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Healthy eating for breastfeeding

A healthy, varied and balanced diet will help you and your baby thrive during breastfeeding. Knowing what to eat, how much to eat, what vitamins to take and what to avoid is very important, as whatever goes into your body will also go into your baby's.

Vitamins and food

A supplement containing 10 micrograms (mcg) of vitamin D each day is recommended. If you receive Income Support or Jobseeker's Allowance, you are entitled to free vitamin A, C and D supplements from maternity and child health clinics.

As part of a healthy diet you should try and eat the following foods:

  • at least five portions of a variety of fruits and vegetables a day
  • starchy foods such as bread and potatoes
  • wholemeal bread, pasta and breakfast cereals, which all contain plenty of fibre
  • protein-rich foods such as lean meat and chicken, pulses, eggs and fish (see below)
  • dairy products such as milk, cheese and yoghurt

While you are breastfeeding you should avoid:

  • more than one portion of shark, swordfish or marlin each week
  • more than two portions of oily fish such as mackerel, sardines, trout and fresh tuna each week (tinned tuna does not qualify as oily fish)
  • peanuts and peanut products if you or your baby's father, brother or sister suffers certain allergic conditions, such as hay fever, asthma or eczema
  • any significant weight loss

There's lots of information on healthy eating in the book 'Birth to Five', available free from your doctor, midwife or health visitor.

Drinks

Drinks containing caffeine can unsettle your baby, so keep your intake of tea, coffee and cola drinks low. Consuming alcohol in large amounts will affect your baby: try to limit your intake, drink only occasionally and avoid drinking before you feed your baby.

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