As a new mum, you’ll be juggling a frequent feeding schedule with all the other demands on your time and energy. It can be exhausting.

Eating the right amount of a variety of foods will help you keep your energy levels up and provide nutritious breast milk for baby.

What’s the best nutrition for new mums?

Your recommended daily intake of nutrients increases up to 88% when you’re breastfeeding3, so you’ll need more nutrients to be able to make good quality breast milk. Increasing the quantities of vegetables and grains in your diet will support your own health and help you provide for your growing baby.

The 2013 Australian Dietary Guidelines5, published by the National Health and Medical Research Council, include recommendations for breastfeeding women as shown in the table below: 

Food group Minimum Recommended Daily Intake (RDI) Serving Size
 Vegetables 7.5 serves of different types and colours

A standard serve is about 75 g
(100–350 kJ), which equals:

- ½ cup of cooked green or orange vegetables, or

- ½ cup of cooked beans, peas or lentils, or

- 1 cup of raw salad vegetables.

 Fruit 2 serves

A standard serve is about 150 g (350 kJ), which equals:

- 1 medium apple or banana, or

- 2 small plums or apricots, or

- 1 cup of canned fruit (no added sugar).

Grains (breads, cereals, rice, pasta, oats, etc.) 9 serves, preferably wholegrain/ high fibre

A standard serve is 500 kJ, which equals:

- 1 slice (40 g) of bread, or

- 1/2 cup (75–120 g) of cooked rice, pasta or noodles, or

- 1/4 cup (30 g) of muesli, or

- 3 (35 g) crispbreads.

Lean meats and poultry, fish, eggs, tofu, nuts and seeds 2.5 serves

A standard serve is 500–600 kJ, which equals:

- 65 g of cooked lean red meats like beef, lamb, veal or pork, or

- 80 g of cooked lean poultry like chicken or turkey, or

- 100 g of cooked fish fillet or one small can of fish, or

- 2 large (120 g) eggs, or

- 170 g of tofu.

Milk, yoghurt, cheese and/or their alternatives 2.5 serves, mostly reduced fat

A standard serve is 500–600 kJ, which equals:

- 1 cup (250 ml) of milk, or

- 2 slices (40 g) of hard cheese, like cheddar, or

- ¾ cup (200 g) of yoghurt.


The guidelines also advise to:

  • Switch from saturated fats like butter and cream to unsaturated fats like oils and spreads.
When you want a snack, choose a healthy option like yoghurt, a piece of cheese or a piece of fruit
  • Cut back on processed and fast food. Takeaway meals and pre-made food like biscuits, cakes, processed meats, chips, sweets and soft drinks should only be eaten occasionally, if at all. When you want a snack, choose a healthy option like yoghurt, a piece of cheese or a piece of fruit.
  • Drink at least 2 litres of water a day to keep hydrated.

Mum eating healthy food with baby

If you’re able to breastfeed, you’ll be providing the essential nutrition for your baby. Breast milk supports healthy development and helps bolster your baby’s immune system. Breastfeeding is also a great bonding experience for mums.

The Australian Dietary Guidelines5 recommend that babies are exclusively breastfed for around the first 6 months of life and continue to receive breast milk until the baby is at least 12 months old. 

What you eat and drink can be passed through your breast milk to your baby

Foods and drinks to avoid or limit when breastfeeding

You’ll be happy to know that most of the food that was off the menu when you were pregnant can now be enjoyed again. But be mindful that what you eat and drink can be passed through your breast milk to your baby.

  • Caffeine can make your baby restless and might interrupt your own sleeping patterns. Try to limit or reduce your daily intake.
  • Alcohol and recreational drugs can affect your baby. The safest option is not to drink alcohol or take any recreational drugs when breastfeeding.

Nutritional support for new mums

Pregnancy may have left you low in iron and other important nutrients. Caring for a new baby will take up a lot of your time and energy, so you may find it difficult to eat properly in the first few months.

Breastfeeding mums 

If you’re breastfeeding, you’ll need extra nutrients to cope with the demands of a hungry baby. Elevit Breastfeeding is specially formulated to support your increased nutritional needs, for baby's healthy development. It helps support your immunity, energy and baby's brain and eye development.

If you’re not breastfeeding, Elevit Women’s Daily Multivitamin will provide you with a specific combination of nutrients to help you stay on top of your busy routine. Each tablet includes iron for energy, calcium for healthy bones, B group vitamins to help manage stress, and vitamins C and zinc for immunity. Elevit Women's Multi is not a pregnancy supplement. If you are planning a future pregnancy take Elevit pregnancy supplement.

We’ve got more tips to help you out

Healthy eating will help give you the nutrients you need to stay on top of your new role. Now check out our lifestyle tips for new mums for advice to help you settle into your routine and enjoy baby’s first months.