diet after birth and breastfeeding

10 Breast milk is the best choice for your new baby. It provides all of the nutrients the baby will need as well as extra immunity against infection. It also helps your body return to normal after the birthand utilise the extra body fat stored during pregnancy. In the first year the baby will triple its weightand double in length, so not surprisingly the nutritional demands of breast feeding are quite high.Feeding a new baby (whether by breast or bottle) can be exhausting in termsof disturbed nights and loss of sleep, so try to make sure you get all ofthe help and support you need in order to get adequate rest duringthe day, especially during the first few weeks.The basics of healthy eating after birth remain exactly the sameas during your pregnancy, however your energy needs will behigher so you may need to include regular snacks in additionto meals if breast feeding. Not only are you providing yourbaby with vitamins and minerals, but you will also be replacing those lost during pregnancy so it is important to continueeating a diet that is rich in vitamins and minerals.Many women choose to continue taking a one-a-daymultivitamin and mineral supplement that is suitable for breast feeding in order to boost their diet and for peace of mind thatthey are supplying the baby with everything they need.It is particularly important to eat plenty of calcium rich foods whilst breastfeeding as yourrequirements increase by an extra 500mg per day (equivalent to needing an extra pint of milkevery day). Also try to continue eating oily fish once each week (such as salmon, trout, sardinesetc), and/or choose foods that have added omega-3 such as some types of milk or eggs.


Don’t forget that you need to drink extra fluids. While not drinking enough is unlikely toaffect the amount of milk that you produce, it will make you dehydrated and leave you feeling tired and headachy. Try to remember to drink an extra glass of water, milk or fruitjuice every time you feed the baby.