[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-403257-105":59,"doc-detail-403257-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","healthy-eating-whilebreastfeeding-breastfeeding-nutrition-tips-and-meal-ideas","Healthy eating whilebreastfeeding - Breastfeeding nutrition tips and meal ideas","","Healthy eating while breastfeeding provides practical guidance to support maternal wellbeing and milk production. It emphasizes enjoying a variety of foods across the five food groups, choosing more wholegrain foods and vegetables, and increasing fluid intake. The guidance covers protein sources, safe options for foods that are usually avoided in pregnancy, and limits for high-mercury fish, added sugar, salt, and unhealthy fats. It also explains how alcohol and caffeine can affect the baby, offering quick, easy, and one-handed meal ideas.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/healthy-eating-whilebreastfeeding-breastfeeding-nutrition-tips-and-meal-ideas/403257/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/healthy-eating-whilebreastfeeding-breastfeeding-nutrition-tips-and-meal-ideas/403257.png","ImageObject",300,407,{"name":92,"@type":93},"acoobca","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-05","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",13,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"Why is eating healthy food important during breastfeeding?","Question",{"text":113,"@type":114},"Healthy food supports wellbeing while breastfeeding, and producing breastmilk requires more energy from food than during pregnancy.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"What fish should be limited while breastfeeding?",{"text":118,"@type":114},"Avoid shark, marlin, and swordfish, and limit canned fish to 2–3 times per week. Advice about fish high in mercury is the same as in pregnancy.",{"name":120,"@type":111,"acceptedAnswer":121},"How do alcohol and caffeine affect breastfeeding?",{"text":122,"@type":114},"Alcohol and caffeine pass into breastmilk and can affect the baby. 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breastfeeding.  \nHere are some quick and easy healthy food/drink ideas,including some you can makeand eat with one hand.  \n## Tips\n\n·Enjoy a variety of foods from all 5 food groups.  \n·You may be hungrier than usual whenbreastfeeding.Producing breastmilk requiresmore energy from food than during pregnancy.More wholegrain foods and vegetables arerecommended.  \n·Your body uses a lot of fluid to make breastmilkso you will need to drink more than usual.Pages7 and 8 have some ideas about staying hydrated.  \n·Advice about eating fish high in mercury is thesame as in pregnancy.Avoid eating shark,marlinand swordfish and limit canned fish to 2-3 timesper week.  \n·You can eat some foods that are unsafe inpregnancy such as delimeats,soft cheeses andsmoked fish.  \n·Alcohol and caffeine pass into breastmilk andcan affect your baby.See page8 for moreinformation.  \n·Limit how often you enjoy foods high in addedsugar,salt and unhealthy fats.These are foodssuch as lollies,cakes,biscuits,pies,chips andchocolate.  \nThe five food groups  \nThe key to eating well is to enjoy avariety of foods from each of the 5food groups.  \nThe 5 food groups are:  \nVegetables and legumes  \nFruit  \nGrains and cereals  \n(preferably wholegrain)  \nMeats and alternativesincluding legumes  \nDairy and alternatives  \nUseful weblinks  \nEat for HealthHeathy eating whilebreastfeeding information.eatforhealth.gov.au  \n## Wholegrains\n\nChoose wholemeal varieties for more fibre.  \nRice cakesBreadCrackersMuesliPopcornFlatbreadsPeanut butterNutsHummusYoghurtCheeseMilkBoiled eggCarrot sticksAvocadoFrozen berriesBananaCucumberDried fruitHealthy eating while breastfeeding  \n## Sources of protein\n\nFruit or vegetables  \n### Examples\n\nCrackers+carrot sticks+dip+cheeseslices=mini snack board  \nPopcorn+dried fruit+pretzels+mixednuts=popcorntrail mix  \nRice cakes+peanut butter+banana =rice cake toppers  \nAvocado+boiled egg+wholegraintoast +spices =smashed avo  \nYoghurt+frozen berries(defrosted)+muesli=yoghurt bowl  \nMilk+banana+oats+cocoa=chocbanana smoothie  \nMilk+yoghurt+berries+peanutbutter+chia seeds=PB&Jsmoothie  \n## Pick a wholegrain\n\nChoose wholemeal or wholegrain varieties for more fibre.  \nQuinoa  \nRice noodles  \nWraps  \n## Pick alean protein\n\nLean beef  \nChicken  \nFish  \nor lamb  \nMinced  \nBeans +  \nFirm tofu  \nlegumes  \nmeat  \n## Add vegetables and flavour\n\nFrozen veg  \nFresh veg  \nOnion+garlic  \nSalad veg  \nStarchy veg  \nHerbs+spices  \nUseful weblinks  \nNo Money,No TimeQuick,easy and healthymeal tips and recipes.nomoneynotime.com.au  \n### Tinned vegetables\n\nTomatoes,chickpeas,lentils,  \nbaked beans,corn,beetroot.  \n### Microwaveable grains\n\nPasta,rice,quinoa,cous cous,oats.Wholemeal varieties have morefibre.  \n### Canned fish*\n\nSalmon,sardines,tuna.  \nBreads &crackersWraps,English muffins,ricecrackers,bagels.Wholemealvarieties have more fibre.  \n### Dried fruit &nuts\n\nGreat for snacking,adding tosalads or on top of meals.  \n### Oil &vinegar\n\nCombine virgin olive oil andbalsamic vinegar for the perfectsalad dressing.  \n### Herbs & spices\n\nSome essentials:cinnamon,cumin,Italian herbs,pepper,zaatar,tumeric.  \n### Healthy sauces &spreads\n\nPesto,peanut butter,low-fat mayo,mustard.  \n### Examples of meals\n\nRice+lentils+corn+sultanas+spices=warm rice salad  \nBaked beans+  \npesto+Italian  \nherbs+toast  \n=herby baked  \nbeans  \nPasta+tinned  \nsalmon+mayo+  \ncorn+seasoning  \n=creamy pasta  \nsalad  \nWrap+chickpeas+tuna+beetroot+mustard=easylunchwrap  \nOats+dried apple  \norapricot+nuts+  \ncinnamon  \n=fibre-packed  \nporridge  \n*Canned fishis safe to eat 2-3times per week forbreastfeeding or pregnant women.Visit the NSWFood Authority for more information.  \n## Cupboard basics\n\n### Tinned food\n\n·Chickpeas/kidney beans/lentils  \n·Four bean mix  \n·Tomatoes  \n·Corn  \n·Beetroot  \n·Tuna/salmon/sardines  \n·Baked beans  \n### Spreads,sauces &oil\n\n·Peanut butter  \n·Honey  \n·Vegemite  \n·Tomato paste or ","cbCaihPb5ra7111j","https://ap.wps.com/l/cbCaihPb5ra7111j","pdf",6054241,"English","# Tips\n## The five food groups\n## Wholegrains\n## Sources of protein\n## Pick a wholegrain\n## Pick a lean protein\n## Add vegetables and flavour\n## Cupboard basics\n## Grains & pasta\n## Baking basics\n## Quick kitchen tips\n## Useful weblinks","[{\"question\":\"Why is eating healthy food important during breastfeeding?\",\"answer\":\"Healthy food supports wellbeing while breastfeeding, and producing breastmilk requires more energy from food than during pregnancy.\"},{\"question\":\"What fish should be limited while breastfeeding?\",\"answer\":\"Avoid shark, marlin, and swordfish, and limit canned fish to 2–3 times per week. Advice about fish high in mercury is the same as in pregnancy.\"},{\"question\":\"How do alcohol and caffeine affect breastfeeding?\",\"answer\":\"Alcohol and caffeine pass into breastmilk and can affect the baby. More information is referenced for further details.\"}]","Healthy eating whilebreastfeeding - Breastfeeding nutrition tips and meal ideas | PDF",1790538430]