Postnatal Healthy Eating Guide

7/28/2019 Postnatal Healthy Eating Guide

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Postnatal Healthy Eating Guide

Now you are a parent, ensuring that you eat a balanced diet may require

more planning and time management. Whilst your maternal instinct will give your child the highest priority, you

may require a more conscious effort to keep your diet and health at the forefront. Try to:

Eat regularly

Eat a balanced diet

Choose carbohydrate with a low Glycaemic Index

Choose reduced-fat options

Balance food intake with physical activity

Eat safe foodsIf you are breastfeeding, also try to:

Drink plenty of water

Avoid drinking alcohol

Avoid smoking and other drugs

Monitor caffeine intake

Be careful of the mercury content of certain fish

Consider infant allergies

The biggest struggle I had in the first few weeks after baby Chloe was born was to eat properly. She didnt sleep

much and I was always feeding her, changing her nappy or carrying her around to keep her happy. I was always

tired and hungry and grabbing snacks rather than proper meals-or my hubby would bring home a take-away. In

the end I wrote a rough menu of easy healthy meals for the week, ordered the groceries on-line for free home

delivery and cooked with her in a baby carry pouch.

Back to top

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Eat regularlyFacts

Eating three smaller meals (breakfast, lunch and dinner) and two or three healthy snacks (morning tea,

afternoon tea and/or supper) each day will boost your metabolism, stops you from getting over-hungry

(leading to unhealthy quick fixes) and ensure that you have enough energy for getting through the day,

especially if your are breastfeeding.

Tips

For healthy meal and snack ideas seethe King Edward Memorial Hospital BLOOM Packs 1 &

2(external)Back to top

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Eat a balanced dietFacts

Optimum nutrition is obtained from a balanced diet of fruit, vegetables, cereals, meat and dairy food. Food

requirements in a balanced diet are different for women who breastfeed and those who do not, due to the

increased demand for energy and nutrients during breastfeeding.

Tips
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Balanced diet for breastfeeding

Balanced diet if not breastfeedingBack to top

--------------------------Choose carbohydrate with a low GI

Facts

Carbohydrates with a lowGlycaemic Index(GI) (external) should be eaten at every meal and snack.

Carbohydrates are broken down into glucose, which is the main energy source for cells, especially the

brain.

GI refers to the time it takes for the glucose in the food you have eaten to be absorbed into the blood

stream. Those foods with a lower GI are better for you as they provide a slower, sustained release of

glucose (energy) into your blood.

The benefits of low GI include feeling less hungry, more energetic and reducing your chance of

developing diabetes.

Tips

Use the list of common foods and their GI inthe King Edward Memorial Hospital BLOOM Pack

2(external) to help you choose healthier carbohydrate foods

To search for specific foods that are not included in the list check theGI database(external)Back to top

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Choose reduced-fat optionsFacts
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There are healthy fats (unsaturated fats such as found in avocado, nuts, olive oil ) and unhealthy fats

(trans and saturated fats such as found in full cream dairy, fat or skin on meat and chicken, coconut and

palm oil).

Both healthy and unhealthy fats are concentrated sources of energy and therefore when consumed inexcess will result in weight gain.

It is best to minimise your saturated fat and control your unsaturated fat intake to reap health benefits

such as reduced risk of high cholesterol and cardiovascular disease, and a healthy weight.

Tips

To reduce saturated and trans fat intake:

Choose foods that are less processed this will reduce your trans fat intake

Trim fat off meat before cooking

When cooking, try to bake, stir-fry and grill instead of frying, use minimal added fat (oil sprays are a

good option for browning)

Eat reduced-fat dairy foods (cheese, milk, margarine, yoghurt). Reduced-fat milk has more calcium as

well as less saturated fat than full cream milk.

Replace saturated fats with unsaturated fats by:

Using avocado, pesto or tahini instead of butter

Eating nuts as a snack (almonds, brazil, walnuts are best)

Using vegetable cooking oils such as canola, sunflower or olive oils instead of butter

Including 3 fish meals per week (e.g. salmon, sardines, tuna etc).

