What to eat when breast feeding

A good diet while breast feeding is important for your own health and will help to give you the additional nutrients and energy you need to feed your baby. Here is a list of foods that support your body while breast feeding, to help give you the stamina needed to care for a new baby.

  • Grain (cereal) foods

    Try wholegrain cereal varieties as they provide the most fibre and nutrients.

    Grain (cereal) foods

  • Fruit

    Aim for 2 medium pieces of fresh fruit each day.

    Fruit

  • Dairy

    Choose reduced fat milk, yoghurt and cheese. Alternatively, calcium-enriched soy and rice drinks are an option.

    Dairy

  • Lean meats, poultry, fish, eggs or plant based alternatives(nuts and seeds)

    Peanuts and other nuts are an appropriate, convenient snack for breast feeding women.

    Lean meats, poultry, fish, eggs or plant based alternatives(nuts and seeds)

  • Vegetables

    An essential part of a healthy diet but many of us do not eat enough. Aim to fill half your plate at dinner and sneak some into smoothies.

    Vegetables

  • Good hydration

    Aim for nine glasses a day, with the majority originating from water. Keep a bottle of water handy while you are breast feeding and add a squeeze of lemon juice to add interest if needed.

    Good hydration