What's a healthy breastfeeding diet?
If you’re breastfeeding, a healthy breastfeeding diet is important as it can affect your baby as much as you. Get tips on what not to eat when breastfeeding and what to eat when breastfeeding.
1. Eat a well-balanced diet that includes plenty of fiber.
2. When it comes to fruit and veg, aim for at least 5 servings of fruit a day, and 7 servings of vegetables a day. For example, 1 serving of fruit could be an extra small banana, 1 cup of raspberries, or 17 grapes. 1 serving of veg could be ½ cup of cooked vegetables such as broccoli, ½ cup of cooked canned tomatoes, or 1 cup of raw vegetables, such as carrot.
3. Limit caffeine when breastfeeding as it may keep baby awake.
4. It’s best to avoid drinking alcohol and breastfeeding altogether.
5. If you’re exclusively breastfeeding, you’ll need an extra 330 calories of healthy food a day for the first six months.
6. Aim for 10 servings of grains a day. For example, 1 serving = 1 slice whole-wheat bread, 1/3 cup cooked rice, or ¾ cup ready-to-eat unsweetened cereal.
7. Drink 6-8 glasses of fluids—preferably water—a day. It’s a good idea to have a drink by your side when you’re breastfeeding.
8. Aim for 7 servings of protein-rich food a day, such as lean meat, chicken, eggs, nuts, seeds, and pulses, which are good sources of iron. For example, 1 serving is 30g (1oz) meat, fish, or poultry, or 1 egg.
9. Aim for 4 servings of dairy or suitable plant-based substitutes a day, for calcium and protein. For example, 1 serving is 1 cup milk or 1 cup plain yogurt.
10. Take a daily breastfeeding supplement with 10 micrograms of Vitamin D.
11. Avoid eating fish high in mercury such as shark, swordfish and marlin.
12. Oily fish such as mackerel are great but try not to eat more than 2 servings a week.
13. Prepare healthy nibbles before you go to bed to snack on during night feeds.
14. Take our Breastfeeding mom’s diet quiz to put your eating habits to the test!
Learn more on the benefits of breastfeeding milk.
Sources:
SMA Baby (2022) What to eat when breastfeeding, Newborn | SMA Baby.
Pregnancy and Baby breastfeeding diet (2022) NHS choices. NHS.
-
0 -
0
-
0
-
0
-
0
Related articles
Baby Vaccination & Immunization Schedule
Early infant immunization protects baby against serious illnesses. It may be hard to hear your baby cry; but remember that the pain lasts for seconds but the benefits last a lifetime.
3 mins to read
Healthy Diet for Nursing Mothers
Just as it was important to eat right while you were pregnant, it's also vital that you continue to do so while breastfeeding.
5 mins to read
Introducing a bottle expressed breast milk
Bottle feeding does not have to mean an end to breastfeeding. It may just be another means for your baby to continue to receive full nutrition in the form of expressed breast milk
4 mins to read
Breastfeeding Guide: Before, During & After Birth
Practical action steps to take before, during, and after birth
5 mins to read
Newborn Baby's Development: Months 1-3
How will baby explore her new environment? She will use her eyes, ears, her sense of smell and her sense of touch. There are many ways you can help her to discover her new world.
4 mins to read
How to Bathe Your Baby: Step-by-step
Baby’s first bath will be a new experience for both of you, so give yourself plenty of time to relax and enjoy it.
2 mins to read
Breast milk helps protect babies from diseases during infancy
And even later in life
1 min to read
The benefits of breastfeeding
Even before your baby makes her grand entrance, you may have noticed changes in your breasts. This is your body preparing to breastfeed.
3 mins to read
4 - 6month baby development
Let’s talk baby talk! No, not words just yet, but the language basics begin here! Baby’s giggles and shrieks mean she’s developing her language skills and you can help shape those skills.
5 mins to read
Why Is My Baby Crying - Why Babies Cry
When you’re a new parent your baby’s crying can be overwhelming. Remember it’s a new world outside the womb and your little one is adjusting to his new surroundings.
2 mins to read
Benefits of Breastfeeding and Breast Milk
Experts agree breast milk is best for babies. It is the most nutritionally complete food your newborn will ever have. The benefits of breastfeeding for you and your baby can last a lifetime.
3 mins to read
Your Breastfeeding Guide, Tips, and Much More
Yes, it seems like another pregnancy miracle, but it’s true—your body produces the perfect baby food: Breast milk. For starters, learn as much as you can even before baby arrives!
11 mins to read
Breastfeeding hunger & fullness cues
Depending on her level of hunger, your baby’s cues may become very obvious to you.
3 mins to read
Producing breast milk: The First Days
The milk you produce in the first few days after birth is rich in nutrients for baby’s tiny tummy. This will change to mature milk in the second week to meet baby’s growing demands.
3 mins to read
Baby is Teething
Teething, or “cutting of the teeth” is the process by which your baby’s teeth break through or emerge through the gums. This usually occurs between 6 months to 2 years.
4 mins to read
Breast milk is the best start for babies
Breast milk is the best start for babies
2 mins to read
Colic Symptoms & Relief
Infantile colic is characterized by intense, uncontrolled crying or fussing in an otherwise healthy and well-fed baby. Click here to know the symptoms and relief.
2 mins to read
Baby Stool
Yes, this is all about your baby’s poop! The most important thing is to be able to identify abnormal stool to know when to see your baby’s doctor if the need arises.
4 mins to read