More about fats in food (external, Heart Foundation)

Back to top

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Balance food intake and physical activityFacts
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Weight gain is a normal part of pregnancy, you will be heavier than your pre-pregnancy weight after

having the baby

Ideally you will have gained a healthy amount of weight during pregnancy making your task to lose the

baby-weight much easier. The energy and nutrient demands of full breast feeding are high and this is not the time to reduce your

food intake. Wait until your baby is established on solid food before you attempt to lose weight.

Tips

Make sure you balance your energy intake with energy output through exercising.

To get an idea of how much exercise is required to burn off the energy from particular foods see

theFood and activity calculator(external) (e.g. it takes 2 hours of brisk walking to burn off the energy

from one serve of pad thai!). It will even show you healthier food choices with recipe links.

See more information abouthealthy weightand eating in the postnatal period.

Back to top

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Eat safe foodsFacts

Listeria is no longer a concern after delivery but the key rules forfood safetystill apply to keep you and

your family safe from food poisoning.

Tips

Watch theKey Rules for Food Safety Video(external, NSW Food Authority) to remind you of food safety

precautions.

Back to top

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Drink plenty of waterFacts

Water is required for all body functions. Even mild dehydration can reduce physical and mental

performance and increase fatigue.

Fluid requirements are increased when breastfeeding because of breast milks high water content.

Fluid requirements increase with body weight, physical activity and climatic conditions such as high

temperature, high altitude, and low humidity.

Tips

Aim to drink an extra 700-1000 mL of fluid (three to four cups) to replace the fluid lost through

breastfeeding.

Choose water over sweet beverages such as soft drinks and fruit juice, which are concentrated sources

of sugar. SeeSoft drinks calculator(external)

When breastfeeding have a water bottle handy and make it part of your routine to sip as you feed.

Boost your fluid and calcium intake with two cups of low fat milk per day.

Limit tea, coffee and cola drinks due to the caffeine content and diuretic effect (increase of urine

output). Tea with meals also reduces iron absorption.Back to top

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Avoid drinking alcoholFacts
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Alcohol consumption when breastfeeding is not advised as alcohol is transferred into your breast milk

within 30-60 minutes and will be at the same concentration as in your blood.

Alcohol may decrease the flow of your milk and thus reduce the supply to your baby.

If you breastfeed your baby when there is alcohol in your blood stream, your baby may fall asleepquicker, but often have a less restful sleep and wake sooner.

Drinking three or more alcoholic drinks daily whilst breastfeeding may have lasting effects on your baby

including delayed achievement of their developmental milestones.

Low-level drinking (such as one or two drinks per week) is likely to be of low-risk however evidence

cannot ensure nil risk.

Tips

From the Australian Breastfeeding Association (ABA)Alcohol and breastfeeding: a guide for mothers(external)

pamphlet:

Not drinking alcohol is the safest option for women who are breastfeeding as there is no known safe

intake.

If you do choose to drink, wait until your baby is at least one month old and limit your intake to two

standard drinks, but not every day

Breastfeed before you have alcohol and ensure you express enough milk prior to consuming alcohol to

last until your milk is free of alcohol. (See the ABA pamphlet for waiting times based on mothers weight

and number of drinks).Back to top

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Avoid smoking and other drugsFacts

With a child it is important to avoid smoking and other drugs. Drug-use (whether legal, illicit or illegal) can

negatively affect the health of your baby:

Drugs (including tobacco and alcohol) and some medicines can reach your baby through your breast

milk

Drugs that impair your ability to function and therefore your parenting skills which can negatively impact

on your baby's welfare

Drugs and tobacco that create smoke when used will impact on your baby when:
https://www.breastfeeding.asn.au/bf-info/safe-when-breastfeeding/alcohol-and-breastfeedinghttps://www.breastfeeding.asn.au/bf-info/safe-when-breastfeeding/alcohol-and-breastfeedinghttps://www.breastfeeding.asn.au/bf-info/safe-when-breastfeeding/alcohol-and-breastfeedinghttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Tophttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Tophttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Tophttps://www.breastfeeding.asn.au/bf-info/safe-when-breastfeeding/alcohol-and-breastfeeding


