You have finished viewing your e-Prescription!
Take a Course
or
Close

{{{stage.title}}}
Melissa Little, Paediatric Nutritionist

Msc RD, Pediatric and Antenatal Dietician. She is a spokesperson for the British Dietetics Association on TV and in print. Member of the parliamentary group for a Fit and Healthy Childhood at Westminster for the UK Government.
{{ ellipsisText }}

Breastfeeding

Breastfeeding diet

As long as you stay well hydrated, take a vitamin D supplement and eat a balanced diet you do not need to worry about eating a special diet while you are breastfeeding. Although your body will require 500 extra calories a day most breastfeeding women find that their appetite and thirst increases when they begin breastfeeding and so they naturally consume the extra food and water they need. Don’t worry that you might not be eating the healthiest of diets as you will still make perfectly good breastmilk for your baby although it will help you have more energy if your diet is more balanced whether you are breast or bottle feeding.
Video Tutorial
In Short
Eat a balanced diet.

Drinking plenty of fluids. You may find that you have a huge thirst at the beginning of the breastfeed. This is thought to be stimulated by oxytocin which is produced by breastfeeding mums.

Breastfeeding requires an extra 500 calories a day but you do not have to force yourself to eat more to maintain an adequate milk supply.

Your Breastfeeding Diet
Extra 500 calories and big drinks of water

Breastfeeding requires a further 500 calories of food a day and more fluids but you do not have to force yourself to eat and drink in order to maintain an adequate milk supply and your appetite will probably increase naturally. You may find that you have a huge thirst at the beginning of the breastfeed. This is thought to be stimulated by oxytocin which is produced by breastfeeding mums. It’s a good idea to have a big glass of water to hand when you breastfeed your baby to slake this sometimes huge thirst.

Healthy diet

Try to eat –

  • Try to eat as much fruit and vegetables as possible –making sure to carefully wash these beforehand. The current recommendation is 5 portions per day and if you introduce at least one at each mealtime and have a piece of fruit or vegetable such as carrot sticks as snacks you will find it easier to achieve. Frozen fruit and vegetables also count but avoid too many fruit drinks or smoothies and they can have a high sugar content. Remember: if you don’t always eat a healthy diet, your breastmilk is still the optimum choice for your baby!
  • lots of protein from lean meat (including chicken), oily (only 2 portions of oily fish a week) beans and lentils
  • slow release carbohydrates from potatoes, brown rice, pasta and wholemeal breads (try to avoid lots of sugary breakfast cereal as they are highly refined and often contains lots of sugar which can cause big surges and drops in your blood sugar which can be tiring)
  • dairy foods, such as butter, milk, cheese and yoghurt. These contain calcium for your baby’s bones but you also need to include Vitamin D in your diet (see above). A small number of mums are worried that cow’s milk in their diet makes their baby unsettled. If you are concerned contact your local healthcare professional or breastfeeding supporter for advice.
  • Vitamins and minerals.
  • If you a vegan, you will probably be already taking a vitamin B12 supplement. This is even more important if you are breastfeeding.

It isn’t required to eat a special diet to be able to breastfeed but some mothers choose to take a multivitamin supplement.

Vitamin D
Sunflower_from_Silesia2

If you live in temperate regions e.g., the UK, you will be unable to get adequate levels of Vitamin D from the sun between October and March (and it is not possible to get everything you need from food). Vitamin D is vital for your baby’s growth and development so you will need to take a supplement containing high levels of vitamin D each. The UK Department of Health currently recommend that all breastfed babies from birth to one year of age should be given a daily supplement containing 8.5-10mcg of vitamin D to make sure they get enough.

Free supplements

Speak to your health visitor or doctor about Vitamin D and some mums may be eligible for free vitamins as part of the Healthy Start programme.

Avoiding foods or medicines

Some foods and medicines can pass into your breastmilk. If would like information on safe medicines to use while nursing, contact The Breastfeeding Network. You may also find their information sheets on different medications answer your questions. https://www.breastfeedingnetwork.org.uk/drugs-factsheets/

If you see a pattern in your baby being very unsettled after you have eaten a certain food or drink, talk to your health visitor or a breastfeeding counsellor at your local drop in clinic. It may be a coincidence but keeping a food diary can help.

Peanuts and other allergens

Peanuts are not listed by the Department of Health as a food to avoid when breastfeeding. If you have concerns or have a family history of allergies speak to a GP or paediatric allergy specialist.

Alcoholic drinks

Small amounts of alcohol can pass into your breastmilk. An occasional drink isn’t thought to harm your baby but it is best to limit alcohol drinks to less than two units a week. If you have established breastfeeding and your baby is able to also take a bottle you can express for your baby ahead of a special occasion.

All parents need to avoid being drunk when caring for a baby and should not share a bed or fall asleep with their baby.

Caffeinated drinks

Caffeine can pass into your breastmilk and acts as a stimulant to your baby. You may want to limit the amount of hot and cold drinks with caffeine during the day (it is also in chocolate and some medicines). In the USA, they recommend no more than 2 coffees or fizzy drinks containing caffeine.

Drinks containing caffeine can affect your baby and may keep them awake. While your baby is young, you may want to drink caffeinated drinks occasionally rather than every day.

DISCLAIMER
This article is for information only and should not be used for the diagnosis or treatment of medical conditions. Essential Parent has used all reasonable care in compiling the information from leading experts and institutions but makes no warranty as to its accuracy. Consult a doctor or other health care professional for diagnosis and treatment of medical conditions. For details click here.