or drinks , guarana, dark chocolate

drinks and bars, some prescription migraine medication.

Are herbal products safe, including herbal tea?

The ingredients in these products can vary widely and there are

some common herbs that can stimulate uterine contractions.

Avoid using any herbal products until after your pregnancy unless

you have checked with your Doctor or Pharmacist.

Are artificial sweeteners safe to use?

Small amounts of artificial sweetener can be used safely in pregnancy.

These include:

Equal® (also known as aspartame, sweetener 951 or NutraSweet®)

Splenda® (also known as sucralose or sweetener 955)

Saccharin or sweetener 954 is not recommended during pregnancy.

Alcohol and pregnancy

Any alcohol that is present in the bloodstream of a pregnant woman will

pass into the bloodstream of her baby. Heavy drinking episodes and

occasional intoxication can increase the risk of miscarriage, low birth

weight, and brain defects. There is no identified level of alcohol intake

that is safe for a developing baby.

Drinking alcohol in any amount is not recommended during pregnancy.

Page 13: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 13 of 18 Due for review by: 04/06/2017

Managing Your Weight and Other Changes during Pregnancy

Weight and pregnancy

Healthy weight gain during pregnancy is due to extra body tissues, placenta, fluid, blood,

and your baby. The amount of weight that you would expect to gain is based on your

Body Mass Index (BMI) when you first conceive. In general, it’s healthy to gain more if you

have a lower BMI to begin with, and less if your BMI is higher to begin with.

To calculate your BMI divide your weight in kilograms by your height in metres squared

e.g. You weigh 65 kg and your height is 170 cm (1.7 metres). So weight (65kg) divided by

height squared (1.7 x 1.7) = a BMI of 22.5kg/m2

This table shows the recommended rates of healthy weight gain during pregnancy:

BMI Expected Weight

Gain

Less than 18.5 kg/m2 12.5-18 kg

18.5-24.9 kg/m2 11.5-16 kg

25-29.9 kg/m2 7-11.5 kg

More than 30 kg/m2 5-9 kg

Most women will gain 1-2kg in the first trimester, and then varying amounts over the

following months. Gaining more weight than is recommended can increase your risk of

high blood pressure or diabetes during pregnancy. Carrying extra weight may also result in

a larger baby, caesarean birth and difficulty returning to your pre-pregnancy weight.

Dieting and Pregnancy

Pregnancy is not a safe time to try to lose weight, even if you were a bit heavier to begin

with. When you are pregnant it is more important to concentrate on eating a healthy diet

so that you and your baby are getting the nutrients you both need. Weight loss is best

kept for before or after your pregnancy.

Pregnancy Myth: ‘If you eat less during pregnancy, your baby will take extra fat

off you’.

Pregnancy Fact: Dieting is not recommended during pregnancy. Dieting could prevent your baby

from getting the nutrients it needs to grow and develop, such as carbohydrates and protein. If

you are concerned about your weight, focus on limiting your weight gain during pregnancy by

making every mouthful nutritious and enjoying some gentle physical activity.

Page 14: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 14 of 18 Due for review by: 04/06/2017

Food cravings:

Sometimes pregnancy causes food cravings. It’s okay to satisfy your cravings, provided

you are still managing to eat a good variety of healthy foods so you do not miss out on

important nutrients.

Morning sickness:

Nausea and vomiting are common problems in pregnancy. They may occur at any time of

the day and are usually strongest between the 6th and 14th week of pregnancy. If your

nausea and vomiting become severe or you are losing weight, see your GP as soon as

possible.

The following things may help manage your symptoms:

Eat an icy pole or jelly

Sip cordial with ice

cubes, flat lemonade, or dry

ginger ale

Drink fluids between

meals rather than with them

Eat dry biscuits or toast

Avoid fatty or spicy foods

Eat small, frequent, low-fat meals

Have a small snack before getting out

of bed in the morning

Pregnancy Myth: ‘Food cravings mean you have a nutritional deficiency’.

Pregnancy Fact: We don’t know the cause of food cravings. However, research shows that they

do not occur in order to correct deficiencies in particular vitamins

Page 15: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 15 of 18 Due for review by: 04/06/2017

Constipation:

Hormonal changes, the weight of the baby on your bowel, and taking

iron supplements all add to constipation during pregnancy. You can

reduce constipation and the development of haemorrhoids by:

Drinking plenty of fluid (6-8 glasses per day)

Gentle exercise, such as walking or swimming

Eating foods high in fibre, such as wholegrain or high-fibre

cereals, breads and pastas, brown rice, fresh fruit and

vegetables (eat the skin where possible) and legumes.

Indigestion and Heartburn:

Indigestion and heartburn refers to a burning feeling in your chest or the back of your

throat and is caused when acid moves up from the stomach. Hormonal changes and the

decreased space in your abdomen as your baby grows make indigestion more common

during pregnancy.

To help ease indigestion and heartburn try the following:

Eat small, frequent, low-fat meals

Avoid spicy and ‘windy’ foods (e.g. cabbage, onions and beans)

Avoid drinking large amounts of fluid with meals

Elevate the head of your bed or use extra pillows

Don’t lie down, wear tight clothes or bend for at least 30 minutes after meals

Page 16: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 16 of 18 Due for review by: 04/06/2017

Healthy eating during breastfeeding

If you are able to breastfeed it is a fantastic way to nourish and protect your baby.

Breastfeeding protects you and your baby by:

Protecting your baby against infections (including ear, stomach and chest), diabetes,

obesity, heart disease, some cancers, allergies and asthma

Protecting you against breast and ovarian cancers, osteoporosis and other illnesses,

and helps with post-pregnancy weight loss

It’s recommended that babies be completely breastfed for the first

four to six months of life and continue to be breastfed when foods

are introduced. The longer you are able to breastfeed, the better

the health benefits for you and your baby.

