Healthy Eating Guideline Whilst Breastfeeding
Eat plenty according to appetite of following:
|
Cereals and Breads |
Fruits and Vegetables |
|
4-8 or more serves per day |
4-8 or more serves a day |
|
1 serve is: |
1 serve is: |
|
1 slice of bread |
1-3 cups of vegetables or salad |
|
½ bread roll |
1 medium fruit |
|
½ cup rice or pasta |
2 smaller fruit |
|
½ cup cereal |
|
Eat in moderation:
|
Dairy Foods |
Meat, chicken, fish, legumes |
|
4-8 serves per day |
1-2 serves a day |
|
1 serve is: |
1 serve is: |
|
250 ml milk |
50 g meat/chicken/fish |
|
200 ml yogurt |
2 eggs |
|
35 g cheese |
½ cup legume or tofu |
|
|
½ cup nuts |
Eat least:
Fats, sugar and alcohol
Fats and oils, sweet and fatty food, fried foods, cakes, cream, potato chips and alcohol.
Here is a video you may find useful about nutrition
(Taken from The Royal Women's Hospital Breastfeeding: Best Practice Guidelines 2004.)
