Benefits for mum and baby
If you have chosen to breastfeed your baby, this will have huge benefits for you both. As well as helping protect your baby from infections while they’re small, it will also reduce their chance of developing conditions such as type 2 diabetes and obesity later in life. It’s also great for you too. Breastfeeding reduces your chances of developing certain cancers in later life, it’s free and it’s a lovely, natural way to burn energy when fully established so it can be great to help towards losing any excess baby weight.
While you’re breastfeeding
Energy
Producing milk for breastfeeding takes up a lot of energy, so it’s recommended that mums consume a healthy balanced diet to supply all of the extra nutrients needed. Most mums will feel hungrier due to the energy being used. Opting for healthier foods will help to prevent weight gain.
Calcium
If you’re breastfeeding, you will need extra calcium (an extra 550mg a day, taking a woman’s requirements to 1250mg per day), so include some calcium rich foods each day. Here are some examples along with the amount of calcium they provide:
| Food |
Amount of calcium |
| 300ml skimmed milk |
375mg |
| 300ml semi skimmed milk |
365mg |
| 300ml whole milk |
360mg |
| 300ml goat’s milk |
350mg |
| 300ml sweetened calcium enriched soya milk |
350mg |
| 30g Cheddar |
220mg |
| 30g Edam |
250mg |
| 30g Emmental |
290mg |
| 30g Gouda |
230mg |
| 30g Parmesan |
310mg |
| 30g Mozzarella |
175mg |
| 30g reduced fat Cheddar |
290mg |
| 300ml unsweetened calcium enriched soya milk |
360mg |
| 100g fat free natural/ flavoured yogurt |
160mg |
| 100g fat free natural/ flavoured fromage frais |
130mg |
| 100g quark |
120mg |
| 100g low fat/virtually fat free cottage cheese |
130mg |
| 100g sardines, canned in tomato sauce |
430mg |
| 100g pilchards, canned in tomato sauce |
250mg |
| 100g purple sprouting broccoli |
200mg |
| 100g curly kale |
130mg |
| 100g okra |
160mg |
Vitamin D supplements
When you’re pregnant and while breastfeeding, it’s recommended you take a supplement of 10 micrograms of vitamin D, to ensure your baby gets enough of it through your milk. Dietary sources of vitamin D include dairy foods, eggs, margarine, liver and oily fish, and of course sunshine is a great Vitamin D provider.
Read more about your weight after pregnancy...