It’s important to eat healthily when you need the energy to look after your baby and while breastfeeding, your baby receives the benefits, too.
Keep up your intake Breastfeeding gives your baby all the food and drink she needs until you introduce her to solids and by eating healthily yourself you can make sure she gets all the nutrients she needs. Breastfeeding can make you hungrier and thirstier than usual as your body needs extra energy to produce milk. On average you’ll need about an extra 300-400 calories a day while breastfeeding. While you’re feeding, keep a glass of water, milk or diluted fruit juice nearby as you’re likely to feel thirsty. Keep cups of coffee, tea and cola to a minimum as their caffeine content can be passed on during breastfeeding. You’ll also be more prone to constipation during breastfeeding, so drink plenty of fluids to help prevent this.
Eating Safely It is now safe for you to eat foods such as soft cheeses, pates and liver which were banned while you were pregnant. But you should still avoid any foods which carry a higher risk of toxoplasmosis, such as raw or undercooked meat and unwashed fruit and vegetables, although these pose no risk to your breastfeeding baby. Good hygiene in the kitchen is essential to keep you, and therefore your baby, healthy - your milk flow can be affected if you are struck down with food poisoning. Always wash your hands before and after preparing foods and store raw and cooked meats separately.
Some foods you eat can upset your baby. Common culprits include:
* Caffeine Found in cola, tea and coffee, too much can make your baby irritable. Try decaffeinated alternatives or restrict your intake to three cups a day.
* Alcohol One or two units a day (not more than 14 units a week) won’t affect your baby, but any more than this may make her irritable. One unit is a small glass wine, a pub measure of spirits or half a pint of beer.
* Chocolate, garlic and ginger These may irritate your baby and may contribute to colic.
* Cauliflower, Brussel sprouts and Cabbage These may also irritate your baby and may cause colic.
* Peanuts Allergies to peanuts are increasing in children and, in rare cases, can be life-threatening. You can lower your baby’s risk of developing a peanut allergy by avoiding peanuts while pregnant and breastfeeding and not giving her peanuts or peanut products until she is three.
Good foods for breastfeeding For a healthy diet you need to eat a good variety of foods.
* Starchy foods These include bread, cereals, potatoes, rice, pasta, noodles, and grains such as oats and barley. They’re good for breastfeeding as they give you energy and contain fibre to help prevent constipation. You should try to have starchy foods at every meal and aim to have at least four servings a day. One serving would include one or two slices of toast, a portion of spaghetti or a bowl of cereal.
A good breakfast while you’re breastfeeding is a bowl of iron-enriched cereal and a glass of fresh orange juice (to encourage iron absorption) as your iron levels may be a little low after pregnancy.
* Milk and dairy foods These include milk, cheese, yoghurt and fromage frais. Dairy foods are important because if you don’t eat enough it’s difficult to meet your body’s need for calcium. The Department of Health recommends that if you are breastfeeding you have an extra 550mg of calcium a day, equivalent to about 568ml (one pint) of full cream, semi-skimmed or skimmed milk. You should try to have at least five servings a day. Milk on cereal, a small pot of yoghurt or a small piece of cheese each count as one serving.
* Fruit and vegetables These contain essential vitamins and minerals to keep you healthy and fibre to prevent constipation. Try to eat at least five servings each day (fresh, frozen and canned varieties), including one which is a good source of vitamin C, such as citrus fruit or a dark green leafy vegetable. Steaming or stir-frying vegetables helps to retain their vitamin content. A single serving could be a piece of fruit, a portion of vegetables or a glass of unsweetened fruit juice.
* Protein-rich foods This group includes meat, fish, eggs, beans (including baked beans), lentils, nuts and seeds. Vegetarians can boost levels of vitamin B12 by eating yeast extract. Aim to eat two servings a day. A serving would be a handful or nuts or seeds or a portion of meat or fish.
‘I had to keep up my energy’ Tina Gough, mum to Ella, 3 and Tom, 6 months.
‘When I was first breastfeeding Tom I got very thirsty, so I always had a glass of apple juice or mineral water handy. I don’t drink much tea or coffee, but if I do have a coffee I make it quite milky. I’m vegetarian so I already have a high intake of dairy products and don’t feel I need more. Now Tom’s older, I have a glass of wine most evenings and it doesn’t bother him.’
