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We know there are certain foods to be aware of during pregnancy, but what about once baby arrives?
It's important to eat a balanced diet and keep hydrated to maintain or increase your milk supply.
If you're just starting out on your breastfeeding journey, you're probably wondering what you can and can't eat. To help you out and give you some reassurance, we've pulled together this guide.
In general, eating a varied diet and consuming enough calories should help to ensure you're meeting the recommended energy and nutrient requirements you need to produce milk for your baby and keep yourself healthy. A healthy breastfeeding diet should include:
For vegan or vegetarian mothers who are breastfeeding, the Vegan Society has some helpful information on what to consider in your diet and which supplements you can take.
There are many old wives' tales surrounding foods eaten when breastfeeding but actually, the simple answer is that you can eat anything in moderation.
When it comes to extra calories and nutrient requirements during breastfeeding, there is no specific recommended intake. While breastfeeding does require energy, the amount will be different for everyone, and depends on lots of factors like how much you're breastfeeding and for how long.
If you breastfeed exclusively for the first six months, you'll need approximately 300-400 extra calories a day. Overall, it's recommended that breastfeeding parents drink when thirsty and eat when hungry to support your energy levels and milk supply!
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