Food, drink, and activity guide when breastfeeding - HE1806

Food, drink, and activity guide when breastfeeding

He kupu ārahi i te kai, i te inu me te korikori mō te wā o te whāinuinu

By choosing to breastfeed, you are providing your baby with the ideal food. It is warm, clean, safe, nutritious and free.

Breastfeeding is more than just feeding your baby. It’s a special way to connect and help them grow strong and healthy.

Breast milk gives your baby everything they need for the first 6 months of life. It protects them from many common illnesses and helps build a strong immune system. Breastfeeding also supports your own health and wellbeing.

Continuing to breastfeed (for up to two years or longer) as your baby starts eating other foods provides benefits to both of you. It’s a gift that supports healthy future generations.

Important foods during breastfeeding

Eating a variety of foods every day from the four food groups helps keep your energy up, supports recovery, and helps you feel your best while breastfeeding:

1. Vegetables and fruit: Provide vitamins, minerals, and fibre to support your immune system and overall health.
2. Grain foods (like bread, rice and pasta): Give you energy to meet the extra demands of breastfeeding.
3. Milk and milk products (like low fat milk, yoghurt and cheese):   Supply calcium and protein to support bone health and recovery.
4. Legumes (for example, lentils and beans), nuts, seeds, fish, seafood, eggs, poultry and lean red meat: Help with healing, strength, and maintaining muscle.

Drink plenty of fluids each day

When you’re breastfeeding, your body needs extra fluids to make breast milk and stay hydrated.

• Drink plenty of fluids: Aim for around 10 cups a day and have a drink with each breast feed. You may need more during hot weather or if you are constipated.
• Choose water or low-fat milk: These are the best options to stay hydrated.
• Limit caffeine: Too much can make your baby irritated or affect their sleep. Drink no more than 4 cups of black tea or instant coffee or 2 espresso coffees per day.
• Be cautious with herbal teas: Check with your Lead Maternity Carer (LMC) before drinking them.
• Avoid drinking tea with meals: Tannins in tea can reduce how well your body absorbs iron from food.
• Avoid sugary and energy drinks: They’re low in nutrients and may be high in sugar or caffeine.

Eat a variety of foods from the four food groups

Aim to eat at least 9 servings of vegetables and fruit each day

This can be spread across meals and snacks through the day. Small amounts all count. Vegetables and fruit provide energy, fibre, vitamins and minerals to support your health, digestion, and immune system while breastfeeding.

Vegetables (7 servings a day), for example:

• ½ a medium potato, kūmara, or taro
• ½ cup cooked vegetables like broccoli, pūhā, or peas
• 1 cup salad
• 1 medium tomato.

Fruit (2 servings a day), for example:

• 1 apple, pear, banana, or orange
• 2 small apricots or plums
• 1 cup canned (drained, no added sugar) or frozen fruit like pineapple or berries.

Choose fresh (well-washed), frozen, or canned options.

Easy ways to include more vegetables and fruit:

• Add vegetables to soups, stir-fries, omelettes, or sandwiches
• Keep washed fruit or chopped vegetables ready in the fridge
• Add fruit to cereal, yoghurt, or smoothies

Limit juice and dried fruit — they’re high in sugar and can lead to tooth decay.

Grains, breads and cereals

Aim to eat at least 9 servings of grain foods each day. This can be spread across meals and snacks throughout the day.

These foods give you energy, fibre, and important nutrients like B vitamins and minerals to support your health.

Examples of one serving:

• 1 slice of bread or rēwena
• ½ cup cooked rice or pasta
• ¼ cup muesli or ½ cup porridge
• 3 crackers or crispbreads.

Choose wholegrain options like wholemeal bread, brown rice, oats, and wholegrain cereals. They give you more fibre to help prevent constipation while breastfeeding.

Milk and milk products

Have at least 2 servings of milk or milk products each day.

These foods give you protein, calcium, iodine, and other nutrients that support your bones, teeth, and overall health while breastfeeding.

Examples of one serving:

• 1 glass of milk or calcium-fortified soy milk (250 mL)
• ¾ cup or 1 pottle of yoghurt (200 g)
• 2 slices of cheese (40 g) for example Edam.

Choose low-fat milk, yoghurt, and cheese.
Non-dairy options like soy, oat, or nut milks should be calcium-fortified. Look for 100 mg calcium/100 mL.

