What to eat when you're breastfeeding: Part 2
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What you should eat
The Food Standards Agency advises breastfeeding women to eat a variety of foods:
- Plenty of fruit and vegetables (fresh, frozen, tinned, dried or a glass of juice). Aim for at least five portions of a variety of fruit and vegetables a day.
- Starchy foods such as bread, pasta, rice and potatoes will give the extra energy women require.
- Plenty of fibre, found in wholegrain bread and breakfast cereals, pasta, rice, pulses (such as beans and lentils), fruit and vegetables. After childbirth, some women experience bowel problems and find constipation particularly painful, but fibre helps with both of these.
- Protein such as lean meat, chicken, fish, eggs and pulses.
- Fish at least twice a week including some oily fish.
- Dairy foods, such as milk, cheese and yoghurt, which contain calcium and are a useful source of protein.
- Also, drink plenty of fluid; try to drink at least 6 to 8 glasses of fluid a day.
Breastfeeding women are also advised to do the following:
- Take a 10mcg vitamin D supplement daily
- Avoid eating more than one portion of shark, marlin or swordfish each week due to their high mercury content
- Continue to avoid eating peanuts and products containing them if there is a history of allergy in the family
- Limit intake of caffeine and alcohol.
- Next: Find out about demands on mums and why drinking is vital
More help and advice
- How much milk should I be producing?
- Tips on coping with breastfeeding
- What to expect in the first few weeks after the birth
- Advice on drinking when pregnant
By Angie Jefferson, Pregnacare consultant and dietitian
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Where to next?
-
What to eat when you're breastfeeding: Part 2
-
What to eat when you're breastfeeding: Part 3
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Breastfeeding myths explained part 2
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Breastfeeding myths explained part 3
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What to eat when you're breastfeeding: Part 4
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How to deal with painful breasts
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Why breastfeeding is good for both of you
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Nutritionist Angela Dowden on feeding your baby
-
Breastfeeding advice video
-
Breastfeeding guide
-
Breastfeeding myths explained