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o You smoke and handle your baby afterwards exposing them to smoke through your breath,

trapped on your clothes, in your hair and skin; and

o Someone smokes in an area where your baby is or will be in the next 5 hours (smoke lingers in

the air and on furnishings). SeePassive smoking and babies(external).Tips

You can minimise the harm on your baby from drugs by:

Informing yourself of the effects on your baby of using legal drugs (e.g. alcohol, tobacco and caffeine),

illegal drugs and/or illicitly using legal drugs and medications. For more information seeparenting as a

drug user(external)

Quitting smoking and encouraging people around your baby not to smoke. For some great support ideas

to help quitting smoking download the Smoking and Your Baby tip sheet from Having a baby in

WA(external)

If you are breastfeeding and unable to quit smoking at this time, harm minimisation measures can be

taken seebreastfeeding and smoking(external)

Checking the safety of any prescription or over-the-counter medications with your doctor, pharmacist or

callNPS Medicines Line(9 am-5 pm AEST) on 1300 633 424. For more information seeKing Edward

Memorial Hospital drugs and breastfeedingandBreastfeeding and prescription medicines(external)Back to top

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Monitor caffeine intakeFacts

Only about 1% of caffeine consumed by a mother enters her breast milk, reaching a peak level about

one hour after consumption.

Most breastfeeding mothers can consume a moderate amount of caffeine (eg a few cups of coffee or

cola each day) without it affecting their babies.
http://raisingchildren.net.au/articles/passive_smoking.htmlhttp://raisingchildren.net.au/articles/passive_smoking.htmlhttp://raisingchildren.net.au/articles/passive_smoking.htmlhttp://raisingchildren.net.au/articles/parenting_as_a_drug_user.html#drugglancehttp://raisingchildren.net.au/articles/parenting_as_a_drug_user.html#drugglancehttp://raisingchildren.net.au/articles/parenting_as_a_drug_user.html#drugglancehttp://raisingchildren.net.au/articles/parenting_as_a_drug_user.html#drugglancehttp://www.health.wa.gov.au/havingababy/during/lifestyle.cfmhttp://www.health.wa.gov.au/havingababy/during/lifestyle.cfmhttp://www.health.wa.gov.au/havingababy/during/lifestyle.cfmhttp://www.health.wa.gov.au/havingababy/during/lifestyle.cfmhttps://www.breastfeeding.asn.au/bfinfo/breastfeeding-and-smokinghttps://www.breastfeeding.asn.au/bfinfo/breastfeeding-and-smokinghttps://www.breastfeeding.asn.au/bfinfo/breastfeeding-and-smokinghttp://www.nps.org.au/http://www.nps.org.au/http://www.nps.org.au/http://www.kemh.health.wa.gov.au/health/breastfeeding/drugs_breastfeeding.htmhttp://www.kemh.health.wa.gov.au/health/breastfeeding/drugs_breastfeeding.htmhttp://www.kemh.health.wa.gov.au/health/breastfeeding/drugs_breastfeeding.htmhttp://www.kemh.health.wa.gov.au/health/breastfeeding/drugs_breastfeeding.htmhttps://www.breastfeeding.asn.au/bfinfo/drugs.htmlhttps://www.breastfeeding.asn.au/bfinfo/drugs.htmlhttps://www.breastfeeding.asn.au/bfinfo/drugs.htmlhttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Tophttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Tophttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Tophttps://www.breastfeeding.asn.au/bfinfo/drugs.htmlhttp://www.kemh.health.wa.gov.au/health/breastfeeding/drugs_breastfeeding.htmhttp://www.kemh.health.wa.gov.au/health/breastfeeding/drugs_breastfeeding.htmhttp://www.nps.org.au/https://www.breastfeeding.asn.au/bfinfo/breastfeeding-and-smokinghttp://www.health.wa.gov.au/havingababy/during/lifestyle.cfmhttp://www.health.wa.gov.au/havingababy/during/lifestyle.cfmhttp://raisingchildren.net.au/articles/parenting_as_a_drug_user.html#drugglancehttp://raisingchildren.net.au/articles/parenting_as_a_drug_user.html#drugglancehttp://raisingchildren.net.au/articles/passive_smoking.html


