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Nichola Ludlam-Raine is a UK Registered Dietitian with over 15 years of experience, and mum of two.
In this expert guide, Nichola shares her advice on keeping yourself nourished during your breastfeeding journey, from the vitamins to keep and add to your diet to the foods you should be cautious of.
Welcome to motherhood! You're officially entering perhaps the most life-changing experience so far and it can often feel extremely overwhelming (especially as a first-time mum!).
There will be ups and downs along the way (this is normal!) but remember that you CAN do it and when the going gets tough... remember it's always 'just a phase’! Embrace the newborn cuddles and try to get as much support and help as possible – this is what friends and family are for.
Mums often put their own health at the bottom of the priority list, but keeping well is essential if we are looking after others; especially when it comes to taking care of little humans who rely on us for food, love and of course, fun! So, if you’re after information and tips on how to stay fit and healthy as a new mum, read on.
Being mindful of your nutritional intake is essential when it comes to not only health and energy levels, but mental wellbeing too. However, it needn't add extra stress or be an exhaustive list of things to remember (on top of everything else!). Once you get into a routine it can be as simple as you make it – taking care of yourself doesn’t have to be complicated or time-consuming.
In addition to sleep (which can often be lacking in new mums) and physical activity, food can either hinder or help our efforts in making the most out of our day; if we don’t eat enough or eat poorly then we may not have the energy or ability to concentrate on the task in hand. Eat a nutritious balanced diet and we will thrive, even if we’ve only had 4 hours’ worth of broken sleep! What we eat also plays a huge role in how we heal and our immune function, both of which are essential when we have little ones to care for.
Although all nutrients have their own role in the diet, the nutrients following are particularly essential to consider postpartum. If you are breastfeeding, please note the information in italics.
Calcium helps us to grow and maintain healthy and strong bones, teeth, regular muscle contractions and normal blood clotting. Try to have 4-5 rich sources of calcium throughout the day. Breastfeeding mums require 1250mg of calcium per day (increased from 700mg).
Rich sources: Dairy milk, yoghurt and cheese, tinned fish with bones (such as sardines), or plant-based sources including fortified milk, yoghurt or cheese alternatives, bread and cereals, orange juice, dried fruit, pulses, broccoli, oranges and tofu (must be set with calcium).
Iodine is used by the thyroid gland to produce vital hormones for growth and health. It helps to regulate our metabolism and is essential for healthy development of the baby’s brain during pregnancy. Breastfeeding mums require slightly more than the average daily requirement (200 mcg vs 150 mcg).
Rich sources: White fish such as cod and haddock are one of the richest sources of iodine (approx. 200 mcg per portion), as well as milk, yoghurt and other dairy products or fortified alternatives. Smaller amounts of iodine are found in cheese, eggs, meat and poultry.
Protein is a fundamental element of cell structure and healthy functioning of cells and tissues within the body, including growth and repair. Aim to have 1 source of protein at each meal as well as 1-2 snacks in the day.
Rich sources: Animal sources of protein such as meat, fish, dairy and eggs contain all the essential amino acids that our body needs, as well as soya products and Quorn. Plant-based sources include beans, pulses, nuts and seeds which in combination can still provide all the essential amino acids you need.
Vitamin D is needed to stimulate the cells that fight infection. We get some vitamin D from the sun (in the summer months) on our skin. Adults in the UK are recommended to take 10mcg of vitamin D in the autumn and winter months. Mums who are breastfeeding should take 10 mcg of vitamin D every day, irrespective of the season.
Rich sources: Oily fish such as salmon, mackerel and sardines are rich food sources of vitamin D, as well as eggs. Plant-based sources include fortified breakfast cereals and dairy alternatives as well as mushrooms.
Folate plays an important part in the development of healthy red blood cells and the body’s nervous system, it’s also important for the development of DNA. It's not required to supplement during breastfeeding, but requirements do increase to 260mcg per day (200mcg is the adult recommendation).
Rich sources: We get most of our folate requirements from fruit and vegetables – especially dark green leafy vegetables, beans and legumes, poultry, yeast and beef extracts and most fortified breakfast cereals and breads.
Energy requirements
Certain nutrients as well as energy requirements increase during breastfeeding. The total amount of extra energy needed though can vary between mothers, depending on pre-pregnancy weight, how active you are and if you are combi-feeding.
Although there are no definitive recommendations, energy requirements generally increase by around 300 to 500 calories a day whilst breastfeeding, depending on how often you are feeding. To put this into practice, and as our calcium and protein requirements also increase, it may be beneficial to consider including an extra source of high-quality protein and calcium, such as a portion of Greek yoghurt or a smoothie made with fruit and milk, to meet the extra energy and nutritional requirements needed.
Regular meals are essential for sustaining energy levels and sitting down to eat as a family can help everyone to eat mindfully, whilst teaching good table manners, as well as encouraging children to try new foods.
Thankfully, unless your baby is sensitive to certain foods (such as cow’s milk), the list of foods and drinks to be wary of when breastfeeding is not extensive. However, there are three main ones to consider:
Whilst breastfeeding it’s recommended by the NHS to have no more than 300mg of caffeine a day, or ideally less during the first few months of the baby’s life (you may want to avoid drinking it before bed and nap time to help with your baby’s sleep too). This is the equivalent of no more than three instant coffees or cups of tea a day. Don’t forget that energy drinks (150mg or more), drinks such as Diet Coke (40mg/can) or foods such as chocolate (up to 50mg per 50g bar) also contain caffeine!
The NHS advise to drink only in moderation and with caution i.e. the occasional drink, such as a small glass of wine, once or twice a week, two hours before you breastfeed. If you do decide to have more alcohol, a good tip is to consider expressing beforehand and bottle feeding it after – the NHS advise waiting 2-3 hours after each drink before breastfeeding.
Due to the potential amount of mercury or pollutants found in fish, it’s recommended not to consume more than two portions of oily fish a week, such as salmon, sardines, mackerel or trout when breastfeeding, as well as some other white fish such as sea bream and sea bass. Additionally, fish such as shark, swordfish or marlin should be limited to once a week. This is not to say you need to feel anxious about consuming fish altogether, as both oily and white fish are great sources of essential nutrients that we need to obtain when breastfeeding, such as omega 3 fatty acids, iodine and protein.
Healthy and satisfying breastfeeding snacks
A mantra that I like to remember for a healthy snack (most of the time!) is ‘PROTEIN & PRODUCE’ – a source of protein being nuts, pulses, beans, seeds, eggs, yoghurt, cheese for example, and produce being fruit (fresh, dried, or tinned/ frozen) and vegetables.
Below are a few of my favourite options for some inspiration:
For more information visit
www.bda.uk.com/resource/breastfeeding.html
www.nhs.uk/conditions/baby/breastfeeding-and-bottle-feeding/breastfeeding-and-lifestyle/diet/
Nichola is a UK Registered Dietitian with over 15 years of experience working for both the NHS as well as privately. Nichola has recently won Media Spokesperson of the year for the British Dietetic Association for her work on TV and in the tabloids. She is the author of her debut book How Not to Eat Ultra-Processed which was published in July ʼ24 and creates online content via @nicsnutrition and @mummynutrition. Nichola is a proud mum to her two little ones now aged 2 and 5, both of whom she breastfed for over 18 months.
