New Mum and Baby

5 key nutrition tips for breastfeeding mothers

Your baby has arrived! Wow! Many congratulations! This period is life-changing and it can also be really stressful for a new mum. This is the reason why it is important to remember to nourish yourself to be strong for your baby. Here are 5 key nutrition tips for breastfeeding mothers to help nourish the body and heal faster:

1. The breastfeeding diet

You need about 500 calories extra a day when you breastfeed and it is important to eat regularly to feel good throughout the day. Aim for a minimum of 2 portions of fruit and 3 of vegetables a day (particularly green leafy veg), wholegrains, iron-rich proteins such as meat, eggs, fish beans and lentils, low-mercury oily fish and healthy fats.

2. Eating for constant energy

It is easy to forget to eat when you are busy with baby or you may simply feel too tired. Eating little but often can help sustain your energy. If you are up at night, try to have protein-rich snacks handy. Oat cakes with hummus, a handful of nuts or wholemeal bread with almond butter are all filling and nutritious.

3. Variety, good for you and baby

Eating the rainbow will help you get most of the nutrients your body needs and will also expose your baby to varied tastes if you breastfeed. Warm foods such as soups and stews are nourishing and easy to digest. It is also recommended that you carry on taking your vitamin supplements to replenish your vitamin and mineral stores fully.

4. Healing faster with collagen-rich foods

Collagen is the most abundant protein in the human body and it plays an important role in wound healing. Foods like cod, eggs, a good quality gelatin (I like this one) are all very beneficial to skin health especially if you had a tear or a C-section.

5. Keeping things moving

Post-natal constipation is pretty common for various reasons. To help things moving, drink plenty of water and you can also try including kiwi fruit, prunes, figs, flaxseed oil or aloe vera juice in your diet. Taking a magnesium supplement can also help.

*** Your free guide ***

Would you like more details in terms of what to eat while breastfeeding including a high energy shopping list? Why not download my free guide “I just had a baby, what should I eat?”

Your Free Nutrition Guide

Did you like these 5 nutrition tips for breastfeeding mothers? You may also like this video.

As a Nutritional Therapist, I love helping women reduce tiredness and address digestive issues through drug-free, science-based nutritional recommendations to restore general health. To book a free discovery call, feel free to get in touch.

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