Keeping your energy levels up during a tiring time
Breastfeeding is a wonderful, beautiful thing – and of course, gives your baby a great start in life.
But it can also be very tough on mums. Breastfeeding uses a lot of energy while feeding your child – especially in the first few months. Combine that with the sleep deprivation that comes with a new baby and it’s no wonder you’re feeling so tired!
The Australian Breastfeeding Association (ABA) states that, “A ‘perfect’ diet is not required for breastfeeding.”
So it’s not a case of only eating the very healthiest foods and NEVER eating anything that you might feel is “naughty”. This definitely supports my “everything in moderation” philosophy!
But there ARE certain foods which will give you a longer lasting energy boost than others, and you will need to increase your food intake while you are breastfeeding – preferably in certain food groups.
It’s time to (complex) carbo-load.
In this post I make suggestions on energy-boosting, nutritious foods for breastfeeding mums.
Wholegrains and Cereals
Grains and cereals contain high levels of complex carbohydrates, and that means energy.
Complex carbs are slow-releasing, which means you won’t have an energy peak and then suddenly
crash. Instead, energy is released gradually through the day and provides you with more of a
continuous boost.
Wholegrains and cereals also provide protein, fibre and a whole load of nutrients including iron,
folate, riboflavin, Vitamin E, magnesium and zinc.
The below recommended serve sizes are purely a guide. You may need slightly more or slightly less than this. Your dietitian can help to suggest what is right for you
The serving recommendation for breastfeeding mums is nine serves of wholegrains/cereals when
breastfeeding. Example of a single serve are as follows:
- 1 slice of bread
- ½ a cup of cooked pasta, rice, noodles, polenta, quinoa etc.
- 1 crumpet
- 3 crispbreads
Vegetables and Legumes
Including veggies and legumes in your diet provides you with an array of nutrients such as Vitamin
C, vitamin A, iron and folate which provides a nutrient dense fuel to you and your baby for growth
and development.
Again, the below recommended serve sizes are purely a guide. You may need slightly more or slightly less than this. Your dietitian can help to suggest what is right for you.
The recommendation for vegetables and legumes while breastfeeding is 7½ serves per day. Examples of a single serve include:
- ½ cup of cooked beans, lentils or peas
- 1 cup of green, leafy or raw salad vegetables
- ½ cup of potato (I recommend sweet potato as it contains more energy than regular potato)
- ½ cup of sweetcorn
Water
OK, this one’s not a food – but it’s so important! Making milk uses extra fluid, so make sure that
you are drinking water throughout the day.
Mums who have breastfed children before will testify that you get really, really thirsty when
you’re breastfeeding, especially in the first few months.
Staying hydrated will really help your energy levels. Try to have a glass of water next to you when
you’re sitting down feeding your baby.
New mums are tired. That’s a given, even if you have eat the healthiest foods in the world. But if you can try to get the recommended serves of the above food groups, you will hopefully have a little bit more energy, and enjoy breastfeeding your baby.
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