It’s important to eat well during breastfeeding as your body needs

extra protein, vitamins, minerals and energy to produce milk. Refer

to the Food Groups section of this booklet to find out how to get the

right eating balance while breastfeeding.

Are there any foods I can’t eat while breastfeeding?

There are no foods that you have to avoid while breastfeeding, but you may find certain

foods upset your baby. If you suspect that a food is upsetting your baby, try avoiding it

temporarily. If your baby improves, that food may have caused the problem. However, try

to reintroduce that same food a few weeks later to be sure.

If you are avoiding certain foods it’s best to talk to your Doctor, Pharmacist, Dietitian or

Maternal and Child Health Nurse about whether you need extra supplementation to ensure

that you are meeting your nutrient needs.

Can I have caffeine?

Some caffeine will be transferred from your body into your breast

milk. It is recommended that you limit your intake of caffeinated

beverages, such as coffee, tea or cola drinks, to 2-3 cups per day in

total.

Can I drink alcohol?

Alcohol can be passed into breast milk. Not drinking alcohol at all while breastfeeding is

the safest option. If you choose to drink, limit yourself to 1-2 standard alcoholic drinks per

day, and have at least two alcohol-free days per week. Any more than this may reduce

your supply of breast milk and may cause irritability, poor feeding and sleep disturbance in

your baby.

Page 17: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 17 of 18 Due for review by: 04/06/2017

Contacts

If you have any difficulties with pregnancy or breastfeeding, please contact the

switchboard on (03) 4215 0000 and ask to be transferred to the Geelong Hospital

Pregnancy Care Clinic.

Geelong Hospital Pregnancy Care Clinic

Level 3, Geelong Hospital

Bellerine St

Geelong VIC 3220

If you have any further concerns regarding foods, diet or your weight you can see an

Accredited Practicing Dietitian at your closest Barwon Health Community Health Centre.

For more information please call the numbers listed below, between 8 am and 5 pm

Monday to Friday:

Anglesea: McMillan Street, Anglesea. 4215 6700

Belmont: 1-17 Reynolds Rd, Belmont. 4215 6800

Corio: 2 Gellibrand Street, Corio. 4215 7100

Newcomb: 104-108 Bellarine Highway, Newcomb. 4215 7520

Torquay: 100 Surfcoast Highway, Torquay. 4215 7800

Page 18: HEALTHY EATING DURING PREGNANCY AND BREASTFEEDING · 2019. 2. 25. · and breastfeeding. A balanced diet, in combination with some supplements, will ensure that you have enough to

Prompt Doc No: BAH0004997 v1.0 Page 18 of 18 Due for review by: 04/06/2017

General references

Department of Health Public Health Division. (1999). Child and Antenatal Nutrition Manual,

Government of Western Australia, Perth.

Eastman, C. (2005). Iodine supplementation: The benefits for pregnant and lactating

women in Australia and New Zealand. Royal Australian and New Zealand College of

Obstetricians and Gynaecologists Membership O&G Magazine, 7(1), pp. 65-6.

Food Standards Australia and New Zealand (FSANZ). (2013). FSANZ homepage.

Retrieved June 4, 2014 from www.foodstandards.gov.au

Food Standards New Zealand and Australia (FSANZ). (2011). Mercury in fish. Retrieved

June 4, 2014 from

http://www.foodstandards.gov.au/consumer/chemicals/mercury/pages/default.asp x

National Medical Health and Research Council (NHMRC). (2009). Australian Guidelines:

To reduce the risks from drinking alcohol. Retrieved June 4, 2014

http://www.nhmrc.gov.au/_files_nhmrc/file/publications/synopses/ds10-alcohol.pdf

National Medical Health and Research Council (NHMRC) 2013, Healthy eating during your

pregnancy. Canberra: NHMRC

Polley, B.A., Wing, R.R., & Sims, C.J. ( 20020. Randomized controlled trial to prevent

excessive weight gain in pregnant women. International Journal of Obesity and

Related Metabolic Disorders, 26(11), pp. 1494–1502.

Queensland Government. (2010) Weight management in pregnancy. Retrieved 4 June,

2014 from

http://www.health.qld.gov.au/nutrition/resources/antenatal_wght.pdfRasmussen,

K.M., Yaktine, A.L. (eds).( 2009). Weight gain during pregnancy: Re-examining the

guidelines. Bethesda: National Academies Press. Retrieved 4 June 2014 from

http://www.nap.edu/catalog/12584.html

State Government of Victoria, Better Health Channel. (2014). Pregnancy & diet. Retrieved

June 4, 2014 from

www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Pregnancy_and diet .

The Royal Australian and New Zealand College of Obstetrics and Gynaecologists. (2013).

C-Obs 25: Vitamin and mineral supplementation in pregnancy. Retrieved June 4,

2014 from

file:///C:/Documents%20and%20Settings/sherylh/My%20Documents/Downloads/C-

Obs_25_Vitamin_and_Mineral_Supplementation_in_Pregnancy_Review_Mar_13.pdf

U.S. Department of Health and Human Services (n.d.)> Womens health homepage.

Retrieved June 4, 2014 from http://www.womenshealth.gov/

Wahlqvist, M.L.(1997). Food and nutrition: Australasia, Asia and the Pacific, 4th ed. Crows

Nest, NSW: Allen & Unwin

Women’s and Children’s Hospital. (2000). Good food for pregnancy and breastfeeding: A

guide to women starting a family. Adelaide: Women’s and Children’s Hospital.

This document was developed by the Department of Nutrition and Dietetics , Barwon Health.