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Aim for a Healthy Weight

Breastfeeding can help you return to your pre-pregnancy weight.  Dieting is not recommended.

A slow weight loss over the time of breastfeeding is best.

Your body needs more energy (kilojoules or calories) when you are breastfeeding so your appetite will increase.

• Choose foods from the four food groups for your extra energy needs.

• Eat accordingly to your appetite.

• Eat regularly, starting the day with breakfast.

• Include snacks from the four food groups.

• Keeping physically active will help you keep a healthy weight and maintain muscle tone.

Snack Ideas

• Sandwiches - banana, vegemite, cheese, cottage cheese, baked beans or jam.  Spread margarine or butter thinly or only on one side of the bread.  Use bread rolls, rewena bread, crackers, rice cakes, crumpets, pita bread, muffins and baked bread fingers as well as bread.

• Vegetable sticks - keep these n the fridge.  Serve with cottage cheese.

• Fresh fruit - serve whole or cut up with yoghurt.

• Frozen fruit - bananas, oranges, canned unsweetened pineapple or peaches.

• Dried fruit - raisins, dates, sultanas.

• Cereals - choose cereals low in fat and sugar, for example, porridge, untoasted muesli, cornflakes, branflakes and weetbix.

• Popcorn - pop using a little oil, margarine or butter or use a microwave.  Go easy on salt.

• Yoghurt, cubes of cheese or milk.

Take Time Out for Yourself

It is important to get the rest you need and to eat well.  Being tired or stressed can delay your milk letdown.

If breastfeeding is not going well, easily or pleasantly, seek skilled assistance sooner rather than later.  Ask your midwife, Plunket Nurse, La Leche League or a lactation consultant.

Most mothers feel tired for the first few months and benefit from the support of others.

• Try resting while your baby sleeps during the day.

• Rest when your body tells you it is tired.

• Ask friends, family, your local community or church group for support.

• Your doctor, Plunket Nurse or community health worker from marae-based clinics are there to help.

Talking about how you feel and sharing jobs with other people can make all the difference.

Whanau/family and friends can help by bringing meals, helping with cleaning and washing and by watching your baby and other children so you can have a break.

If you need to leave your baby, you can express milk so others can feed the baby.

Regular moderate exercise is recommended.  Going for a walk provides exercise, fresh air and a time to relax.

Choose activities that match your level of energy and fitness.  A physiotherapist can show you exercises that will help to restrengthen your stomach, back and pelvic floor muscles.

Allergies

Some substances from food may pass into breast milk but it is not clearly established that these cause allergies in the baby.

Allergies may be caused by food or other factors.  Sometimes reducing the quantity of a particular food is helpful.  If you suspect that some food you are eating is affecting your baby, seek professional advice.

Peanuts and peanut products should be avoided while breastfeeding if there is a strong family history of peanut allergy.

Colic

True "colic" can be described as inconsolable crying in an otherwise healthy baby.  "Colic" seems to have more than one cause.

A crying baby may have an illness.  Visit your doctor or Plunket nurse for a chek-up.

Cutting our some foods may not eliminate the "colic" and you may be cutting out foods that you and your baby need.

"Colic" may be related to a feeding problem - it may help to have breastfeeding assessed so seek assistance from a lactation consultant, midwife or Plunket Nurse.

Supplements

Using vitamin and mineral supplements will not give you extra energy.  By choosing a variety of foods from the four food groups, supplements will not be necessary.  If you are taking any supplements, always make sure your doctor or midwife knows.  It is best to only take supplements when recommended by your doctor, midwife or a dietician.

Reflux

Spilling after feeds is common and normal in babies.  If:

• spilling is infrequent

• there are only small amounts

• the baby is thriving

No treatment is required except for careful handling after feeds.  If more serious, see your health professional.

For More Infromation

In New Zealand, you and your infant are entitled to receive free 'well child care' in accordance with the Well Child Tamariki Ora National Programme.  This includes advice and support with your own and your infant's nutrition requirement.  This programme is delivered from conception to 2-6 weeks after the birth of your infant by your Lead maternity Carer (an obstetrician, midwife or general practitioner).  From 2-6 weeks onwards your Well Child provider (Plunket, public health service, Maori or Pacific provider) will provide this care.

Talk to your Lead Maternity Carer or Well Child provider about other information you want to know.