Your breastfeeding diet

While small amounts of what you eat and drink can find their way into breast milk, there is no special diet you need to follow while breastfeeding.

Try to eat a healthy, balanced diet that includes at least five portions of fresh fruit and vegetables, starchy foods like wholemeal bread and rice, as well as protein and dairy foods.

You may feel hungrier while feeding, so plan healthy snacks, such as carrots and hummus, wholemeal toast, dried fruit and yoghurts, to keep you going between meals.

Eating healthily while breastfeeding

A healthy diet while breastfeeding should include:

A healthy diet while breastfeeding should include:

• 5 portions of a variety of fruit and vegetables each day
• No more than one 150ml glass of 100% unsweetened juice
• Starchy foods such as wholemeal breast and pasta
• Plenty of fibre
• Protein such as lean meat and chicken
• Dairy foods such as milk and cheese (tofu and brown bread for vegans)
• Drinking plenty of fluids

Can I eat fish when breastfeeding?

Oily fish, such as sardines, mackerel, salmon and trout, contain healthy fats, so it's good to have a couple of portions a week, but no more than this as these fish can contain pollutants. There is no restriction on how much canned tuna and non-oily fish such as cod, haddock and plaice you can eat. Try to limit deep sea fishes such as swordfish shark and marlin to once a week as these fishes have high levels of mercury in.

Do I need to take vitamin D supplements when breastfeeding?

While most vitamins are obtained through a healthy diet, vitamin D, obtained from exposure to sunlight, is often lacking. It's therefore recommended that all breastfeeding mothers take a daily 10mcg vitamin D supplement, which will be passed on to your baby through your milk.

If you didn't take a vitamin D supplement during pregnancy, your baby may also need vitamin D drops when they are one month old. Ask your midwife for advice.

What should I drink when breastfeeding?

Drink plenty of water while breastfeeding. Try to limit your intake of caffeine-containing drinks such as tea, as the caffeine may affect your baby's sleep.

Can I drink alcohol when breastfeeding?

While there is no official recommendation for alcohol consumption while breastfeeding, the general advice is either to avoid alcohol, or try to limit yourself to one or two units once or twice a week. Bear in mind that it takes a couple of hours for alcohol to leave the bloodstream, so it makes sense to feed your baby just before a meal and a unit of drink so your body has time to process the alcohol before the next feed. Also bear in mind that alcohol may impair your ability to care for your baby, so be mindful of drinking alcohol if you will be looking after him/her.

Can I drink caffeine while breastfeeding?

Caffeine can reach your little one through your breast milk and may keep them awake. Caffeine is a stimulant and can therefore make your baby restless. As a result, it’s a good idea to limit the amount of caffeine you have during pregnancy and while breastfeeding to less than 200mg a day. To help you, here are some measurements to keep in mind:

• 1 mug of filter coffee: 140mg
• 1 mug of instant coffee: 100mg
• 1 250ml can of energy drink: 80mg (larger cans may contain up to 160mg caffeine)
• 1 mug of tea: 75mg
• 1 50g plain chocolate bar: up to 50mg
• 1 cola drink (354mls): 40mg

Healthy snack ideas for breastfeeding women

Here are a few ideas for things to snack on while you’re breastfeeding that are simple to make and will give you the energy and strength you need.

• Fresh fruit
• Sandwiches (grated cheese, mashed salmon etc.)
• Yoghurts
• Hummus with vegetable sticks
• Dried apricots, figs or prunes
• Vegetable and bean soups
• Fortified unsweetened breakfast cereals
• Milky drinks
• Baked beans on toast