Nutrition and Breastfeeding Articles

Drinks may be flowing in December, are you worried about overdoing it? Try these tips:

• Space them out: Alternate alcohol with water or bubbly water, to reduce overall alcohol and keep you hydrated.
• Pouring at home? Know your serves: 100mls wine & sparkling, 30mls spirits, 285mls beer (less than a stubby), 425mls light beer, 285mls cider.
• Limit cocktails, they are very high in sugar and contain multiple standard drinks.
• Be the nominated driver: If you have lots of parties, can you go alcohol free for some?
• Try zero alcohol options: a great alternative to alcohol. Check the labels before buying as remember they may also be high in sugar and added chemicals. We found these good options:
• Dash peach infused sparkling water
•  Polka botanical non-alcoholic spirit
• Iced tea homemade e.g. with a teabag and sparkling water

I’m breastfeeding, can I drink alcohol?
The safest option whilst pregnant and breastfeeding is to avoid alcohol altogether, as it can reduce breastmilk production and impact baby’s growth and development. Alcohol is present in breastmilk in the same levels as the bloodstream and it takes approximately 2-3 hours for the mother’s body to clear the alcohol in one standard drink. This time increases with each drink consumed. So if choosing to consume alcohol, wait around 2 hours before breastfeeding. Any milk expressed before the 2-hour window will need to be discarded, as it is not safe for the baby to consume. If there are times where a mother plans on drinking more than one standard alcoholic drink, plan ahead and express some breast milk beforehand to feed baby during this time. Below are two links to resources for further information:

• NHMRC Infant Feeding Guidelines
• Feed Safe App

By Emma McShane, Dietitian & Nicole Bando, APD, IBCLC
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1.      Balance
When life gets a little crazy busy, aim to be prepared for the weeks with meal prepping. Try double batch cooking and freezing. Keep canned or frozen foods handy, such as vegetables, eggs, baked beans & wholegrain bread for quick and healthy meals. If you can, take some time for yourself to do something you love.                                                                                                                                            
2.      Don’t restrict yourself
Though there may be more treats around than usual, it’s important not to restrict yourself before or after social occasions, by skipping meals. Stick to fresh whole foods where possible, with loads of fruits and vegetables, and remember this season is a small part of the year, so enjoy it and listen to your body. 
 
3.      Find time to move
Movement is so important for both your physical and mental health. Small steps count, so even 10-15 minutes of activity is a great start, try gradually building up to 30 minutes a day.  Switch off by playing a podcast or your favourite music.
 
4.      Listen to your hunger cues
It’s easy to overeat when food is plentiful. Tune into your hunger & fullness signals by taking your time. Remember it takes 20-30 minutes after eating for these signals to occur. Eat with awareness; choose foods you really feel like, to avoid mindless grazing.
 
5.      Perspective
Don’t let a day, a week, or even a month derail your overall health and wellbeing. It’s a small part of the year and whilst it’s important to make healthful choices and keep moving, it is also ok to indulge sometimes. If you can give yourself permission to enjoy, and tune into your body's messages, it can help to avoid unhelpful guilt. Aim to keep routine and structure where possible.

By Emma McShane, Dietitian & Nicole Bando, APD, IBCLC
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Children attend multiple parties every year. If each party provides lolly bags (alongside party food), our kids are likely to consume excessive amounts of sugar, with minimal nutrients. These foods take the place of healthier options and can impact healthy growth, mood & concentration, not to mention the copious plastic packaging that ends up in landfill. We can have a positive impact on our children and planet by choosing healthier party food options & lolly bag alternatives. Why not give these ideas a try for your next children's party?
 
-          Craft to-do sets e.g. scrapbooking materials
-          Colouring in books
-          Play-Doh kits
-          Pencils and notebooks
-          Books
-          Seedlings to grow a garden
-          Frisbee or sporting equipment such as a ball
-          Recipe cards to healthy recipes to make at home
 
Try providing these in paper bags instead of plastic bags to make your party more environmentally friendly. 

​By Emma McShane, Dietitian. Edited by Nicole Bando, Dietitian & LC