Your healthy breastfeeding diet
From the source
Your baby gets their nutrients from you
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, while also helping you to sustain your energy levels.
Variety – the key to your breastfeeding diet
All of your baby’s nutrition comes directly from your breast milk. 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 – will help maintain your milk supply.
While you're breastfeeding, it's important to look after yourself too. 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 plan:
- 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
Swap sugary foods for…
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
Staying hydrated
Drinking fluids
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.
Eliminating foods from your diet
If your baby is unsettled or cries a lot after a feed when you have eaten a specific food – something spicy, for example – make a note of it and speak to your health visitor or GP to discuss the possibility of eliminating it from your diet. This can help you avoid missing out on necessary nutrients.
Taking vitamin D for your baby’s bones
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 rickets2.
LCPs and your baby’s brain, eyes and nervous system
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 system. Eating more LCP-rich foods like salmon, mackerel, sardines and tuna, can encourage better visual and brain development.
Next steps
Add these items to your shopping list:
- A vitamin D supplement of 10mcg/day
- Different fruits and vegetables to achieve your ‘5 a day’ (i.e. blueberries, satsumas, bananas, broccoli, red peppers – fresh, dried, tinned and frozen varieties all count)
- Wholemeal bread or pasta
- Fortified breakfast cereals (Bran Flakes, Weetabix and low sugar options are best)
- Oily fish (salmon, mackerel or sardines)
Try these LCP-rich recipes from BBC Good Food:
Toasted quinoa, lentil and poached salmon salad
Last reviewed: 28th July 2014
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