What to eat

Breastfeeding is one of the best ways for you to regain your pre-natal figure.  Breastfeeding burns on average about 500 calories a day. Although you are no doubt keen to lose the extra weight as soon as possible, you shouldn’t embark on a crash diet when breastfeeding.  Instead remove empty calories and eat plenty of fresh fruit, vegetables, lean meats, fish, wholegrain cereals. You can eat everything you want to when you breastfeed including soft cheeses but some babies might get windy and unsettled if you eat lots of onions, cauliflower or  hot spicy foods.

Its important to eat a variety of foods including

• Fruit & Veg - Include vitamin C rich fruit and vegetables like strawberries, kiwi or broccoli as these help boost iron absorption. Aim for 5 servings of vegetables and fruit a day.

• Eat red meat as many mums are deificient in iron

• Eat oily fish like salmon twice a week.  The essential fatty acids are important for your baby’s brain and visual development. The essential fatty acids in oily fish may also reduce your baby’s risk of developing eczema .

• Wholegrain and high fibre breakfast cereals are good as many women experience constipation after childbirth

• Dairy products like milk, cheese and yoghurt are important as they are rich in calcium. Both energy and nutrient levels are higher during breastfeeding than in pregnancy so both protein and calcium requirements increase

• Healthy snacks are important – toasted seeds , raw vegetables and hummus, chicken or salmon salad.