BREASTFEEDING SUPPORT

breastfeeding

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. 

Iron

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
Magnesium      
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.
 
Check out more information on Iron in Pregnancy here.

Check out more nutrition facts and advice here
 

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BEEF + LAMB NEW ZEALAND

PO BOX 33 648
TAKAPUNA, AUCKLAND, NEW ZEALAND
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