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Newborn babies process caffeine slowly and may show more sensitivity to caffeine consumed in breast

milk than older infants (6 months) who have better developed caffeine processing.

Tips

Limit your intake of strong coffee or soft drinks high in caffeine in the first few weeks of breastfeeding.

Monitor your breast fed baby for effects of your intake of different levels of caffeine. Your baby may

become unhappy, jittery, colicky and/or sleep poorly with your increased intake. Let this guide your

intake.Back to top

--------------------------

Be careful of the mercury content of certain fishFacts

Mercury affects the nervous system and sufficient exposure during pregnancy can slow the babys

development in infancy and early childhood.

Mercury occurs naturally in air, water and soil. It is usually low in foods but accumulates more so in large

predatory species of fish

Levels are highest in larger predatory species of fish because mercury, in the form

ofmethylmercury(external), is absorbed by algae at the start of the food chain. Algae is then eaten by

smaller fish who are eaten by larger fish, and so the process goes on.

Fish are an excellent source of omega-3 fatty acids, important for the development of your

baby's central nervous system, as well as being a good source of protein, vitamin B12, iodine and other

minerals therefore choosing the safest fish to eat may be beneficial.

Tips

The Australian recommendations for fish intake when breastfeeding are:

o To eat two to three serves per week of a variety of fish

o To limit the types of fish that are higher in mercury (shark/ flake, broadbill, marlin, and swordfish)

to one serve per fortnight and consume no other fish during this time

o To limit the intake of fish with a slightly raised mercury level (orange roughy/ sea perch and

catfish) to one serve per week and consume no other fish during this time.
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o All other fish can be consumed as much as you like (e.g. canned or fresh tuna, salmon, snapper)

as long as you are not consuming the higher mercury types mentioned above.

Nearly all of the canned tuna in Australia is now made from a smaller (and more sustainable) species of

tuna called 'Skipjack' caught mainly in the Western Central Pacific Ocean. Being smaller in size and shorter-lived than other tuna makes them significantly lower in mercury and

safe to consume on a regular basis by pregnant women.

Do make sure to check the packaging on the tuna products you purchase as a small number of brands

do still use the larger (and less sustainable) tuna species, such as 'yellowfin', which can be higher in

mercury.

Mercury in fish VIDEO(external, FSANZ)

Back to top

--------------------------

Consider infant allergiesFacts

The Australasian Society for Clinical Immunology and Allergy (ASCIA) recommends no maternal dietary

exclusions during breastfeeding even with a family history of allergies such as peanut, egg, fish, soy,

cow's milk.Read more(external)

The only time that it is recommended to exclude certain foods from your breastfeeding diet is when your

baby has had a severe allergic response (e.g. anaphylaxis or delayed/chronic allergic syndromes) to a

food introduced during weaning.

