What to Eat While Breastfeeding

Posted by Adele Henderson on

mother eating while holding baby

Being a new ‘mumma’ can bring huge changes to your life, especially if it’s your first child. In order to look after both you and your bub, it's vital to ensure you’re eating for two!

Whilst your body experiences changes during pregnancy and even after - one thing that doesn’t change is the importance of a healthy diet. While nursing your newborn, it is crucial to get in some extra nutrients for both you and your little one (Breastfeeding burns up to 500 calories a day!). You might be hoping to lose the baby weight quickly but be patient! In fact for the first three months, you may still hold on to fat as you need that extra energy. The good news is, you’ll start burning the calories fast once you’ve breastfed for 3-6 months!

Here are some of the foods we think you should indulge in to feel your best for your new ‘bundle of joy’; 

1. Water

As you lose a lot of fluids during breastfeeding, hydration is key when it comes to new mums. While dehydration can eventually affect your milk supply, it can also cause problems such as fatigue and constipation. A minimum of 8 glasses a day is recommended!

2. Key Nutrients

This is a big one! Your nutrient needs are greater when breastfeeding your bubba, therefore it’s necessary to load up on them. Nutrients such as Vitamin A, B and D are crucial when breastfeeding as it passes through your breastmilk to your baby. Foods which are rich in these vitamins are Fish, Cheese, Nuts, Dark Leafy Greens and much more. 

Furthermore, nutrients such as Zinc, Calcium and Iron are also very important to consider in your diet. They may not affect your babies diet, but it can affect your energy levels and your wellbeing. Add foods such as red meat, dairy and a bunch of green veggies and you’re good to go! 

Moderation is key when it comes to a healthy diet, whilst eating nutrients are great for you, indulging in a particular food can also have a negative effect. Our Mother Care and Pregnant Mother range is perfect for new mums as it contains all the right nutrients to make sure you’re at your best.

basket full of fresh vegetables

3. Milk

In addition to upping your fluid intake, milk is a great source for calcium, and contains essential vitamins which are not only great for you, but also your baby. Better still, try our Mother Care and Pregnant Mother range for extra nutrients.

4. Fruit and Veggies

    Fruit and veggies are the staples of any healthy diet. Fruits such as apples, oranges and bananas contain antioxidants that rid your body of free radicals that can build up and cause long term damage. 

    Special shoutout to Carrots! Carrots contain beta-carotene, which converts to vitamin A in the body which is crucial for vision, immunity and skin elasticity. It easily passes through your milk to the baby and provides them with all the benefits.


    5. Peanuts

    Weird? We know. It is recommended that new moms often eat food containing common allergens such as Eggs, Soy and Shellfish to build up their baby’s immune system.

    There’s plenty more healthy foods that help you and your baby, but having a well balanced diet is key to being a healthy mum and having a healthy baby.

    breastfeeding Healthy key nutrients lifestyle mother newborn nutrition

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