澳洲公共健康资料——母乳喂养与乳房塑形

HP 30 64 J UN '11 Breastfeed and Shape Up How to eat well, give baby the best start and get into shape! © Child and Adolescent Health Service, Department of Health, 2011 Local Contact Disclaimer The advice and information contained herein is provided in good faith as a public service. However the accuracy of any statements made is not guaranteed and it is the responsibility of readers to make their own enquiries as to the accuracy, currency and appropriateness of any information or advice provided. Liability for any act or omission occurring in reliance on this document or for any loss, damage or injury occurring as a consequence of such act or omission is expressly disclaimed. To order this publication and others, visit www.health.wa.gov.au/ordering This document can be made available in alternative formats on request from a person with disability. Please contact childcommunity@health.wa.gov.au Breastfeeding helps... bonding between mother and infant protect baby against infection and allergy protect against obesity and diseases later in life develop baby’s intelligence. your body return to normal after childbirth a speedy return to pre-pregnancy shape and body weight protect against osteoporosis, pre-menopausal breast and ovarian cancers. The benefits reastmilk is the perfect food for your baby. It provides all the nutrients your baby needs for the first six months of life, and is an important food for the first year. While breastfeeding is the most natural thing in the world, not all mothers find it easy. In the early days many women experience some difficulties, but they can be overcome with advice, assistance and support. B Australian health authorities recommend giving babies only breastmilk until they are six months old. Then continue breastfeeding until 12 months of age – and beyond, while baby is introduced to other foods. Experts say... Baby Mother How Dad can help... Fathers can assist by: encouraging mother to breastfeed providing drinks, snacks and help with cooking helping with day-to-day chores allowing time for mother to rest. Best food choices for breastfeeding mothers ou may find your appetite increases when you start breastfeeding. This is because your body has a greater need for most nutrients. You need more energy (kilojoules) when you are producing breastmilk. Some of the energy comes from body fat stored during pregnancy. To meet your extra needs it is important to eat a variety of nutritious foods. The Guide will help you make the best choices. Eat the recommended serves from each of the five food groups. Healthy eating is important when you are breastfeeding Enjoy a variety of foods every day The AusTrAliAn Guide To heAlThy eATinG = 2 slices of bread = 1 medium bread roll = 1 cup cooked rice, pasta or noodles = 1 cup porridge = 11/3 cup breakfast cereal = 1/2 cup muesli = 1 medium piece (eg. apple, banana, orange, pear) = 2 small pieces (eg. apricots, kiwi fruit, plums) = 1 cup diced or canned fruit = 1/2 cup 100% juice = dried fruit (eg. 4 apricot halves, 11/2 tbsp sultanas) = 1/2 cup cooked vegetables = 1/2 cup cooked or canned beans, lentils, chick peas or split peas = 1 cup salad vegetables = 1 small potato Bread, cereals, rice, pasta, noodles Vegetables, legumes Fruit Milk, yogurt, cheese Meat, fish, poultry, eggs, nuts, legumes 5-7 serves per day 7 serves per day 5 serves per day 2-3 serves per day 2 serves per day = 250 mL (1 cup) milk = 1/2 cup evaporated milk = 40 g (2 slices) cheese = 200 g (1 small carton) yogurt = 250 mL (1 cup) custard 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). Eat at least the following serves from the five food groups: Recommended serves for breastfeeding mothers A serve is... = 65 - 100 g cooked lean meat or chicken (eg. 1/2 cup mince, 2 small chops, 2 slices of roast) = 1/2 cup cooked or canned beans, lentils, chick peas or split peas = 80 - 120 g cooked fish fillet = 2 small eggs = 1/3 cup peanuts or almonds = 1/4 cup sunflower or sesame seeds (Choose reduced fat varieties) Y Will dieting help? Weight loss diets are not recommended for breastfeeding mothers. Eat in line with the Australian Guide to Healthy Eating. Don’t skip meals. Limit foods high in fat and sugar such as lollies, chocolate, soft drinks, cakes, chips, crisps, savoury snacks and take-aways. Use healthy cooking methods - steam, boil or grill. Trim fat from meats and avoid fried foods. Q A Q A Q A How can I return to my pre-pregnancy weight? Breastfeeding helps you shape up. Breastfeed for at least 12 months. Be sure to choose nutritious foods. A sensible aim is to lose half a kilogram a week. What about exercise? Being active helps you shape up. Broke n sleep and looking after your new baby can make you feel tired. Doing some gentle exercise helps you relax and give s an