Vitamin supplements
We need Vitamin D to support healthy bone development and to prevent rickets, a condition that causes weak or deformed bones. Vitamin D deficiency rickets among breastfed infants is rare, but it can occur if an infant does not receive additional vitamin D from foods, a vitamin D supplement, or adequate exposure to sunlight.
We recommend all mothers take 10mcg Vitamin D per day whilst breastfeeding. We also advise that babies who are breastfeeding from birth or are formula feeding and having less than 500ml of formula per day have 8.5-10mcg Vitamin D drops per day, up to 1 year of age.
Daily vitamin supplements of A, C and D are recommended from 6 months to 5 years for all babies and children apart from babies who are drinking more than 500mls of infant formula each day. This is because formula is fortified with vitamins A, C and D.
You can buy vitamin supplements or vitamin drops at most pharmacies and supermarkets.
Find out more about vitamin D and breastfeeding at the Breastfeeding Network Website and the NHS start for Life Webpage
Nutrition and lifestyle
After pregnancy and birth, it is important to follow a balanced diet to:
- replenish body stores for future pregnancies and long-term health
- help with weight management
- help restore iron levels you should take supplements if you are anaemic. Symptoms include tiredness, lack of energy and shortness of breath. Consult with your GP if you have any concerns about this.
- ensure healthy bowel function and reduce the risk of constipation
- support the increased nutritional requirements of breastfeeding
Eating a healthy, balanced diet is an important part of maintaining good health and can help you feel your best.
This means eating a wide variety of foods in the right proportions and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
Fruit and vegetables
Try to include at least 5 portions of a variety of fruit and vegetables a day, including fresh, frozen, tinned and dried varieties. Limit fruit juice to150mls / day 100% unsweetened juice (100% fruit juice). It is a good source of Vitamin C along with oranges, kiwi, strawberries, bell peppers which helps iron to be absorbed. Having a source of Vitamin c with iron supplements or iron rich foods such as red meat, offal, dark green leafy vegetables, pulses and legumes will aid absorption.
Starchy foods
such as bread, potatoes, rice, pasta and cereal. Choose wholegrain or higher fibre options. Along with other sources of fibre such as beans pulses, fruit and vegetables, this will help to keep your bowel regular.
Protein
Include foods such as:
- poultry
- lean meat
- eggs
- pulses
- beans
- nuts
- seeds
- soya foods
Aim to have 2 portions of fish a week including 1 portion of oily fish, such as salmon, mackerel or sardines.
Dairy
Include foods such as milk, cheese and yoghurt and when possible, choose low fat varieties. If you prefer dairy free alternatives such as soya products, choose the unsweetened calcium fortified options.
If you follow a vegan diet, try to include sources of calcium such as:
- soya
- linseed bread fortified with calcium
- kale
- watercress
- dried figs
- almonds
- tofu
Find out more at NHS Eatwell
Fluids
Drinking plenty of fluids, have a drink beside you when you settle down to breastfeed: water, 1% fat, skimmed, semi skimmed and 2.5% fat milk are all good choices.
Although small amounts of what you eat and drink will cross into your breastmilk there are no foods you need to avoid, unless of course you have allergies to them.
Extra calories needed for breastfeeding
You may not experience any change to your appetite so unless you lose more weight than you want to or feel hungry there is no need to eat more.
If you breastfeed exclusively you could need:
- 300 extra calories a day for the first six months
- 300 extra calories a day for the first 9 months if you continue breastfeeding after you introduce solids
- 100 calories each day after 9 months if you breastfeed 1 to 3 times a day
If you are mixed feeding with half or more milk feeds as breastmilk, you could need an extra 150-200 calories a day if baby feels hungrier.
Healthy snack ideas for breastfeeding:
- fresh fruit
- yoghurts and fromage frais
- dried fruits such as apricots, figs or prunes
- vegetable or bean soups
- sandwiches with salad, cheese, fish, or cooked meat filling
- hummus with pitta bread and vegetable sticks
- homemade granola bars or flapjacks
- unsweetened cereals such as muesli or wholegrain cereals with milk
- milky drinks
- baked beans on toast
- baked potatoes
Wellbeing and weight loss after pregnancy
Moderate physical activity after giving birth can enhance mental wellbeing and help with weight loss. Walking, swimming and cycling are all ways of enhancing your general wellbeing as well as improving fitness and helping with a gradual weight loss, if this is required. Involving the whole family in these activities as well as eating a heathy diet will build the foundations for a healthy lifestyle in the years to come.
A structured weight loss pathway can be resumed or started when you are breastfeeding, it is important however, to inform the group leader that you are breastfeeding. You should avoid overly restrictive or extreme diets for weight loss, this may cause you stress, extreme tiredness and affect your milk production.
Healthy diet when breastfeeding on the NHS website
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