Tips

Any maternal dietary exclusion should be supervised by aDietitian(external) and only be for a short

time frame.Back to top

------------------------

Balanced Diet During Breastfeeding
http://www.foodstandards.gov.au/scienceandeducation/learningcentre/pregnancyvideos/mifa.cfmhttp://www.foodstandards.gov.au/scienceandeducation/learningcentre/pregnancyvideos/mifa.cfmhttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Tophttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Tophttp://www.allergy.org.au/http://www.allergy.org.au/http://www.allergy.org.au/http://www.allergy.org.au/health-professionals/papers/allergy-prevention-in-childrenhttp://www.allergy.org.au/health-professionals/papers/allergy-prevention-in-childrenhttp://www.allergy.org.au/health-professionals/papers/allergy-prevention-in-childrenhttp://daa.asn.au/for-the-public/find-an-apd/http://daa.asn.au/for-the-public/find-an-apd/http://daa.asn.au/for-the-public/find-an-apd/http://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Tophttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Tophttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Tophttp://daa.asn.au/for-the-public/find-an-apd/http://www.allergy.org.au/health-professionals/papers/allergy-prevention-in-childrenhttp://www.allergy.org.au/http://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Tophttp://www.foodstandards.gov.au/scienceandeducation/learningcentre/pregnancyvideos/mifa.cfm


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Facts

During established breastfeeding your vitamin and mineral needs are up to double your usual

requirements and your energy needs are more than during pregnancy.

The Australian Guide to Healthy Eating developed by the National Health and Medical Research Council

(NHMRC) provides advice on the number of serves of foods from each of five healthy food groups that

should be consumed by fully breastfeeding women to meet nutrient and energy needs.

Recommended intakes of all food groups except dairy foods are increased during breastfeeding, with

most emphasis on increasing fruit, vegetable and protein foods.

Recommended serves of food groups for women during exclusive breastfeeding

Adapted from: Dietary Guidelines for Australian Adults and for Children and Adolescents in Australia (2003)

Tips

Your food requirements will begin to decrease once you start weaning your baby.
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Keep a diary of what you usually eat and check this against the recommended serves. Refer to the

diary section inthe King Edward Memorial Hospital BLOOM Pack 1(external)

Be prepared to feel hungrier and more tired than usual because breastfeeding uses up more energy

than pregnancy and you are caring for a baby day and night.

Learn more about other diet issues whilst breastfeeding:

Drink plenty of water

Avoid drinking alcohol

Monitor caffeine intake

Be careful of the mercury content of certain fish

Consider infant allergies

Avoid smoking

Managing healthy eating

--------------------------

Managing Healthy Eating

Knowing about what to eat in a healthy diet is a start but putting it into

action can be a challenge. Read on for 10 helpful tips to get you started

Plan your meals for the week.

Write a shopping list based on your meal plan and stick to it.Also make sure you dont do the food shop

when youre hungry!

Buy fruit and vegetables in season not only do they taste a lot better they are also cheaper. Check

these Australian online seasonal guides forvegetables,fruitor tosearch for specific foods(external).

Visit the localfarmers' markets(external) to get high quality, fresh produce.

Shop at least twice a week for fruit and vegetables so they dont spoil before you get a chance to use

them.

Consider online purchase and home delivery of food to save your time, avoid unnecessary purchases

and to ensure regular supply of healthy foods.
http://kemh.health.wa.gov.au/services/nutrition/resources.htmhttp://kemh.health.wa.gov.au/services/nutrition/resources.htmhttp://kemh.health.wa.gov.au/services/nutrition/resources.htmhttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Waterhttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Waterhttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Alcoholhttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Alcoholhttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Caffeinehttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Caffeinehttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Mercuryhttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Mercuryhttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#allergieshttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#allergieshttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Smokinghttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Smokinghttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Managing-Healthy-Eatinghttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Managing-Healthy-Eatinghttp://www.marketfresh.com.au/images/downloads/VegetableGuide.pdfhttp://www.marketfresh.com.au/images/downloads/VegetableGuide.pdfhttp://www.marketfresh.com.au/images/downloads/VegetableGuide.pdfhttp://www.marketfresh.com.au/images/downloads/FruitGuide.pdfhttp://www.marketfresh.com.au/images/downloads/FruitGuide.pdfhttp://www.marketfresh.com.au/images/downloads/FruitGuide.pdfhttp://www.marketfresh.com.au/produce_guide/seasons.asphttp://www.marketfresh.com.au/produce_guide/seasons.asphttp://www.marketfresh.com.au/produce_guide/seasons.asphttp://www.farmersmarkets.org.au/markets#wahttp://www.farmersmarkets.org.au/markets#wahttp://www.farmersmarkets.org.au/markets#wahttp://www.farmersmarkets.org.au/markets#wahttp://www.marketfresh.com.au/produce_guide/seasons.asphttp://www.marketfresh.com.au/images/downloads/FruitGuide.pdfhttp://www.marketfresh.com.au/images/downloads/VegetableGuide.pdfhttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Managing-Healthy-Eatinghttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Smokinghttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#allergieshttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Mercuryhttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Caffeinehttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Alcoholhttp://www.ngala.com.au/You-and-Your-Family/Being-a-Parent/Healthy-You-Healthy-Baby/Nutrition/Postnatal-Healthy-Eating-Guide#Waterhttp://kemh.health.wa.gov.au/services/nutrition/resources.htm


