Birth to five

You don’t need to eat anything special while you’re breastfeeding. Your milk is good for your baby whatever you eat.

Being a new mother is hard work, so it’s important to look after yourself by eating a varied and balanced diet. Aim to eat healthily as a family.

A healthy range of food includes:

• At least five portions of a variety of fruit and vegetables a day (including fresh, frozen, tinned and dried fruit and vegetables, and juice).
• Starchy foods such as wholemeal bread, pasta, rice and potatoes.
• Plenty of fibre from wholemeal bread and pasta, breakfast cereals, rice, pulses (such as beans and lentils) and fruit and vegetables. After childbirth some women experience bowel problems and constipation. Fibre helps with both of these.
• Protein such as lean meat and chicken, fish, eggs and pulses. At least two portions of fish a week is recommended, including some oily fish.
• Dairy foods such as milk, cheese and yoghurt. These contain calcium and are a source of protein.

Drink plenty of fluids. Have a drink beside you when you settle down to breastfeed. Water, milk and unsweetened fruit juices are all good choices.

Healthy snack ideas

The following snacks are quick and simple to make, and will give you the energy and strength you need:

• fresh fruit,
• sandwiches filled with salad, grated cheese, mashed salmon or cold meat, 
• yoghurts and fromage frais,
• hummus with bread or vegetable sticks,
• ready-to-eat apricots, figs or prunes,
• vegetable and bean soups,
• fortified unsweetened breakfast cereals, muesli and other wholegrain cereals with milk,
• milky drinks or unsweetened fruit juices, or
• baked beans on toast or a baked potato.

Vitamins

While you're breastfeeding it's recommended that you take supplements containing 10 micrograms (mcg) of vitamin D each day. You can get all the other vitamins and minerals you need by eating a varied and balanced diet.

Ask your GP or health visitor where to get vitamin D supplements. You may be able to get free vitamin supplements without a prescription if you’re eligible for Healthy Start. See Useful links for more information about the Healthy Start scheme.

Foods to avoid

Eating fish is good for your health, but don't have more than two portions of oily fish a week. Oily fish includes fresh tuna (not tinned tuna), mackerel, sardines and trout.

The advice for all adults is to avoid eating more than one portion of shark, swordfish or marlin a week because of the mercury these fish contain.

Avoid these fish altogether during pregnancy or if you’re trying to get pregnant.

Small amounts of what you're eating and drinking can pass to your baby through your breast milk. If you think a food that you’re eating is affecting your baby, talk to your GP or health visitor, or contact the National Breastfeeding Helpline on 0300 100 0212.

Caffeine

Drinks containing caffeine can affect your baby and may keep them awake. Only drink caffeine occasionally rather than every day while your baby is young.

Caffeine occurs naturally in many foods and drinks, including coffee, tea and chocolate. It’s also added to some soft drinks and energy drinks and to some cold and flu remedies.

It's important not to have too much caffeine. Try decaffeinated tea and coffee, fruit juice or mineral water. Limit your intake of energy drinks, which may be high in caffeine.

Peanuts

If you'd like to eat peanuts or foods containing peanuts (such as peanut butter) while breastfeeding, you can choose to do so as part of a healthy balanced diet. Don't eat them if you're allergic to them or if your health professional advises you not to.

There's no clear evidence to show that eating peanuts while breastfeeding has an effect on your baby’s chances of developing a peanut allergy. If you have any questions or concerns, discuss these with your GP, midwife, health visitor or other health professional.

For information on food allergy, including peanut allergy, go to the Food Standards Agency website (see Useful links).