Is calcium important?
Calcium is a mineral that helps form and maintain healthy teeth and bones for both you and your baby. Your body is more efficient at absorbing calcium if breastfeeding therefore the recommendation is the same as for non-breastfeeding women at 1000mg per day.
2-3 serves per day of calcium rich food are recommended per day. One serve is equal to a glass of milk (250mL), a tub of yogurt (200g), 2 slices of cheese (40g), a glass of soy, rice or other cereal drink with at least 100mg of added calcium per 100ml.
Can I drink alcohol when breastfeeding?
The Australian Dietary Guidelines recommend not drinking alcohol when breastfeeding because no safe level has been as found. Alcohol is transferred into your breast milk within 30-60 minutes and will be at the same concentration as in your blood.
What about extra or sometimes foods?
It’s ok to have extra or sometimes foods, up to 2.5 serves per day. The best way to do this is to eat mindfully and savour. One serve of extra foods is equal to:
- 1 chocolate coated, cream filled biscuit
- 2 plain or 1 cream filled biscuit
- 1/2 small muffin, lamington or cup cake
- 3 small squares of chocolate
- 3 liquorice allsorts or 8 jubes
- 7 corn chips or potato crisps
How much weight should I aim to lose?
Losing weight steadily at about 0.5 kilograms per week is recommended until you get back to your pre-pregnancy weight. If you were carrying more weight than recommended before pregnancy it is a good opportunity to aim for your healthy weight range.
Many women do not lose weight just by breastfeeding. Most need to make changes to their eating and activity too.
Measuring your waist is a good way to monitor weight and body fat. You should be aiming for a waist measurement of less than 80cm.
Is the Paleo diet good to follow after pregnancy?
The Paleo diet is one of the most talked about diets in the media today. It is being promoted by celebrity chefs who have books and TV shows to sell. The Paleo diet recommends large amounts of meat and animal fat and only small amounts of carbohydrates and fruit along with “special” foods such as coconut oil. The idea of a single Paleo diet is false because people living in different areas of the world would have eaten different things. First nations people in Alaska would not have been eating coconut oil and kale!! There is no proof that the Paleo diet is healthy to follow and by cutting out food groups, such as grains, it may even be harmful.