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Keep a supply ofstaple fooditems on hand so an easy meal can still be created on a busy day. This

can be quicker, less expensive and healthier than a takeaway meal. Basics include frozen vegetables,

eggs, rice/pasta/noodles.

Store your food properly to increase its shelf life and safety. See thisguide to food storage(external)planning your meals,

Cook extra dinner with lots of vegetables and freeze in single portions or cook and freeze batches of

healthy meals to use at busy times e.g.ratatouille(external) or vegetable filledbolognese sauce.

(external)

Have healthy snacks available so you do not make unhealthy choices out of convenience. Examples of

healthy snacks include small tubs of yoghurt, dried fruit and nuts, avocado and tomato on wholegrain

crackers, loose rice crackers and chopped up fruit and vegetables.

Get a routine in place which may minimise impulsive eating and eating when bored. If you are home-

based this routine could involve a daily walk, completing errands in blocks of time, an afternoon nap

Drink water and avoid sugar sweetened drinks. Water is important for sufficient breast milk supply. Have

a water bottle handy and/or a lidded jug in the fridge.
http://www.ngala.com.au/You-and-Your-Family/Pregnancy/Healthy-You-Healthy-Baby/Nutrition/Healthy-Eating-On-a-Budgethttp://www.ngala.com.au/You-and-Your-Family/Pregnancy/Healthy-You-Healthy-Baby/Nutrition/Healthy-Eating-On-a-Budgethttp://www.ngala.com.au/You-and-Your-Family/Pregnancy/Healthy-You-Healthy-Baby/Nutrition/Healthy-Eating-On-a-Budgethttp://www.csiro.au/resources/refrigerated-storage-of-perishable-foods.htmlhttp://www.csiro.au/resources/refrigerated-storage-of-perishable-foods.htmlhttp://www.csiro.au/resources/refrigerated-storage-of-perishable-foods.htmlhttp://allrecipes.com.au/recipe/6345/chickpea-ratatouille.aspxhttp://allrecipes.com.au/recipe/6345/chickpea-ratatouille.aspxhttp://allrecipes.com.au/recipe/6345/chickpea-ratatouille.aspxhttp://allrecipes.com.au/recipe/13037/bolognese-sauce-with-vegetables.aspxhttp://allrecipes.com.au/recipe/13037/bolognese-sauce-with-vegetables.aspxhttp://allrecipes.com.au/recipe/13037/bolognese-sauce-with-vegetables.aspxhttp://allrecipes.com.au/recipe/13037/bolognese-sauce-with-vegetables.aspxhttp://allrecipes.com.au/recipe/6345/chickpea-ratatouille.aspxhttp://www.csiro.au/resources/refrigerated-storage-of-perishable-foods.htmlhttp://www.ngala.com.au/You-and-Your-Family/Pregnancy/Healthy-You-Healthy-Baby/Nutrition/Healthy-Eating-On-a-Budget

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