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5 important nutrition tips for breast feeding mothers

If you’re currently breastfeeding your babe or pregnant and intending to nurse then keep these nutrition tips in mind.

1. Drink 2.6L water daily, more if exercising. Herbal decaf tea counts but regular black tea and coffee don’t as they have diuretic effect. We need good hydration to healthy lactation.

2. Up calories by 500-700 per day. Focus on quality nutrition in foods not Mars bars and milkshakes.

3. Increase protein intake to 2g / kg body weight. Protein requirements sit between 1-1.5G/kg body weight in pregnancy but the demands increase when feeding. Try to include protein rich foods in both meals and snacks

4. Focus on DHA rich foods to support baby’s and your brain function and cognition. Enjoy fatty fish such as salmon, mackerel, herring, trout, algae oil, flaxseeds, walnuts, seaweed and eggs. Iron rich foods go for dark leafy greens, legumes, tofu nuts and seeds. Team iron rich vegetarian foods with vitamin c rich foods for improved bioavailability.

5. Eat plenty of wholefood carbohydrates/ not refined ones. Focus on oats, barley, buckwheat, pumpkin, sweet potato, beetroot.

Want to learn more? Join myself and co-founder, Brittany Darling on our new venture  at @dayonefertility

Jacqueline Alwill

Jacqueline is an Accredited Nutritional Medicine Practitioner specialising in family and early childhood nutrition and gut health. She writes for several media publications, hosts a regular nutrition segment on Channel 7 and in 2016 published her first book, "Seasons to Share" (Murdoch Books). Jacqueline is passionate about working with corporations and brands to support and educate their community and audience and is currently a media spokesperson and ambassador for Remedy Drinks, Eimele Australia, Woolworths, Kitchenaid and Nutrition Director at Bondi Bubs Wholefoods. She is mum to Jet and outside her working hours you'll find her with her family in the surf, on the beach, or out and about in nature.

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