What to Eat While Breastfeeding: A Simple Guide for New Mums

This article is written by our registered dietitian for those mums that have been lucky enough or have decided to breastfeed. It can be extremely hard to breastfeed and if you have decided not too or have found it difficult we have written other articles on what to eat for your postpartum journey which we hope you will find just as helpful.

Breastfeeding is a special time, not just for bonding with your baby but also for supporting your own health. While there’s no need to follow a completely different diet, there are a few important points to keep in mind to meet your and your baby’s nutritional needs.

What to Eat While Breastfeeding: A Healthy Balanced Diet

Generally, we recommend what you should eat while breastfeeding should mirror a balanced, varied diet recommended for everyone. Focus on:

• Fruits and vegetables: Aim for at least five servings daily (fresh, frozen, or tinned all count). Ideally if we can achieve 6-8 portions then all the better. Here is some handy guidance on what a portion consists of.

• Whole grains and starchy carbs: Choose wholemeal options when possible—like brown rice, oats, or wholegrain bread.

• Protein sources: Include a variety like beans, lean meats, fish, dairy, eggs, and plant-based proteins.

• Calcium-rich foods: Essential for maintaining strong bones. Think dairy, fortified plant milks, leafy greens, tofu, and almonds.

• Fibre and fluids: Whole grains, fruits, and plenty of water help prevent postpartum constipation and keep you hydrated.

  
  

Extra Energy and Nutrient Needs for Breastfeeding

Breastfeeding can increase your energy demands, but the exact amount varies. Exclusively breastfeeding mothers might need around 300 extra calories a day. Rather than calorie counting, listen to your hunger cues.

Key nutrients to pay attention to:

• Protein: Needs rise slightly, but most diets already meet these levels.

• Calcium: Requirements nearly double! Prioritise dairy, fortified products, and leafy greens.

• Vitamin D: A 10mcg supplement daily is recommended, particularly in the winter months.

Special Considerations

• Hydration: Aim for several extra glasses of fluid each day—water is best.

• Fish: Enjoy fish for its nutrients but limit oily types like salmon to twice weekly, and avoid high-mercury species like shark and swordfish.

• Caffeine and Alcohol: Keep caffeine to moderate levels (around 200mg/day) and limit alcohol intake, especially in the early months.

• Allergens: Unless your baby shows signs of a food sensitivity, there’s no need to avoid specific allergens like nuts or eggs.

Supplements

Most nutrients can come from your diet, but vitamin D is a must. If you’re vegan or concerned about gaps in your diet, a specialised breastfeeding multivitamin could be a good backup.

Summary: A balanced, varied, and nutrient-rich diet is key during breastfeeding. Focus on real, wholesome foods, stay hydrated, and supplement with vitamin D as needed. If you have any concerns, always consult a healthcare provider.