Requirements for most nutrients are much higher in breastfeeding than normal and this therefore increases the risk of deficiency. Eating a balanced diet as well as supplementation are the best ways to ensure you and your baby are meeting your daily needs.
The table below shows the nutrient recommendations for the breastfeeding mum.
Nutrient | Breast-feeding nutrient recommendations |
Iodine | 270 mg/day |
Calcium | 1000mg - 1300 mg/day |
Vitamin C | 85 mg/day |
Vitamin D | 5 mg/day |
Folate | 500 mg/day |
DHA | 200 mg/day |
Total omega 3 fatty acids | 2.7 g/day |
Eating right and making sure you are getting your daily requirements of the essential nutrients is not only important for your baby, but it is also important to keep you, the source of your baby’s nutrition, healthy.
Your own energy reserves are reliant on the food you eat and the level of nutrients available. Remember that nutrients will go preferentially to your breast milk and then to your baby, so even if you are just meeting your daily requirements, deficiencies can still occur.
It may seem like you barely have time to rest during the day, but it is well-known that adequate sleep and reducing stress levels will have a beneficial impact on breast milk production. The easiest way to find the time to sleep is to sleep when baby sleeps. Your baby and your health will thank you for it! The washing and the dishes can wait.
Breast milk contains all the nutrients your baby needs for at least the first six months of your baby’s life. Breast-feeding your infant is the most effective way of giving your baby the best start in life and is a beautiful way to promote a loving bond with the newest addition to your family.
For more information on breastfeeding or if you would like to speak to a breast-feeding consultant, visit the Australian Breast-feeding Association’s website: www.breast-feeding.asn.au