Boost your breastfeeding diet

A healthy diet is as important during breastfeeding as it is during your pregnancy, as the nutrients in a mum's diet will be passed on via your breast milk.

Your protein needs will increase (from 45g to 56g a day), although most women already eat enough protein to cover this.

As a breastfeeding mum, your needs for most vitaimns, plus minerals such as calcium, phosphorus, magnesium, zinc, copper and selenium, will increase.

Make sure you supplement your diet appropriately, because as nutrients are passed through your breast milk, you need to ensure you are not left short of essential nutrients for your own health.

A 10µg vitamin D supplement is recommended for all breastfeeding mothers.

The following foods should be limited or avoided while you are breastfeeding:

• Fish: limit your intake of shark, swordfish and marlin to just one portion a week. Limit your intake of oily fish to two portions a week.

• Alcohol: Small amoujnts, maybe one or two units a week appear harmless, but wait for an hour after drinking alcohol before giving a breastfeed.

Thanks to SMA Nutritionist, Anne Sidnell for advice on your diet while breastfeeding.

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