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Breastfeeding

Breastfeeding diet plan, tips and advice you will actually use when becoming a new mum. We share with you information on breastfeeding and bottle feeding, remembering there are no rules, only guidelines. Plus great snack ideas you can add to your meal plan whilst you are breastfeeding. The Healthy Mummy online support group for breastfeeding.

NutrientDaily recommended amount during pregnancyWhy it’s essentialFood sources
Folate400 micrograms of folic acid via supplementTo prevent birth defects like spina bifida.Green leafy vegetables, and as ‘folic acid’ when added to bread/cereal and via your prenatal supplement.
Iodine220 microgramsTo produce thyroid hormone for essential functions.Seafood, milk, and vegetables.
Iron22mgTo account for the 50% extra blood volume you’ll need.Red meat, chicken, fish, leafy green vegetables, legumes, and iron-enriched breakfast cereals.
Zinc9mgTo help regulate gene expression.Lean meat, whole-grain cereals, milk, seafood, legumes, and nuts.
Protein40-70gTo keep up with rapid growth.Lean beef, pork, beans, chicken, salmon, nuts, peanut butter, and cottage cheese.
Vit D400 iuFor healthy bones and teeth.Oily fish, fortified margarines, and some breakfast cereals.
Vit C40mgTo form collagen and help absorb iron.Fruits and vegetables.
Calcium1000 mgFor healthy bones and teeth.Dairy products, fish with edible bones, breakfast cereals, dried fruit, bread, almonds, tofu, and green leafy vegetables.
Fibre25-30gTo avoid constipation, which is common during pregnancy.Whole-grain breads, cereal products, legumes, nuts, vegetables, and fruit.
Water2.3L, or to thirstTo help absorb essential nutrients and transport vitamins, minerals, and hormones to the blood cells – and to your baby.Water!
Breastfeeding
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Dark Chocolate Milk Supply Boosting Muesli Bars

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Need To Boost Breast Milk Supply? There’s An Ice Cream For That

Grab your spoons breastfeeding mums - there's an ice cream that could possibly boost your breast milk supply! Plus other milk supply boosting recipes!
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Amy Schumer and other celebrity mums share their breast pumping snaps

There’s been a rise in celebrities using a breast pump on social media, with many hailing this as helping to normalise breastfeeding. Check out other…
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6 easy ways to remember which breast you last fed your baby on Breastfeeding

Government launches $10 million initiative in hopes of encouraging breastfeeding!

Scott Morrisons government launches a $10 million initiative that aims to get more mothers breastfeeding their babies.
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