Healthy breastfeeding diet

Healthy breastfeeding diet

Read time: 5 minutes

From staying well hydrated to eating a healthy balanced diet while breastfeeding, the nutritional choices you make enable your baby to get the vitamins and minerals they need to support their future health. With our knowledge on the importance of a healthy diet Aptaclub has created this useful guide on what you could include in your breastfeeding diet.

As they taste what you taste, breastfed babies may be more adventurous when it comes to weaning¹.

Eating more LCP-rich foods like salmon, mackerel, sardines and tuna, can encourage better visual and brain development².

The NHS advises taking 10 micrograms of vitamin D a day to reduce the risk of your baby developing bone problems³.

All of your baby’s nutrition comes directly from your breast milk⁴. That means every crunchy salad, curry or tuna steak you eat provides them with vital vitamins. And as they taste what you taste, breastfed babies may be more adventurous when it comes to weaning¹.

But it’s not just your baby who will benefit from the nutritional choices you make. Eating well can help you get the energy and nutrients you need to keep going. And eating the right amount – not too much or too little – could help maintain your milk supply⁵.

Now is a great time to health-check your diet to make sure you’re getting the key nutrients your baby needs for optimal growth and development⁴.

What to eat when breastfeeding?

You might find that you don’t need to make any changes to your existing diet, but as a guide, try to include the following in your breastfeeding diet plan⁶:

A variety of at least five portions of fruit and vegetables a day, whether fresh, frozen, dried or tinned
Starchy foods like wholemeal bread, pasta, rice and potatoes
Plenty of fibre from wholegrains (cereal or bread), pulses, fruit and vegetables
Protein from lean meat, poultry, fish, eggs and pulses
Calcium from dairy foods like milk, cheese and yogurt
At least two portions of fish a week, including a portion of oily fish

THE
SCIENCE
BEHIND

ESSENTIAL FATTY ACIDS

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Research shows that the essential fatty acids Omega 3 and Omega 6, which are found naturally in breast milk, are really important for the development of your baby’s brain, eyes and nervous system². Eating foods that are rich in Omega 6 and Omega 3, such as salmon, mackerel, sardines and tuna, will support your baby’s visual, sensory and cognitive development.

Research shows that two LCPs in particular – AA (Omega 6) and DHA (Omega 3), found naturally in breast milk – are important for the development of a baby’s brain, eyes and nervous system². Eating more LCP-rich foods like salmon, mackerel, sardines and tuna, can encourage better visual and brain development.

While Danish pastries, biscuits and chocolate might satisfy a sweet craving, foods high in sugar and calories often lack nutritional value. For a longer-lasting energy boost, try a handful of sunflower or pumpkin seeds with raisins, cranberries or goji berries.

Or, for something more substantial, choose a wholemeal pitta filled with salad and either lean meat, salmon, sardine or grated cheese; a bowl of high-fibre, fortified cereal with milk; or fresh fruit and yogurt.

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How many litres of water should you drink while breastfeeding?

Breastfeeding can be thirsty work. Keep a large glass of water next to you while you feed. Drinking fluids is extremely important for maintaining your breast milk production⁷. For this reason you should aim to drink 2 litres a day – or eight glasses. Water is the very best for hydration, but you can include milk and fruit juice too.

Too much strong tea and coffee should be avoided as small amounts of caffeine can be passed on to your baby. Alcohol should also be avoided as it can pass into your milk.

Vitamins and breastfeeding

Vitamin D, known as the sunshine vitamin, is essential for normal bone development. Due to a lack of sunlight in the UK, the NHS advises taking 10 micrograms a day to reduce the risk of your baby developing bone problems such as rickets. You can get these vitamins using healthy start vouchers (ask your GP if you are eligible for these) or ask your GP for a prescription as you can get these for free for 1 year after having your baby³.

Losing weight when breastfeeding

Breastfeeding burns approximately 500 calories a day⁸, and therefore will help you to lose any weight gained during pregnancy⁹. As your breast milk is providing all the nutrients for your baby, you need to ensure you are getting all the correct nutrition in your diet to ensure your baby’s best growth and development, so it is not advised to try and restrict your diet too much during breastfeeding. However, maintaining a normal diet with all the correct nutrients should help to increase the loss of your baby weight⁹.

View references

Beauchamp G and Mennella J. Digestion. 2011;83(Suppl 1):1– 6.
European Food Safety Authority Panel on Dietetic Products, Nutrition and Allergies. Scientific opinion: DHA and ARA and visual development. EFSA Journal 2009;941:1-14.
NHS– Breastfeeding and diet -Your pregnancy and baby guide [Online] Available at: https://www.nhs.uk/conditions/pregnancy-and-baby/breastfeeding-diet/ [Accessed December 2019]
Aaltonen, J., et al. Eur J Clin Nutr, 2010;65(1):10-19.
Amir, L., & Donath, S. Early Hum. Dev., 2012;88(7):467-471.
Marangoni, F. et al. Nutrients, 2016;8(10) :629
Morse, J., et al. Can J Public Health., 1992;83(3):213-6.
Guidelines for perinatal care. 7th American Academy of Pediatrics and the American College of Obstetricians and Gynecologists; Washington, DC: 2012.
Jarlenski, M. et al. Preventive medicine, 2014;69:146–150