Whether you've just had a baby, or you're 6 months down the track, you've got special health needs while breastfeeding your little one. However, it's often the case that once the baby is born, we're more likely to tend to their needs while pushing aside our own. 

Keeping yourself healthy while breastfeeding means eating as much as 2000 kilojoules (500 calories) more than someone who is not breastfeeding, and ensuring you're eating plenty of nutrient-dense food. This is because even though you're no longer pregnant, requirements for vitamins and minerals are still higher when breastfeeding. 


When you were pregnant, you needed 2-3 times more iron than usual i.e. 27 mg per day. After you've had your baby this target drops to 9 mg while breastfeeding or 18 mg when not pregnant and not breastfeeding.  

Although your iron needs drop dramatically while breastfeeding, it may be likely that you had trouble maintaining healthy iron levels during pregnancy. It's important to continue eating iron-rich foods each day while you're breastfeeding to help your blood iron levels, and iron stores, return to a healthy range. 

If you had low iron during pregnancy, it's a good idea to have your blood haemoglobin and ferritin (iron stores) levels checked once you've had your baby. Your midwife, Plunket nurse or GP will be able to help you with this. 

Click here for a list of common iron rich foods.
Click here for information on how to improve your iron intake. 
  Women 19-50 Pregnancy 19+

Lactation 19+

Protein 46 g/day 60 g/day 67 g/day
Vit A 700 µg/day 800 µg/day 1100 µg/day
Thiamine (B1) 1.1 mg/day 1.4 mg/day 1.4 mg/day
Vitamin B6 1.3 mg/day     1.9 mg/day     2.0 mg/day    
Vitamin B12 2.4 µg/day 2.6 µg/day 2.8 µg/day
Folate 400 µg/day      600 µg/day      500 µg/day     
Vitamin C 45 mg/day       60 mg/day       80 mg/day      
Iodine 150 µg/day 220 µg/day 270 µg/day
Iron 18 mg/day 27 mg/day 9 mg/day
19-30 310 mg/day 350 mg/day 310 mg/day
31-50 320 mg/day 360 mg/day 320 mg/day
Selenium 60 µg/day 65 µg/day 70 µg/day
Zinc 8 mg/day        11 mg/day 12 mg/day

For more information on the complete list of nutrients, for all ages and life stages, click here.
Commonly Asked Questions
  • Do I still have to avoid the foods I wasn't allowed to eat during pregnancy?
Many women enjoy a big plate of sushi after their baby is born and look forward to saying yes to the cheese platter! While you are able to enjoy many of the formerly 'forbidden' foods, you do still need to take care with food safety as a vomiting bug is the last thing you need when you have a baby to care for. 
  • How can I eat enough while I'm breastfeeding?
Do you have people around you who can help by cooking meals, bringing you food or help with grocery shopping? It can be hard to ask for help but don't be afraid to get visitors to bring food or help prep dinner if they want to spend time with you and your new baby. 

Make sure you have a big glass of water or drink bottle beside you when you sit down to breastfeed, as well as easy snacks like a cheese and Marmite sandwich, mini meatballs, fruit, nuts, bliss ball or lactation cookies. 

Check out our slow cooker recipes to give you ideas for fuss-free meals. You can prep in the morning while your baby goes down for a nap, or is tucked up in your baby carrier, and let the slow cooker do all the work. 




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