A good nutrition is a must during breastfeeding, as your body in this period is quite in need of essential nutrients; and the energy it gets from fat reserves stored throughout pregnancy is not enough to meet its requirements, and needs to be supported with a healthy varied eating plan.
The following are the main guidelines for a nutritious breastfeeding diet:
- Try to vary your meals so that you eat an assortment of different food groups: 7 servings of veggies and legumes, 2 servings of fruits, 9 servings of whole grains, 2 servings and a half of lean meat/ poultry/ fish/ eggs/ nuts, and 2 servings and a half of dairy products.
- Enrich your diet with iodine sources, like seafood, eggs and iodine fortified bread, to supply your breast milk with much needed nutrients for your baby’s growth and brain development.
- Drink lots of water and other healthy beverages to compensate the amount of fluids you typically lose during each nursing session.
- Limit your caffeine consumption, as this stimulant can reach your baby through your breast milk.
- Enrich your meals with fiber sources such as fruits, prunes, vegetables, grains and seeds, to prevent or ease symptoms of constipation, one of the most common issues postpartum.
- Try to avoid eating fatty and sugary foods, like chocolate, biscuits and potato chips.
Whilst you follow through these guidelines, keep a close eye on your little one. And if he shows any health symptom because of a particular food you ate, like gas-producing broccoli and cauliflower for instance, you will want to contact your GP or health care provider for advice.
Read More: Protein In Breast Milk
Get full access to expert-backed nutrition support
Curated content based on your preferences
Learn about various feeding options and what each means for you and your baby
Tailored Practical Tools
Try our tailored practical tools to guide you through the parenting journey.
My First 1000 Days club
Customised notifications, reminders and newsletters
Still haven't found what you are looking for?
Try our new smart question engine. We'll always have something for you.