Diet/Mum's habits
What is the best diet while breastfeeding? Does it matter what you eat and drink, and how much?
A healthy, well balanced diet includes wholegrain foods, protein, iron, calcium and a variety of fresh fruit and vegetables. Minimise junk foods as they have a low nutritional content. Drink plenty of fluids – at least eight glasses of water a day. To breastfeed you only need 300-500 extra calories a day. These correspond to a sandwich (300 calories) or a portion of pasta with sauce (around 500 calories). Gentle exercise will help to keep your energy levels and spirits up.For more information, see:
Diet and exercise for breastfeeding mums
Supplementation
Can I drink alcohol and breastfeed?
Having an occasional glass of wine is fine, drinking excessively can harm your baby. Alcohol passes in breast milk and peaks 30-60 minutes after drinking and 60-90 minutes if taken with food.If you want to drink, but are concerned about the effect on your baby, you can store some expressed breast milk for a feed in your fridge or freezer. As alcohol leaves the bloodstream, it leaves the breast milk so you can choose to wait for alcohol to clear from your system before breastfeeding again. If your breasts become full while alcohol is still in your system, you can hand express or pump, discarding the milk. This is known as pump and dump, and it’s also used by mums who want to preserve their breast milk supply while they are taking medication that is not compatible with breastfeeding.
Can I breastfeed if I’m a smoker?
It’s better to breastfeed rather than not as it protects your baby from respiratory illnesses and infections. If you can’t quit, try cutting down cigarettes and always smoke away from feeds. Nicotine patches and gums are preferable as you’re passing less nicotine to your baby. Never smoke in the same room as your baby and wash your hands thoroughly after each cigarette. Some experts say you should not breathe over a baby for half an hour after a cigarette.For more information, see: Safety when breastfeeding
Is drinking tea or coffee going to keep my baby awake at night?
It takes more than five cups of coffee or tea per day before your baby is affected. Caffeine is also found in chocolate and cola drinks. High caffeine intake can make your baby fretful and wakeful. Some studies found that mothers with high caffeine intake have lower iron levels in their breast milk. Because caffeine is a diuretic, too much of it can also lead to dehydration. It’s best to keep your intake to one or two cups a day, preferably after feeds. For more information, see: Safety when breastfeeding
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