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For alcohol, the safest option is to avoid it, but if choosing to drink, it recommends breastfeeding/expressing before drinking and limiting to a small amount per time, including using the Feed Safe app for timing guidance.","https://schema.org",{"og:url":32,"og:type":75,"og:title":10,"og:site_name":45,"og:description":12},"article",{"robots":77,"canonical":32},"index,follow",{"doc_id":79,"site_id":7},403258,1790900366,{"code":4,"msg":82,"data":83},"success",[84,88,92,96,101,106,110,115,120,123,126],{"id":22,"doc_module":4,"doc_module_name":25,"category_name":85,"show_sort_weight":86,"slug":87},"Story & Novel",90,"story-novel",{"id":26,"doc_module":4,"doc_module_name":25,"category_name":89,"show_sort_weight":90,"slug":91},"Literature",80,"literature",{"id":33,"doc_module":4,"doc_module_name":25,"category_name":93,"show_sort_weight":94,"slug":95},"Exam",70,"exam",{"id":97,"doc_module":4,"doc_module_name":25,"category_name":98,"show_sort_weight":99,"slug":100},5,"Comic",60,"comic",{"id":102,"doc_module":4,"doc_module_name":25,"category_name":103,"show_sort_weight":104,"slug":105},6,"Technology",50,"technology",{"id":107,"doc_module":4,"doc_module_name":25,"category_name":29,"show_sort_weight":108,"slug":109},7,40,"healthcare",{"id":111,"doc_module":4,"doc_module_name":25,"category_name":112,"show_sort_weight":113,"slug":114},8,"Research & Report",30,"research-report",{"id":116,"doc_module":4,"doc_module_name":25,"category_name":117,"show_sort_weight":118,"slug":119},9,"Religion & Spirituality",20,"religion-spirituality",{"id":118,"doc_module":4,"doc_module_name":25,"category_name":121,"show_sort_weight":118,"slug":122},"World Cup","world-cup",{"id":55,"doc_module":4,"doc_module_name":25,"category_name":124,"show_sort_weight":55,"slug":125},"Lifestyle","lifestyle",{"id":127,"doc_module":4,"doc_module_name":25,"category_name":128,"show_sort_weight":97,"slug":129},19,"General","general",{"code":4,"msg":82,"data":131},{"doc_id":79,"user_id":132,"nickname":42,"user_avatar":133,"doc_module":4,"category_id":107,"category_name":29,"doc_title":10,"doc_description":12,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":55,"is_deleted":4,"is_public":22,"is_downloadable":22,"audit_status":22,"page_count":33,"language":139,"language_code":8,"site_id":7,"html_lang":8,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":12,"update_tm":143,"read_time":55,"preview_page_count":4},962090895452,"https://ap-avatar.wpscdn.com/davatar_a8503ba1806abce46bf441b54a3ca4cd","Government of South Austral ia . All rights reserved .  \nNutrition for Breastfeeding  \nThis fact sheet provides nutrition information for you and your baby when you are breastfeeding.  \nBreastmilk gives your baby the best start in life. When you are breastfeeding, your body needs extra nutrients. These nutrients include energy, protein, calcium, iron and iodine.  \nYou can get these extra nutrients by choosing a wide variety of foods every day. Try to:  \n􀁸 Eat plenty of wholegrain breads and cereals, fruits, vegetables and legumes  \n􀁸 Include lean meat, fish, poultry  \no Or, alternatives such as eggs, legumes and nuts  \n􀁸 Include dairy products such as milks, yoghurts, cheeses and/or alternatives (e.g. calcium fortified soy products such as So GoodTM soy milk) .  \n􀁸 Aim for 2-3 serves of oily fish (eg. Salmon) per week.  \n􀁸 Drink plenty of water.  \n􀁸 Choose foods low in saturated fat, salt and sugar  \nFor more information, refer to the Australian Guide to Healthy Eating for Pregnancy and Breastfeeding, [https://www.eatforhealth.gov.au/](https://www.eatforhealth.gov.au/) .  \nKey nutrients for breastfeeding  \nEnergy (Calories/kilojoules)  \nMaking breastmilk for your baby uses more energy (calories/kilojoules) than at any other time during your pregnancy and you may feel hungrier than usual. Following a healthy eating pattern and consuming nourishing meals will support the nutritional needs for you  \nand your baby during this time.  \nHealthy Snack Ideas:  \n􀁸 Fresh fruit  \n􀁸 Dried fruit, nuts or seeds  \n􀁸 Wholegrain cracker biscuits or rice cakes with cheese or spread such as peanut butter  \n􀁸 Toasted fruit bread, English muffins, pikelets, crumpets  \n􀁸 Milk based drinks – plain milk, Up&Go, Milo or try blending fruit, yoghurt and milk together to make a fruit smoothie  \n􀁸 Tub of yoghurt  \n􀁸 Vegetable sticks with dip  \n􀁸 Bliss balls (Home-made or store-bought)  \nProtein  \nThe Australian Guide to Healthy Eating for Pregnancy and Breastfeeding recommends consuming 2 ½ serves a day* of foods from the lean meat/fish/poultry/eggs/nuts/legumes food group while breastfeeding.  \nA serve of a lean meat/fish/poultry/eggs/nuts/legumes looks like:  \n􀁸 65g of cooked lean red meats such as lamb, beef or pork  \n􀁸 80g cooked lean poultry such as chicken or turkey  \n􀁸 2 large eggs  \n􀁸 1 cup of cooked or canned legumes/beans such as chickpeas and lentils  \n􀁸 170g tofu  \n*Vegetarian/vegan women may need to increase the amount of protein per day while breastfeeding. For more information, visit “Healthy Eating for Vegetarian or Vegan Mothers” resource (link on page 4).  \nCalcium  \nCalcium is another important nutrient while breastfeeding. Breastmilk will always have enough calcium for your baby, but if you do not meet your calcium needs, this may cause bone problems for you later in life.  \nIt is important to try to include 3 serves a day of dairy/dairy alternative foods* . A serve of dairy or dairy alternative foods looks like:  \n􀁸 1 cup of milk  \n􀁸 1 cup of calcium fortified milk alternative drinks such as soy, rice or almond milk*  \n􀁸 200g yoghurt  \n􀁸 2 slices of hard cheese, such as cheddar  \n*Choose low or reduced fat varieties where possible  \nIf your intake of dairy/dairy alternatives is low, it may be useful to take a calcium supplement. Consult with your GP to see if this is appropriate for you.  \nIron  \nIron helps make red blood cells that carry oxygen around the body. Pregnancy and childbirth can reduce your body’s iron stores , which may cause you to have low energy.  \nTo ensure you are getting adequate iron, include in your diet:  \n􀁸 Red meat, poultry, and fish  \n􀁸 Wholemeal/wholegrain breads and cereals, beans/legumes, nuts/seeds and green leafy vegetables*  \n*These plant-based iron foods are not as easily absorbed by your body. Eat these foods with foods that are high in vitamin C (eg. Citrus fruits or vegetables) to help to improve absorption.  \nFor more information on a vegetarian/vegan diet and consuming adequate iron during breastfee","cbCaivI2w7a7mEK2","https://ap.wps.com/l/cbCaivI2w7a7mEK2","pdf",650483,"English","# Key nutrient guidance\n## Energy and healthy eating pattern\n## Healthy snack ideas\n## Protein\n## Calcium\n## Iron\n## Iodine\n# Other common questions for breastfeeding\n## Extra drinks and hydration\n## Tea, coffee and cola\n## Alcohol safety\n## Increasing breastmilk supply","[{\"question\":\"Why does breastfeeding increase the mother’s nutrient needs?\",\"answer\":\"Breastmilk production uses more energy than any other time during pregnancy, and breastfeeding can make you feel hungrier. Your body therefore needs extra nutrients to support both you and your baby.\"},{\"question\":\"What are recommended key nutrients during breastfeeding?\",\"answer\":\"The fact sheet highlights energy, protein, calcium, iron, and iodine. It provides guidance on food sources and serving targets for each nutrient.\"},{\"question\":\"Is caffeine or alcohol safe while breastfeeding?\",\"answer\":\"Small amounts of caffeine are not considered harmful, with a suggested limit of 2–3 cups per day for tea, instant coffee, or cola, and 1 cup maximum per day for strong espresso-style coffee or energy drinks. For alcohol, the safest option is to avoid it, but if choosing to drink, it recommends breastfeeding/expressing before drinking and limiting to a small amount per time, including using the Feed Safe app for timing guidance.\"}]","Nutrition for Breastfeeding - Fact Sheet - Key Nutrients and Common Questions | PDF",1790538430]