Babies

Your baby is getting all the right food, but what about you? A Mediclinic dietitian explains why it’s just as important to take care of your own nutrition during this time.

When you're so focused on your newborn's feeding schedule, it’s easier to grab whatever you can with one hand for yourself. But that's a mistake, says Jandri Barnard, a registered dietitian at Mediclinic Newcastle. “Breastfeeding burns an average of 500 extra calories daily,” she explains. “That means you need to keep your energy levels up, and it’s also a reason not to start any strict diets right now.”

Jandri also understands the challenge: “When you’re caring for a small baby, it’s tough to find time to eat a balanced diet or even prepare healthy meals." The good news is that you don’t need complicated meal plans. Simple, healthy foods are enough to keep both you and your baby healthy.

Power foods for breastfeeding moms

Forget about elaborate recipes while you’re breastfeeding. Jandri explains why it’s best to focus on these simple, nutritious ingredients instead:

  • Colourful fruit and vegetables: “Try to stick to five portions of fruit and vegetables a day. These bright, fibre-rich foods will boost your antioxidant intake.”
  • The right carbs: “Include starchy foods but choose ones higher in fibre with a lower glycaemic index to help maintain your energy and keep your gut regular after childbirth. Opt for brown rice over white rice and wholegrain bread over white bread.”
  • Protein: "Add lean protein sources like chicken, eggs, red meat, and legumes such as beans and lentils for growth and body repair.”
  • Dairy: “Eat at least 150ml of yoghurt daily, which contains gut-healthy probiotics to improve your immune health and your baby’s."
  • Smart snacks: “Keep dried fruit, nuts, and pre-cut veggies with hummus nearby while you’re feeding your baby.”

Nutrients you’re missing

Iron deficiency is a hidden challenge for breastfeeding mothers. “Iron is one of the most common nutrient deficiencies worldwide, and breastfeeding moms are especially at risk,” Jandri says. Your prenatal vitamin might not provide enough, either. “Iron supplements, along with iron-rich foods like fortified breakfast cereals and dried fruit, are recommended,” she adds.

Other important nutrients include folate (found in eggs and strawberries), vitamin B12 (found in cheese and meat), vitamin D (found in mushrooms and fortified cereals), calcium (found in dairy and leafy greens), and zinc (found in red meat and nuts).

Why water is important for breastfeeding

That perpetual thirst isn't in your head. “You’ll feel thirstier when breastfeeding, with or without our summer heat,” Jandri explains. “Water is still your best option to hydrate, and you need a minimum of 6-8 glasses a day. If you feel you need an extra boost, alternate your water with a rehydration fluid, or homemade iced herbal tea."

What your baby tastes through your milk

Your diet affects your breast milk – for better or worse. Too much caffeine can make babies “fussy and restless,” she warns, so try to limit coffee, tea, and energy drinks.

High-mercury fish can pass toxins to your baby, so choose safer options like canned tuna, salmon, or frozen haddock.

Eating spicy foods while breastfeeding can surprise your baby’s sensitive system. “It might cause more stomach sensitivity, or if your baby was exposed to these flavours during pregnancy, they could be more ready for new tastes when starting solid foods.”

Ultimate nutrition hack for breastfeeding moms

Keep meals simple, but healthy and never refuse if anyone offers to cook for you. Your body is doing remarkable work. Feed it accordingly.

Jandri’s sweet or savoury French toast

(Makes 4 servings)

This versatile recipe uses wholegrain low-GI bread. It’s a source of iron, folate, fibre, vitamin A, magnesium, riboflavin, and protein from the eggs. The sweet version with cinnamon helps control blood glucose levels for sustained energy, while the avocado in the savoury version provides healthy fats, magnesium, potassium, and vitamins C, E, and B.

Ingredients:

  • 4 slices wholegrain low-GI bread
  • 3 eggs
  • 50ml milk of your choice
  • 2ml vanilla essence (optional)

For sweet version: 

Cinnamon-sugar mixture: ½ teaspoon ground cinnamon mixed with 1½ teaspoon sugar

For savoury version:

  • 1 avocado, sliced and peeled
  • Optional: lemon juice, watercress or seed mixture for garnish

Method

  1. Beat together the eggs and milk until frothy. Add the vanilla essence if desired.
  2. Pour mixture into a large flat dish and dip both sides of the bread slices into the mixture.
  3. Cook the dipped bread over medium heat in a large non-stick pan until brown on both sides and cooked through.

For sweet version: sprinkle the cinnamon-sugar mixture over two slices of bread.

For savoury version: place sliced avocado on each slice of bread. Sprinkle with lemon juice, watercress or a seed mixture if desired.