Post Pregnancy Diet
It’s time to look at post pregnancy diet. We’ve covered a lot in the previous sections regarding post birth food, nutrition and healthy eating. Now we can put it all into practice with a handy food checklist and two sample meal plans – one for breastfeeding mums and another for bottle feeding mums.
The table below shows the recommended daily amount of food from each food group that is required for breastfeeding mums. Mums who are bottle feeding should note that the energy and nutritional requirements are different from that of breastfeeding mums.
Recommended number of serves per day
Examples of “one serve”
Breads, cereals, rice, pasta, noodles
At least 6
|1 bread roll (50 g)
1 muffin (80 g)
1 medium slice re¯wena
1 medium slice bread (26 g)
1 cup cornflakes
½ cup muesli (55 g)
½ cup cooked porridge (130 g)
1 cup cooked pasta (150 g)
1 cup cooked rice (150 g)
1 cup cassava or tapioca (150 g)
2 plain sweet biscuits (14 g)
Vegetables and legumes
At least 4
|1 medium potato, kumara or similar-sized
root vegetable such as yam or taro (135 g)
½ cup cooked vegetable (eg, pu¯ha¯, water
cress, silverbeet, parengo, corn,
broccoli (50–80 g))
½ cup salad or mixed vegetables (60 g)
1 tomato (80 g)
At least 2
1 apple, pear, banana or orange (130 g)
Dairy & dairy substitutes
At least 3
|1 large glass milk (250 ml)
1 pottle yoghurt (150 g)
2 slices cheese (40 g)
2 scoops ice cream (140 g)
1 large glass calcium-fortified soy milk
Meat, fish, poultry, eggs, legumes, nuts
At least 2
|2 slices cooked meat (approximately
¾ cup mince or casserole (195 g)
1 egg (50 g)
1 medium fillet of fish* cooked (100 g)
¾ cup cooked dried beans, peas or
lentils (135 g)
2 drumsticks or 1 chicken leg (110 g)
½ cup nuts or seeds
Sample meal plan for breastfeeding mums
2 slices of raisin toast with a scrape of margarine
Bowl of porridge with ½ cup of reduced fat milk topped with fresh strawberries
Provides: 2 serves of breads/cereals, 1 ½ serves of fruit, ½ serve of dairy.
Mango milkshake (1 mango blended with reduced fat milk)
Provides: 1 serve of fruit, 1 serve of dairy.
Wholemeal bread roll with 1 small can of tuna (drained) & reduced fat mayonnaise
Side salad of lettuce, avocado, olives and sun-dried tomatoes
Small glass of MILO made with reduced fat milk (served hot or cold)
Provides: 1 serve of breads/cereals, 1 serve of vegetables, 1 serve of dairy, 1 serve of meat / fish, ½ serve of extra food.
4 wholemeal cracker biscuits with low fat ricotta cheese, sliced tomato and cracked pepper
Small glass of orange juice
Provides: 1 serve of breads/cereals, ½ serve of vegetables, 1 serve of fruit, ½ serve of dairy
Mexican Beef Tortillas:
100g of lean beef mince
½ cup of red kidney beans
2 cups of vegetables (onion, capsicum, corn, canned tomatoes)
2 flour tortillas
Provides: 1 serve of breads/cereals, 5 serves of vegetables & legumes, 1 serve of meat, 1 serve of extra food.
Sliced banana and custard sprinkled with sultanas
Provides: 1 ½ serves of fruit, 1 serve of dairy.
- Remember, your fluid intake is just as important as the food you eat. Try to drink at least 2 litres of water or sparkling mineral water every day.
Sample meal plan for bottle feeding mums
Small bowl of raw muesli topped with half a banana and diced dried apricots
½ cup of reduced fat milk
Toasted wholemeal English muffin with strawberry jam
Small glass of pineapple juice
Provides: 2 serves of breads/cereals, 2 serves of fruit, 1½ serves of dairy.
Tub of reduced fat, natural vanilla yoghurt with ½ cup of canned peaches stirred through
Provides: ½ serve of fruit, 1 serve of dairy.
Tandoori chicken and salad sandwich:
2 slices of wholegrain bread
80g of marinated tandoori chicken breast
1 ½ cups of salad vegetables (avocado, sliced tomato, fresh/canned asparagus)
Provides: 1 serve of bread/cereals, 1½ serves of vegetables, ¾ serve of meat.
2 pikelets with ½ cup of stewed/canned blueberries
Mug of hot MILO made with reduced fat milk
Provides: 1 serve of breads/cereals, ½ serve of fruit, 1 serve of dairy.
100g of grilled fillet steak
2 tablespoons of Steak Dianne sauce
1 ½ cups of vegetables (spinach, carrots, mushrooms)
1 baked potato with a tablespoon light sour cream
Provides: 4 serves of vegetables, 1 serve of meat, 1 serve of extra food.
Small bowl of low fat ice cream with fresh strawberries and passionfruit
Provides: 1 serve of fruit, 1 serve of extra food.
Remember, your fluid intake is just as important as the food you eat. Try to drink at least 2 litres of water or sparkling mineral water every day.
Where To Go For Further Dietary Assistance
To read more go to MoH Food and Nutrtion Guidelines for Healthy Adults and Eating for Healthy Breastfeeding Women.
Want some more specific or tailored dietary advice? A registered dietitian can help you. Your doctor can refer you to a dietitian in your area or see www.dietitions.org.nz
Check out the following article for further reading:
This fact sheet contains general information and is not intended as a substitute for medical advice. Please consult your healthcare professional for specific advice for your personal situation.