20 healthy meal ideas for mums who are breastfeeding


by Stephanie Anthony |

When it comes to breastfeeding your baby, it's important to make sure you're getting a balanced diet - for both you and your little one. If you choose to breastfeed, this will be your baby's source of nutrients for the first few months of their life. In their first year, babies will triple their birth weight and increase their length by 50 per cent - and all that growing is thirsty work!

What should I eat when I'm breastfeeding? 

In order to ensure your baby is getting everything they need, make sure your diet is filled with the following:

Fruit and vegetables: Aim for at least five portions of fruit and veg per day, whether that's fresh, frozen, or in the form of a smoothie.

Carbohydrates: Did you know, breastfeeding can burn up to 500 calories a day? You'll need extra energy, not only as you feed your baby, but during the physical and emotional adjustment, you go through during those first few weeks with a newborn. Aim for starchy foods such as bread, pasta, rice, and potatoes.

Fibre: Think wholegrain bread, beans, and lentils and get plenty of them in your diet. After childbirth, a lot of new mums struggle with constipation, and eating plenty of fibre is a way to help this.

Dairy: Milk, cheese, and yoghurt are all great sources of protein, so if you can, make sure you get plenty in your diet when you are breastfeeding.

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20 dishes to eat when breastfeeding

These tasty meals will ensure you have lots of energy to breastfeed and they’re also packed with nutrient-boosting ingredients you can pass on to your baby and help your breast milk production.

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