Your baby depends on you for all of his nutritional needs when you are breastfeeding, so you should be eating well to ensure he is healthy too.  To keep yourself and your baby energetic and healthy, be sure to eat a healthy, balanced diet.  Don't diet but make good choices and if you find your baby is so demanding you are not able to plan healthy meals, stock up on healthy items that are easy to grab on the run - fruit and individual servings of yoghurt are great options.

Protein

You should be eating a little more protein than usual - about three 65g portions per day.  Two slices of wholegrain bread with peanut butter and a glass of low-fat milk will give you this.

Iron

An iron deficiency can cause fatique, but you can prevent it by getting extra iron from foods like chicken liver, red meat, leafy green vegetables and raisins.  Improve the absorptionn of iron by combining it with sources of vitamin C.

Calcium

You need four or five portions of dairy a day.  One portion is equivalent to 250 ml of milk or yoghurt or 30g cheese.

Fruit & Veg

Five portions of fresh fruit and vegetables are essential.  Try to include at least one portion of yellow vegetables, two portions of leafy green vegetables and one citrus fruit.

Grains

At least six portions of wholewheat bread or wholegrain foods every day.

Drinks

Drink at least two litres of water a day.  Keep a glass of water or fruit juice handy when you are breastfeeding, because you will get thirsty.  Avoid alcohol and limit caffeine drinks as they can keep your baby awake at night.

Supplements or not?

Absolutely!  Look at the Pregnacare range from Vitabiotics on www.vitabiotics.co.za.  Go to www.pikanini.co,za and quote the voucher no on our homepage when you order vitabiotics products on line and receive a 20 % discount.

Suggested Meal Plan

Breakfast

3/4 cup jof oats with half a cup of milk and sugar as preferred

1 slice wholewheat toast with margarine

Half a cup of milk, yoghurt or cottage cheese

Snack

1 slice wholewheat bread with margarine

2 tablespoons of peanut butter or 1 boiled egg

Half a cup of yoghurt or cottaage cheese

Lunch

1 wholewheatt bread roll with margarine, tuna, sliced tomato, lettuce and mayonnaise

2 guavas or 1 orange

Snack

3 Provita's or one slice of wholewheat bread with margarine

30g of cheese

Dinner

1 portion (120g)  grilled chicken or a cup of lentils or dried beans

A third of a cup of cooked rice, stamp mielies, pasta, 1 medium baked potato or 1 cup of pumpkin

Half a cup of green beans, broccoli, brussel sprouts, cauliflower or tomato

A half a cup of carrots, beetroot or other vegetables

Snack

1 cup of milk

It is through her eyes your baby will make sense of the world around her, making her early vision development critical.  Newborns see a blur of light and dark patterns.  From about 3 months, baabies begin to focus and coordinate eye movement.  Around 4 months your baby will start to follow moving objects with her eyes.  Her hand-eye coordination and depthe perception also begin to develop.

Babies eyes are sometimes quite squint for a few weeks after birth.  This is normal as the muscles have not fully developed yet.  Allowing your baby to play peek-a-boo stimulates focus.  By 1 year your baby is more mobile and can judge distance, grasp and throw her toys with greater accuracy.

Give your baby plenty of Vitamin A to ensure eye and visionn development.  Carrots are a good source of vitamin A. 

20 cm is the distance at witch your newborn can focus.

Following your baby's birth, the doctor will assess his eye health as early diaagnosis and treatment for and eye problem is essential.  Usually your child's first visit to the optometrust is at 3 years.  However see a doctor earlier if you detect the following:

* Turning of one eye inward, outward, upward or downward.

* Notable bumping or walking into objects on one side.

* Red eyes or lids

* Continual tearing

* Encrusted eyelids

* Regular stye infections

During this period your baby may:

·         Learn that crying brings Mommy, Daddy or another caregiver.

·         Have a different cry for attention, hunger and pain.

·         Make a series of sounds when she sees faces or hears other sounds.

·         Start to coo and gurgle.

·         Turn to sounds and especially familiar voices.

·         Cry when angry or uncomfortable.

·         Love to look at moving objects.

·         Particularly like toys that are red, black and white.

·         Be able to respond to sounds, either by startling or turning her head to locate the source of the sound.