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