Breast feeding: Meat based diet.

You may find your appetite increases when you start breastfeeding. This is because your body has a greater need for most nutrients. You need to produce more energy (kilojoules) when you are producing breastmilk. Some of the energy comes from body fat stored during pregnancy.

To meet the extra needs of breastfeeding . It is important to eat a variety of nutritious foods. Eat at least the recommended serves from each of the five food groups. “Extra” foods should be avoided if you are trying to lose weight.

Eat at least the following serves from the five food groups:

FOOD GROUP	DAILY SERVES	A SERVE IS…
Breads, cereals, rice, pasta, noodles _______________________________	5-7 serves per day _______________	= 2 slices of bread = 1 medium bread roll = 1 cup cooked rice, pasta or noodles = 1 cup porridge = 1 1/3 cup breakfast cereal = ½ cup muesli ________________________________
Vegetables, legumes _______________________________	7 serves per day _______________	= 75 g or ½ cup cooked vegetables = 75 g or ½ cup cooked or canned beans, lentils, chick peas or split peas = 1 cup salad vegetables = 1 medium potato ________________________________
Fruit _______________________________	5 serves per day _______________	= 1 medium piece, eg apple, banana, orange, pear = 2 small pieces (eg apricots, kiwifruits, plums) = 1 cup diced or canned fruit = ½ cup 100% juice = dried fruit, eg 4 dried apricot halves, 1½ tablespoons sultanas. _______________________________
Milk, yogurt, cheese Choose reduced fat varieties _______________________________	2 serves per day _______________	= 250mL (1 cup) milk = ½ cup evaporated milk = 40 g (2 slices) cheese = 200 g (1 small carton) yogurt = 250 mL (1 cup) custard _______________________________
Meat, fish, poultry, eggs, nuts, legumes _______________________________	2 serves per day _______________	= 65-100 g cooked meat, chicken, eg ½ cup lean mince, 2 small chops or 2 slices of roast meat. = 80-120 g cooked fish fillet = ½ cup cooked (dried) beans, lentils, chick peas, split peas or canned beans. = 2 small eggs = 1/3 cup peanuts or almonds = ¼ cup sunflower seeds or sesame seeds. _______________________________
Limit “extra” foods. Some foods do not fit into the five food groups. They contain too much fat, sugar and/or salt and very few essential nutrients. Choose carefully – only eat these foods sometimes or in small amounts. Avoid sugar substitutes and drinks high in kilojoules, sugar or artificial sweeteners (eg. soft drinks and diet drinks).
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