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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.

Food Checklist

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.

Food group

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)

Fruit

At least 2

1 apple, pear, banana or orange (130 g)
2 small apricots or plums (100 g)
½ cup fresh fruit salad
½ cup stewed fruit (fresh, frozen or
canned) (135 g)
1 cup fruit juice (250 ml)
2 tablespoons drie

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
(250 ml)

Meat, fish, poultry, eggs, legumes, nuts

At least 2

2 slices cooked meat (approximately
100 g)
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

From MoH Food and Nutrition Guidelines for Pregnant and Breastfeeding women

 

Sample meal plan for breastfeeding mums

Breakfast
2 slices of raisin toast with a scrape of margarine
Bowl of porridge with ½ cup of reduced fat milk topped with fresh strawberries
1 apple
Provides: 2 serves of breads/cereals, 1 ½ serves of fruit, ½ serve of dairy.

Morning Snack
Mango milkshake (1 mango blended with reduced fat milk)
Provides: 1 serve of fruit, 1 serve of dairy.

Lunch
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.

Afternoon Snack
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

Dinner
Mexican Beef Tortillas:
100g of lean beef mince
½ cup of red kidney beans
2 cups of vegetables (onion, capsicum, corn, canned tomatoes)
Olive oil
2 flour tortillas
Provides: 1 serve of breads/cereals, 5 serves of vegetables & legumes, 1 serve of meat, 1 serve of extra food.

Evening Snack
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

Breakfast
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.

Morning Snack
Tub of reduced fat, natural vanilla yoghurt with ½ cup of canned peaches stirred through
Provides: ½ serve of fruit, 1 serve of dairy.

Lunch
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.

Afternoon Snack
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.

Dinner
Steak Dianne:
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.

Evening Snack
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.

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