If you follow a vegan diet, choose non-dairy milks with added vitamin B12.

Other foods with some calcium include wholegrain bread, broccoli, canned salmon or sardines, spinach, baked beans, and tofu.

Protein foods, for example legumes, nuts, seeds, fish, seafood, eggs, chicken, or lean red meat

Have at least 2 servings from this group each day.

These foods give you protein, iron, zinc, and other nutrients that support your recovery, strength and energy while breastfeeding.

Examples of one serving:

• 2 slices cooked meat or ½ cup mince or casserole
• ½ chicken breast or 2 drumsticks
• 1 piece of fish or small can of tuna or salmon
• 6 mussels or 1 medium pāua
• 2 eggs or 1 cup cooked beans or lentils
•  1⁄3 cup nuts or seeds or ¾ cup tofu.

Choose protein with high iron content, like red meat with the fat removed, chicken, fish and seafood. Iron supports healthy blood and energy levels.

Iron from plant foods like beans, lentils, and nuts is not absorbed as easily. Eat foods high in vitamin C (like broccoli, tomatoes, oranges, or taro leaves) with meals to help your body absorb iron.

Seafood and eggs also provide iodine, which supports your baby’s brain development.

Eating well for your heart and your baby

Choosing and preparing food in heart-healthy ways, like eating less saturated fat, salt and sugar helps you feel your best while breastfeeding. These choices support your energy, protect your heart, and promote long-term wellbeing for you and your whānau.

Food tips to support you and your whānau

• Read food labels and choose options lower in saturated fat, salt and sugar.
• If using salt, choose iodised salt. Iodine supports healthy brain development for your baby.
• Grill, steam, boil, microwave or bake instead of frying.
• Choose lean meats. Trim off fat, remove chicken skin, and skim fat off stews or boil-ups.
• Eat oily fish, like salmon, sardines, tuna or eel, and oils like olive, soybean, canola and flaxseed.
• Limit processed meats like sausages, bacon, ham and luncheon as they have been linked to a higher risk of cancer.
• Go easy on salty and sugary foods like chips, chocolate, fizzy drinks, and takeaways. Enjoy these only occasionally.

Snack ideas

When you’re breastfeeding, it’s normal to feel hungrier. Your body is working hard to nourish your baby. Choosing snacks that are filling and nourishing is a great way to support your energy, wellbeing, and recovery.

Try these snack ideas:

• wholegrain crackers with cheese and tomato or tuna and avocado
• vegetable sticks with hummus or cottage cheese
• homemade popcorn - pop using a little oil, and go easy on the salt
• yoghurt with fresh or canned fruit
• cereal (for example wheat biscuits or muesli) and milk
• sandwiches with fillings like peanut butter and banana, or yeast spread and cheese
• mussels or boiled eggs with rēwena bread
• smoothie with milk, banana or berries, and oats or chia seeds
• nuts, seeds or roasted chickpeas (chana)
• toasties with baked beans or creamed corn and cheese
• peanut butter on celery or apple.

Activity and wellbeing

Gentle movement supports recovery

When you feel ready, gentle daily movement can help improve your sleep, boost your energy, and support your emotional wellbeing. It also helps build strength and manage stress. All these things support you in your breastfeeding journey.

• Aim for 30 minutes of gentle activity most days – walking, swimming, stretching, or anything that feels comfortable and lets you hold a conversation.
• Start slow, and listen to your body – even 10 minutes of movement can lift your mood and support your wellbeing.
• Strengthen your core and pelvic floor – your LMC or physiotherapist can guide you through safe exercises to rebuild strength and support healing.
• Stay nourished and hydrated – movement won’t affect your milk supply if you’re eating well and drinking plenty of fluids.

Your wellbeing matters

Breastfeeding is a beautiful and demanding journey. It’s normal to feel tired, emotional, or overwhelmed at times. Taking care of your own wellbeing helps you feel more confident, connected, and supported.

• Take time out for yourself – even short breaks can help you recharge. A quiet moment, a walk, or a deep breath can make a big difference.
• Rest when you can – try lying down while your baby sleeps, or simply pause when your body tells you it’s tired.
• Reach out for support – whānau, friends, church groups, marae
  based clinics, and health professionals are here to help. You don’t have to do it all alone.
• Talk about how you feel – sharing your thoughts and feelings can ease stress and help you feel more connected.
• Let others help – accepting support with meals, housework, or childcare gives you space to rest and recover.

