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📌 SAVE this for postpartum meal planning. If y

📌 SAVE this for postpartum meal planning.

If you picked red meat, you were right, and the bigger reason is not just how much iron it contains, but how well your body can absorb it.

Red meat provides haem iron, which is absorbed more efficiently than the non-haem iron found in spinach and other plant foods. On average, around 25% of haem iron is absorbed compared with about 10% of non-haem iron.

Iron is also doing some pretty important work behind the scenes. Almost two-thirds of the body’s iron is found in haemoglobin, helping transport oxygen around the body, and iron also supports energy, muscle metabolism and concentration. 🩸

Low stores are common. Around 20–30% of Australian women have low iron stores, with rates higher in younger women. Pregnancy also increases iron needs from 18 mg to 27 mg per day, which can leave stores more vulnerable heading into postpartum.

Spinach is still a great iron-containing food. Pairing it with vitamin C-rich foods like capsicum, tomato or citrus can help your body absorb more of that non-haem iron. 🍊

After birth, especially if you experienced blood loss or had low iron during pregnancy, getting a variety of iron-rich foods into your week can be an important part of recovery. 💜✨

#breastfeedingdietitian #pregnancynutrition #breastfeedingmom #pregnancyjourney #pregnancy

Share this with a breastfeeding mum who suddenly n

Share this with a breastfeeding mum who suddenly needs a water bottle the size of a small swimming pool 😂💧

That intense thirst during a feed is very real.

Your body uses extra fluid to make breastmilk, so it is normal to feel thirstier while breastfeeding. Some mums notice it most strongly as soon as their baby latches, which can feel like your body has remembered every drink you have not had all day 🤱

A few simple ways to stay on top of it:
💧 Keep a full water bottle beside your usual feeding spot
🥛 Have a drink with meals and snacks
🧊 Refill your bottle before you sit down to feed
🍉 Include hydrating foods such as fruit, yoghurt and soups
🚰 Drink to thirst rather than forcing huge amounts at once

You do not need a perfect hydration routine. Having water within reach every time you feed can make a big difference!

#breastfeedingdietitian #breastfeedingmama #breastfeedingadvice #breastisbest #newmama

✨ The next cohort of my Postnatal Roadmap member

✨ The next cohort of my Postnatal Roadmap membership is coming soon! Comment “ROADMAP” to learn more.

You spend hours preparing nourishing meals for postpartum, imagining yourself sitting down to enjoy a proper lunch.

Fast forward a few weeks and you’re eating cold leftovers straight from the container, with one hand, while your baby has decided it’s time to cluster feed. 🤱

Suddenly, anything you can eat one-handed feels like a five-star meal. 😂

Having meals ready to go can make those early postpartum weeks a little easier, but there’s so much more to prepare for beyond what’s in your fridge.

That’s why I created the Postnatal Roadmap membership, to help you navigate everything from postpartum nutrition and breastfeeding to recovery and life with a newborn.

👇 COMMENT below if you can relate to the reality of postpartum meals!

#breastfeedingdietitian #breastfeedingmama #breastfeedingadvice #breastisbest #newmama

✨ The next cohort of my Postnatal Roadmap member

✨ The next cohort of my Postnatal Roadmap membership is coming soon! Comment “ROADMAP” to learn more.

You spend hours preparing nourishing meals for postpartum, imagining yourself sitting down to enjoy a proper lunch.

Fast forward a few weeks and you’re eating cold leftovers straight from the container, with one hand, while your baby has decided it’s time to cluster feed. 🤱

Suddenly, anything you can eat one-handed feels like a five-star meal. 😂

Having meals ready to go can make those early postpartum weeks a little easier, but there’s so much more to prepare for beyond what’s in your fridge.

That’s why I created the Postnatal Roadmap membership, to help you navigate everything from postpartum nutrition and breastfeeding to recovery and life with a newborn.

👇 COMMENT below if you can relate to the reality of postpartum meals!

#breastfeedingdietitian #breastfeedingmama #breastfeedingadvice #breastisbest #newmama

Preparing to breastfeed? Comment LATCH to learn mo

Preparing to breastfeed? Comment LATCH to learn more about personalised support through Let’s Get Latched 🤱🩷

Breastfeeding may involve one person feeding the baby, but it should still feel like a team effort.

Partner support can look like:
🍽️ Bringing meals, snacks and water
🧺 Taking care of household jobs
👧 Looking after older children
🌙 Bringing the baby over for night feeds and helping settle them
🛁 Changing and bathing the baby without being asked
💆 Offering a back or shoulder rub
📣 Reminding her she is doing an incredible job

You do not need to know everything about breastfeeding. Be present, notice what needs doing and help her feel supported rather than watched or judged and putting more “to-do-lists” on her plate. 🤍

#breastfeedingdietitian #breastfeedingmama #breastfeedingadvice #breastisbest #newmama

Preparing to breastfeed? Comment LATCH to learn mo

Preparing to breastfeed? Comment LATCH to learn more about personalised support through Let’s Get Latched 🤱🩷

Breastfeeding may involve one person feeding the baby, but it should still feel like a team effort.

Partner support can look like:
🍽️ Bringing meals, snacks and water
🧺 Taking care of household jobs
👧 Looking after older children
🌙 Bringing the baby over for night feeds and helping settle them
🛁 Changing and bathing the baby without being asked
💆 Offering a back or shoulder rub
📣 Reminding her she is doing an incredible job

You do not need to know everything about breastfeeding. Be present, notice what needs doing and help her feel supported rather than watched or judged and putting more “to-do-lists” on her plate. 🤍

#breastfeedingdietitian #breastfeedingmama #breastfeedingadvice #breastisbest #newmama

Tag a breastfeeding mum who suddenly requires a wa

Tag a breastfeeding mum who suddenly requires a water bottle as large as a small pool 😂💧

That sudden intense thirst while feeding is truly no joke.

Your body expends extra fluid to produce breastmilk, making it completely normal to crave more water while nursing. Many mums feel this hit hardest the exact second their baby latched, feeling like your system is recalling every single sip you missed all day long 🤱

A few easy habits to help you stay hydrated:
💧 Keep a full water bottle right by your nursing spot
🥛 Grab a drink during meals and snacks
🧊 Top off your bottle before you settle in to feed
🍉 Snack on hydrating foods like fruit, yogurt and soups
🚰 Just drink to thirst instead of forcing massive amounts at once

You definitely do not need a flawless hydration routine. Simply keeping water in arm's reach for every feed helps tremendously!

#breastfeedingdietitian #breastfeedingmama #breastfeedingadvice #breastisbest #newmama

Send this to a friend who understands the boundary

Send this to a friend who understands the boundary between genuine support and unwanted advice. 🤍

Breastfeeding mothers get flooded with opinions. Most of them aren't actually helpful. 🫠

Often the best support has zero to do with milk production, feeding routines or personal anecdotes.

Just ask what she needs. Bring her a snack. Hold the baby so she can eat. Tell her she's doing amazing.

And please, keep the unasked-for opinions to yourself

#breastfeedingdietitian #breastfeedingmama #breastfeedingadvice #breastisbest #newmama

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