Healthy breastfeeding diet
0 - 3 Months

Healthy breastfeeding diet

Your breastfeeding diet affects your baby almost as much as you. So, here’s a few recommendations to consider including what to eat and what not to eat when breastfeeding

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Try and eat a well-balanced diet that includes plenty of fibre.
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When it comes to fruit and veg, keep eating at least five portions a day.
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Limit caffeine when breastfeeding as it may keep baby awake
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It’s best to avoid drinking alcohol and breastfeeding altogether.
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If you’re exclusively breastfeeding you’ll need an extra 330 calories of healthy food a day for the first six months.
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Drink 6-8 glasses of fluids a day. When breastfeeding, have a drink by your side.
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Eat lots of protein rich food such as lean meat, chicken, eggs, nuts, seeds, and pulses which are good sources of iron.
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Eat dairy or suitable plant-based substitutes, for calcium and protein.
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Take a daily breastfeeding supplement with 10 micrograms of Vitamin D.
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Avoid eating fish high in mercury such as shark, swordfish and marlin.
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Oily fish such as mackerel are OK but no more than 2 portions a week.
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Prepare healthy nibbles before you go to bed to snack on during night feeds.
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