World Breastfeeding Week is celebrated every year to highlight the important health and wellbeing benefits that breastfeeding can bring to mother and baby. Breastfeeding is considered the optimal source of nutrition for babies and the World Health Organization recommends exclusive breastfeeding for at least the first six months, if possible. Of course, it's important to highlight that for mothers who struggle with breastfeeding or who choose not to, there are also some alternatives such as formula feeding or mixed feeding.

What are the benefits of breastfeeding?

Breastfeeding ensures all your baby’s nutrient requirements are met, encourages optimum infant development and protects against infections.

Breastmilk is made up of almost 90% water, along with the fats, proteins, carbohydrates and micronutrients babies need to grow. It also contains other components, such as antibodies, antioxidants, growth factors, and hormones. Antibodies and other immune molecules in breastmilk are believed to play an essential role in the protection of babies from infections.

Breastfeeding also has benefits for the mother, helping to support quicker recovery after delivery, faster return to pre-pregnancy weight and lowering the risk of developing type 2 diabetes, breast or ovarian cancer or high blood pressure.

Healthy Eating During Breastfeeding

While there is no special diet for women during breastfeeding, it’s important to eat a healthy, balanced diet to ensure that you and your baby get all the nutrients that you need.

So, we’ve put together some tips on optimizing your nutrition during breastfeeding!

1. Omega-3's

Aim to eat two portions of fish each week, including one portion of oily fish (e.g., salmon, mackeral, sardines, trout) as it is rich in omega 3s and vitamin D. For example, our superfood salmon salad is rich in omega 3's!

If you don’t eat fish, there are some plant-based sources of omega 3 including walnuts, tofu and seeds (e.g. chia seeds/linseeds)

2. Fibre

Getting enough fibre is important to help with bowel movements and any bowel problems that women may experience after pregnancy, such as constipation.

Eating 5 portions of fruit/veg a day is a great way to ensure you’re getting enough fibre your diet as well as other important vitamins and minerals. Fresh fruit and veg is great but processed fruit and veg can be convenient choices while breastfeeding such as frozen, canned, dried, or a glass (150ml) of smoothie/juice.

Other sources of fibre include wholegrain bread, cereals, brown rice, brown pasta and pulses such as beans and lentils. 

3.Calcium

Our calcium requirements increase by around 550mg while breastfeeding, so aim to consume three low-fat portions of milk, cheese or yoghurt every day for calcium. Non dairy sources of calcium include fortified bread, green leafy veg, seeds, legumes, dried fruit and nuts.

Some calcium rich options from Gourmet Fuel include our Spinach and Ricotta Gnocchi and Superfood Falafel Salad! 

4. Hydration

 Breastfeeding can increase thirst, and it is important that mums are drinking at least 2 L of water every day. Make sure you are drinking plenty of fluids, ideally water or milk, regularly throughout the day and have a drink beside you while breastfeeding.

5. Foods/Drinks to avoid while breastfeeding

Caffeine: Limit your intake of caffeine to no more than 200mg per day or max 2-3 cups of caffeinated drinks per day. Drinking too much caffeine can make your baby irritated or jittery and can lead to poor sleep. Herbal teas can be a good alternative!

Alcohol: It is best to avoid alcohol while breastfeeding, particularly in the first three months, as alcohol does enter the milk supply and can affect your baby. If you do have an occasional drink, try to leave 2 hours between drinking alcohol and breastfeeding.

6. Calories

Energy requirements increase by around 500kcals during the first 3-4 months of breastfeeding. Therefore, it’s important to be eating regularly, being guided by your appetite, and avoiding long gaps between meals.

While you may be looking to get back to your pre-pregnancy weight, it's important not to restrict your calorie intake too much as you will end up missing out on important nutrients that you and your baby need. Instead focus on eating well, following a healthy balanced diet and getting your calories from nutrient rich food!

7.Supplements

It is advised to take a daily 10 microgram vitamin D supplement, particularly during winter months from October to March.

Additional supplements may be needed if you have any nutritional gaps in your diet. For example, vegetarians and vegans may need to supplement with vitamin B12, iron, omega 3 and iodine. It’s best to speak to your GP first before considering supplementation while breastfeeding.

8.Convenience

There are of course a lot of changes to adapt to when you are taking care of a newborn, particularly in terms of your daily routine and sleep. Therefore, meal and snack ideas will need to be realistic, quick, and convenient. During this time, it may help to make use of convenient options like wholegrain bread, cereals, frozen, tinned, dried food and pre-prepared foods. Plan head and cook in bulk to save yourself time! 

Or why not try our Gourmet Fuel meals to ensure you are nourishing your body during this busy time- let us look after you so that you can look after your little bundle of joy! If you'd like to speak to one of our registered nutritionists about your nutrition while breastfeeding, book in for a consultation and we'd be more than happy to help. 

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• - healthy eating
• - new mothers
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