Iodine

It’s important that your baby gets enough iodine. Iodine supports normal growth and brain development through breast milk.

Even with a balanced diet, it can be hard to get enough iodine from food alone.

Taking a 150 microgram (mcg) iodine-only tablet each day while breastfeeding helps meet your needs. Ask your LMC for a prescription to get the subsidised version from a pharmacy.

Good food sources of iodine include:

• low-fat milk and yoghurt
• eggs
• seafood like fish and shellfish
• commercially made bread (not organic or unleavened)
• roasted seaweed sheets or sushi.

If you use salt, choose iodised salt.

Avoid seaweed or kelp supplements, as the amount of iodine in them can vary and may not be safe while breastfeeding.

Vitamin D

Vitamin D helps keep your bones and joints strong. While it’s found in some foods, the main source of vitamin D is sunlight. Your body makes vitamin D when sunlight touches your skin.

If you have darker skin, spend little time in the sun, or live in southern New Zealand, talk to your LMC as they may recommend a vitamin D supplement for you.

Food sources of vitamin D include:

• fresh and canned oily fish like tuna, sardines, salmon, mackerel, and eel
• eggs
• vitamin D-fortified foods like yoghurt, milk, dairy desserts, and margarine.

Sun exposure helps your body make vitamin D.

• Spring to summer: Sun protection is important between 10am and 4pm. Try to get outside in the early morning or late afternoon for a walk or gentle activity.
• Autumn to winter: Some sun exposure is important. Aim for a daily walk or outdoor activity around midday, with your face, arms, and hands uncovered.

Did you know?

All exclusively or partly breastfed babies up to 12 months should receive a daily vitamin D supplement. Talk to your LMC about getting a subsidised script.

Supplements, allergies, alcohol and smoking

Do I need supplements while breastfeeding?

Eating a variety of foods from the four food groups is the best way to get the nutrients you need. Most māmā only need a daily iodine-only tablet. Check with your LMC or GP before taking any other supplements.

Supplements won’t give you extra energy - food, rest, and support will.

Should I avoid certain foods to prevent allergies?

No - unless you have a food allergy yourself, there’s no need to avoid foods. Avoiding foods won’t prevent allergies in your baby. If you think a food is affecting your baby, talk to your LMC.

Can I drink alcohol while breastfeeding?

It’s best to avoid alcohol, especially in the first month. If you do drink, limit it to 1 to 2 standard drinks occasionally, and wait at least 2 hours per drink before breastfeeding. The longer you wait, the less alcohol passes into your milk. Download the Feed Safe NZ app from Feed Safe It’s free and helps you make informed decisions about alcohol and breastfeeding.

What about smoking?

Being smokefree helps protect your milk supply and your baby’s health. If you do smoke:

• don’t smoke while breastfeeding
• don’t smoke near your baby. Go outside if possible.
  

For more information

You and your baby are entitled to receive free Well Child Tamariki Ora care. This includes advice about and support with your own and your baby’s nutrition requirements.

This programme is delivered by your LMC from conception until 2 to 6 weeks after the birth of your baby. From 2 to 6 weeks onwards, your Well Child provider (Plunket, public health service, Māori or Pacific provider) will provide this care.

If you need further advice or information, talk to your LMC or Well Child provider.

Breastfeeding NZ YouTube Channel: Watch helpful videos on breastfeeding: breastfeedingnz - YouTube

SmartStart: An online tool to help parents access services for parenting, breastfeeding, mental wellbeing, budgeting and more: SmartStart

Apps for breastfeeding support

Search for Mama Aroha and BreastFedNZ in the App Store or Google Play for free apps with practical breastfeeding advice.

Support services

• Whānau Āwhina Plunket Free lactation consultant service via PlunketLine: call 0800 933 922 for 24/7 phone or video breastfeeding support.
  In-person clinic visits also available through your Plunket Nurse. Home » Whānau Āwhina Plunket
• The Wellness & Lactation Network Directory from Women’s Health Action to locate local breastfeeding support available via home visits, clinics, and virtual consultations. Authentically protect women's health and serve whānau. - Womens Health Action
• La Leche League Aotearoa Free, peer-to-peer support via group meetups, phone, email, and online. La Leche League New Zealand