overall sense of well-being. Start by taking your baby for a walk. Wait until your six-week check with your doctor before swimming or starting more strenuous exercise. Shaping Up What to do if... Your baby has ‘gastro’ (vomiting or diarrhoea) There is normally no need to stop breastfeeding. Offer extra breastfeeds to replace fluid loss. Babies can dehydrate quickly. Do not delay seeking medical help. You are losing more weight than you want to Do not stop breastfeeding. Seek advice from a health professional. You may need to find ways to eat more. Try these suggestions: • Don’t skip meals • Have three main meals and three between-meal snacks • Keep easy-to-prepare nutritious snack foods on hand (eg. crackers and cheese, fresh fruit, yogurt, nuts and dried fruit, milkshakes or fruit smoothies) You think you’re not producing enough milk Offer extra breast feeds to your baby as sucking on the breast helps produce more breastmilk. Make sure you are eating a nutritious diet, drinking plenty of water and getting as much rest as possible. Taking care of yourself helps you take care of your baby. When you next visit the child health nurse or GP ask them to check your baby’s weight. A baby who is gaining weight is getting enough breastmilk. Did you Know? Be Aware... The more your baby sucks at the breast, the more breastmilk you make. Feed according to need, whenever your baby show signs of hunger or fussiness. Your baby will be happier and your milk supply greater. If your baby is sucking on a dummy (pacifier) or a bottle, he or she won’t feed as much and your milk supply will decrease. Topping up with infant formula can reduce your breastmilk supply. Breastfeeding offers some protection against allergy. Families with a history of allergies should consult their specialist. Breastfeeding is not a reliable method of contraception. Check with your GP for suitable contraceptive methods. Caffeine passes into your breastmilk and onto your baby. Limit caffeine containing drinks (coffee, tea, coc oa, cola, and energy drinks with guarana or cola nut). Alcohol passes into breastmilk, which is then absorbed by the infant. Breastfeeding mothers are advised not to drink alcohol. If you do drink alcohol, limit the amount to one drink a day t aken just after feeding. This will allow most of th e alcohol to be used up before the next feed. Prescription drugs and over the counter medici nes should be checked with your GP or pharmacist before you take them. Marijuana and other mood altering drugs should not be used by breastfee ding mothers as they pass into the breastmilk, affecting the baby. Smoking can affect milk supply and may cause stomach upsets in the infant. Mothers are advi sed not to smoke while breastfeeding. Taking care of yourself helps you take care of your baby Returning to work hink about breastfeeding when you are planning your work and childcare arrangements. Check if your workplace has a breastfeeding friendly policy. You may be able to take short breaks from work to express. Depending on the age of your child, you can plan breastfeeds before and after work, and more often on weekends. A combination of breastfeeding, expressed breastmilk and infant formula (if necessary) will allow you to continue to breastfeed your baby. Even if you need to reduce the number of breastfeeds you give your baby each day, it is still beneficial. Plan your work and childcare arrangements T Every mother should find out how to express breastmilk - ask your midwife, lactation consultant, child health nurse, or contact the Australian Breastfeeding Association. You may have a friend or family member who can advise you. Breastmilk should be immediately stored in clean containers in the refrigerator (for 3 to 5 days) or freezer. Date the container at the time of expressing. Use the oldest milk first. Always transport expressed breastmilk in an insulated container (eg. Esky) with a freezer brick. Once thawed, do not refreeze, and discard after 24 hours. Expressing breastmilk *Calls made from a mobile may be charged at a timed rate. Acknowledgments: The Australian Guide to Healthy Eating has been reproduced with kind permission of the Australian Government Department of Health and Ageing. For further support contact… local Family doctor local Community Child health nurse see inside your baby's purple 'All About Me' book, in the phone directory under 'Child health Centres' or www.health.wa.gov.au local lactation Consultant lactation consultant services www.lactation.org.au or Yellow Pages Australian Breastfeeding Association helpline Telephone 1800 686 2 686 www.breastfeeding.asn.au The Breastfeeding Centre of WA Telephone (08) 9340 1844 ngala helpline 8.00 a.m. – 8.00 p.m. 7 days a week Telephone (08) 9368 9368 Outside metro area - Freecall 1800 111 546* www.ngala.com.au