Breast milk provides all the nutrients that a baby needs for healthy development during the first few months of its life. A healthy, varied and balanced diet will help both you and your baby to thrive during the breast-feeding period.
DO EAT AND DRINK…*
- Plenty of fruit and veg (fresh, frozen, tinned, dried, or a glass of juice). Aim for at least five portions a day.
- Starchy foods such as bread, pasta, rice and potatoes to give you the extra energy you’ll need.
- Plenty of fibre (wholegrain bread, cereals, rice, beans and lentils).
- Protein such as lean meat and chicken, fish, eggs and pulses.
- Fish at least twice a week, including some oily fish such as salmon, sardines and trout.
- Dairy foods – milk, cheese and yogurt, which contain calcium and protein.
- Drink at least 6-8 glasses (1.2 litres) of fluid every day. While breast-feeding, have a long, cool drink by your side, to protect against dehydration. Water, milk and unsweetened fruit juices are all good choices.
TRY TO AVOID…
- Although oily fish is a healthier choice, because it can contain pollutants, don’t eat more than two portions a week when breast-feeding. Oily fish includes farmed salmon, mackerel, sardines, anchovies and trout.
- You should also avoid eating more than one portion of shark, swordfish or marlin a week, because of the levels of mercury in these fish. For the same reason, limit your tuna intake to two tins or one fresh steak a week.
- Too much caffeine can upset your baby’s stomach, so keep your intake of caffeinated tea, coffee and cola drinks to a minimum.
- Try to limit alcohol to an occasional glass and avoid drinking just before you feed your baby.
- If there’s an allergy to peanuts in your family, avoid eating peanuts and peanut products while you’re
breastfeeding.
* Information from the Food Standards Agency
