Postpartum Breastfeeding Wellness

September 03, 2021 2 min read

For 40 weeks your body nourished your growing baby. During this time your precious bub was given first options on all available nutrition & mumma got the leftovers!

During breastfeeding, things change - mumma gets first option on nutrients, bubba gets the leftovers! If the drain is too much, nutrients are mobilised out of mumma’s tissue, into circulation for breastmilk production.

Whats more, baby is growing bigger and their demand is increasing as they learn and absorb all they need to in the world outside THE protected environment of the uterus.

Research shows us the energy demands of breastfeeding exceed pre-pregnancy demands by approximately 640 kcal/day during the first 6 months post-partum compared with 300 kcal/day during the last two trimesters of pregnancy (and that’s just energy, not specific nutrients!)

Maintaining a nutrient dense diet and a personalised supplement regime during pregnancy prepares us for wellness in the post-natal period, including healthy breast milk production.

After giving birth, mumma needs to be replete in the nutrients she will need in abundance to nurture her growing bub optimally AND to feel healthy, calm and resilient.

Some of the nutrients in highest demand for healthy breastmilk are 

Found in meat, fish, chicken, eggs, cheese, lentils, chick peas, tofu, beans, nuts and seeds

🌿B complex vitamins

Found in whole grains, eggs and dairy, dark leafy veggies, sunflower seeds, almonds, citrus fruit, bananas, avocados, beans & lentils


Found in liver, beef, turkey, tuna, eggs, oysters, leafy greens, tofu & cashews


Found in pumpkin seeds, shellfish, eggs, legumes, nuts & seeds, meat and whole grains


Found in cheese, yoghurt, soy milk, sardines, leafy greens, tahini, fish with bones 

🌿Essential Fatty acids

Found in oily fish – salmon, mackerel, tuna, herring, trout, sunflower, sesame & pumpkin seeds, avocado, walnuts, flaxseeds & olive oil

It looks like another win for the Mediterranean diet, you can google Mediterranean diet recipes and get a whole lot of inspiration for your next meal.

Careful supplement prescription is a vital part of postpartum breastfeeding wellness, so don’t hesitate to make your post-natal appointment for a personalised approach.

Remember in looking after YOU, you are looking after BABY

- Natalie

Also in Journal

Is Organic Really Better? with Laura Bond
Is Organic Really Better? with Laura Bond

May 19, 2022 2 min read

In Australia, finding organic produce can be a bit of a mission. So, is it worth trekking to farmer’s markets, scouring the organic section at large supermarkets and paying more? The answer is a resounding yes.

Read More
Best First Foods for Baby with Laura Bond
Best First Foods for Baby with Laura Bond

May 19, 2022 2 min read

Weaning is one of my favourite topics to discuss with clients. Get this right, and you will not only help establish wonderful gut health for your child, but you will also significantly reduce your chances of having a fussy eater!

Read More
Get Pregnant Even if You've Tried Everything. Summit Interview with Natalie Pickering
Get Pregnant Even if You've Tried Everything. Summit Interview with Natalie Pickering

April 26, 2022 1 min read

Tips to creating a lush, receptive uterine lining ready to support and nourish your precious embryo.

Read More

join the family