Eating well when breastfeeding twins or triplets Te kainga pai ina whāngai ana i ngā māhanga, ngā takitoru rānei

Breastfeeding can take time to learn. There may be more challenges when breastfeeding more than one pēpi, but most women will be able to breastfeed their babies.  

Many women are concerned they will not have enough milk for their twins or triplets. Your supply of milk will adjust to what your pēpi need. You will be able to produce enough milk if you are breastfeeding and expressing regularly. The more milk that is removed from your breasts, the more milk your body will produce. Your midwife or lactation consultant can give you information on expressing.

Expressing breast milk

You will need to eat and drink more than usual to:

• help your body produce enough milk
• keep up your own nutritional needs.

It will be very helpful if you have support from your partner, whānau and friends with grocery shopping and preparing meals.

When breastfeeding more than one pēpi, the easiest way to keep up your nutritional needs is to eat small meals often — eating 6 to 8 times a day.

Make sure you include protein-rich and calcium-rich foods in your meals such as animal milks or some plant milks, tofu, yoghurt and cheese.

Your nutrient needs are very high, so choose healthy and nutritious foods at all meals and snack times.

Snacks while breastfeeding

Snack ideas:

• fresh, frozen or canned fruit
• a small handful of nuts or seeds (30 g), raw or roasted without added fat
• wholegrain toast or crackers with toppings such as avocado, cheese, peanut butter or hummus
• boiled eggs
• wholegrain cereal such as muesli or porridge with milk, yoghurt and fruit
• fruit smoothie made from milk, yoghurt and frozen fruit, or other milky drinks
• greek yoghurt or ice cream with fruit
• rice or pasta salad
• sushi.

If you are concerned about your eating, talk to your midwife or lactation consultant about being referred to a dietitian.

Eating well when you are breastfeeding

You may find you get very thirsty.

• Drink to your thirst but try to have at least 12 cups of fluid a day including some milk or diluted fruit juice.
• Have a snack and a drink ready before you start feeding your pēpi. Drinking something yourself every time you breastfeed or express is a good way to remember to keep up your fluids.
• Take a large glass or bottle of water with you to bed to drink during the night.

Drinking alcohol

It is best to avoid alcohol. If you want to have a drink, you will need to wait 2 hours after drinking for each standard drink before you next breastfeed. This allows the alcohol to clear from your milk.

You might choose to pump (express) and dump (throw away) your milk after drinking alcohol to ease any discomfort in your breasts. You will need to have a supply of previously expressed breast milk to feed your pēpi over this time.

Breastfeeding and alcohol