Diet and breastfeeding: a practical guide for the new mum

We spend pregnancy trying to eat as healthily as possible for the sake of our babies, and once they arrive into the world, we can’t give those good habits up right away.

This is particularly relevant when we choose to breastfeed; and while there is no specific ‘diet’ every mum sticks to, there is a lot of seasoned expert advice to take on board.

Firstly, you need to remember that what you put into your body will transfer to your baby in SOME way. So, you need to be careful with what you eat, and vigilant as to how it affects your baby.

Your baby is relying on you to get all of their daily vitamins and nutrients, so you really do need to be putting their needs first.

It’s a good idea to consult with your doctor both before and during breastfeeding. This way, you can pose any concerns or queries regarding your diet and your baby’s needs.

If your baby starts having a bad reaction – rash, blotches, hives, vomiting or diarrhoea – they may have an allergy to something you are eating. Monitor your diet for clues, but consult with your doctor to be safe.

Do not smoke. Cigarettes contain hundreds of harmful chemicals that you don’t want to pass on to your little one.

Avoid alcohol as much as possible. If you really want a drink, experts advise you to go ahead – but not for at least two hours before a feed.

Consume plenty of calcium, as this is really important for your growing baby’s bones and teeth.

You will need to monitor your baby’s reaction to foods like dairy, peanuts, eggs and wheat – particularly if there is an existing allergy in your family.

Make sure you’re drinking enough fluids throughout the day to keep your body hydrated and your supply plentiful. Aim for the daily recommended eight glasses, and never go thirsty.

Watch your intake of herbal teas, as these are known to dry up your milk supply – and that is the last thing you need with a hungry baby!

Eat plenty of fruit and vegetables, hitting at least the recommended five-a-day, as these are packed with essential vitamins and minerals for Baby.

Do try to avoid citrus fruits, however, as Vitamin C-rich foods such as berries, lemons and oranges are known to cause irritation to your baby. Flavoursome spices can have a similar effect.

Limit your caffeine intake – we’re talking about coffee, certain teas, caffeinated soft drinks and chocolate. While a cup of coffee in the morning is OK, the expert advice is to stay away.

Oily fish should only be consumed once or twice a week; this is because this fish can contain traces of mercury, which can be harmful for Baby’s brain and nervous system.