Diet for Breastfeeding Mums

What you and your baby need during breastfeeding
Some of the calories required for breastmilk production are supplied by body fat reserves laid down during pregnancy. However, additional calories are needed over and above your pre-pregnancy intake to provide enough energy to supply the needs of your growing baby. As you start to wean your baby, your calorie needs will gradually return to pre-pregnancy levels.

Department of Health guidelines suggest the following amounts of extra calories during the first three months of breastfeeding:

Up to one month – 450 calories
Up to two months – 530 calories
Up to three months – 570 calories

However, recent research suggests that these figures are too high and that an extra 300-400 calories per day is enough for fully breastfeeding mothers during the first three months.

There are two sets of figures for the additional calorie intake required after three months.
Group 1 mothers are those whose breastmilk no longer supplies all or most of their baby’s food after the first three months.
Group 2 mothers are those who supply all or nearly all their baby’s energy and nutrient needs for six months or more.

3-6 months:
Group 1 – 480 calories
Group 2 – 570 calories

More than 6 months:
Group 1 – 240 calories
Group 2 – 550 calories

What should I be eating?

Think of breastfeeding as continued motivation to follow the healthy diet you followed during pregnancy. Focus on eating whole grains and cereals, fresh fruits and vegetables, and foods that provide plenty of protein, calcium, and iron (and, as always, an occasional treat is fine).

Opt for nutritious snacks like yoghurt, sandwiches made with wholemeal bread filled with leafy greens and canned salmon, tuna, cheese or hummous, a jacket potato with baked beans, or fruit.

Diet for Breastfeeding Mums

What you and your baby need during breastfeeding Some of the calories required for...