Healthy diet, exercise and lifestyle for breastfeeding

A healthy breastfeeding diet

A healthy diet during breastfeeding is essential for your baby’s healthy development. It’s also good for you because it keeps you healthy and well, and it might help you maintain a healthy weight.

A healthy diet for breastfeeding has a wide variety of foods from the 5 main food groups:

vegetables and legumes – 7½ serves a day
fruit – 2 serves a day
cereals and grain foods – 9 serves a day
meat and meat alternatives – 2½ serves a day
dairy and dairy alternatives – 2½ serves a day.

Key nutrients in a breastfeeding diet

When you’re breastfeeding, your body needs extra nutrients. That’s because your body is working harder to make breastmilk full of nutrients for your baby.

If you’re eating a healthy diet, you’ll be getting enough of most nutrients. But there are a few nutrients you need to be aware of – calcium, iodine, iron, omega 3 fats, vitamin B12, vitamin D and zinc.

Calcium
Calcium is very important for your baby’s bone development and makes up an important part of breastmilk.

You get calcium from:

milk, cheese and yoghurt or dairy alternatives with extra calcium
fish with edible bones, like sardines and salmon
tofu
some dark green leafy vegetables like kale and bok choy
almonds.

Dark green leafy vegetables and almonds shouldn’t be the only source of calcium in your diet. That’s because your body doesn’t absorb calcium from them as well as it absorbs calcium from other foods.

Iodine
Iodine is very important for the development of your baby’s brain and nervous system. Your baby gets iodine from your breastmilk.

You get iodine from:

dairy products (but not from dairy alternatives)
seafood, including sea plants like seaweed and kelp
iodised salt and bread made with iodised salt.

Iodine deficiency in breastfeeding mothers can be a risk for babies. When you’re breastfeeding, it’s recommended that you take an iodine supplement of 150 micrograms (μg) a day.

Iron
Iron is very important for the development of your baby’s brain functioning. Your baby gets iron from you during pregnancy and also from breastmilk.

You get iron from:

meat, fish and chicken
eggs
lentils and beans
wholegrain cereals and cereals with added iron
tofu
nuts, dried fruit and dark green leafy vegetables.

Your body absorbs iron from animal foods better than iron from other foods. If you’re low in iron or at risk of this, you might need to take a supplement.

Omega 3 fats
Omega 3 fats are important for the development of your baby’s nervous system, brain, eyes and immune system. Your baby gets omega 3 fats from your breastmilk.

You get omega 3 fats from:

oily fish like salmon, sardines, trout, tuna and mackerel
canola oils and margarines and linseed oils and products
nuts like walnuts.

Vitamin B12
Vitamin B12 is very important for the development of your baby’s nervous system. Your baby gets vitamin B12 from your breastmilk.

You get vitamin B12 from:

meat, fish and chicken
eggs
dairy products
enriched breakfast cereals.

If you’re breastfeeding and following a vegan diet, vitamin B12 supplements are essential.

Vitamin D
Vitamin D helps your baby absorb calcium, which your baby needs for bone growth and development. Your baby gets vitamin D from your breastmilk. Your baby’s body also makes vitamin D when there’s direct sunlight on their skin.

You need enough direct sunlight on your skin to make vitamin D. You also get small amounts from oily fish, fish liver oils, egg yolks and butter.

If you’re low in vitamin D or at risk of this, you might need to take a vitamin D supplement.

Zinc
Zinc is very important for your baby’s brain, bone, muscle, skin and hair growth. It’s also important for keeping your baby’s immune system healthy. Your baby gets zinc from your breastmilk.

You get zinc from:

meat, chicken and fish
dairy products
cereal and grain foods.

Your body absorbs zinc from animal foods better than from other foods. If you follow a vegan diet, you might need to take a zinc supplement.

Always talk to your GP, a dietitian or another health professional if you’re concerned about your diet, especially if you think you might be low on key nutrients for breastfeeding. A health professional can help you work out what you need, especially if you have a restricted diet.

Healthy fluids in a breastfeeding diet

Your body needs more fluids when you’re breastfeeding. You should aim to have around 2.5 litres a day. But you might need more on hot or humid days or if you’re very active.

If you’re not sure whether you’re getting enough fluids, have a look at your urine. It should be pale yellow. Dark yellow urine is a sign that you need to drink more fluids. It might help to have a drink bottle next to you when you breastfeed your baby. This can remind you to drink throughout the day.

Water is the cheapest and healthiest drink.

Foods and drinks to limit in a breastfeeding diet

‘Sometimes’ foods
It’s best to avoid or limit foods that are high in salt, saturated fat and sugar, and low in fibre. These foods include fast food, takeaway and junk food like hot chips, potato chips, dim sims, pies, burgers and takeaway pizza.

Sugary drinks
Avoid soft drinks, fruit juices, flavoured milk, flavoured water and sports drinks. These drinks are high in sugar.

Caffeine
Caffeine crosses into breastmilk, and newborns can be very sensitive to caffeine. Up to 200 mg caffeine per day is considered safe if you’re breastfeeding. This equals around 1 cup of brewed or espresso coffee (single shot), 2 cups of instant coffee, up to 4 cups of tea, or 1 energy or cola drink, depending on size.

If you want to reduce your caffeine intake while you’re breastfeeding, you could try drinking non-caffeinated or herbal teas or decaffeinated coffee instead.

Excluding potential allergy-causing foods while you’re breastfeeding won’t reduce the risk of your baby developing allergies. In fact, avoiding too many foods can be dangerous, because you might be excluding essential nutrients that your body needs.

Alcohol, smoking, vaping, medicine and breastfeeding

What you eat, drink, smoke or vape can pass through your breastmilk to your baby and affect your baby’s health and development.

If you’re breastfeeding, it’s safest not to drink alcohol, smoke, vape or use any drugs.

But if you plan to drink alcohol, limit the amount to one drink. And wait 2-3 hours (per drink) before breastfeeding again.

If you smoke or vape, breastfeeding is still the best option for your baby. You can protect your baby by always smoking or vaping outside, and not smoking or vaping for an hour before breastfeeding.

Smoke and vapour gets trapped on your hair, clothing and skin. So when you’re smoking or vaping, cover your hair and clothes with something your baby won’t come into contact with. And you should also wash your hands and brush your teeth after each time you smoke or vape.

Make sure other people smoke or vape well away from you and your baby too.

Most medicines are safe while you’re breastfeeding, but it’s best to check with your doctor or pharmacist.

Exercise and breastfeeding

It’s important to let your body recover after birth. When you’re ready, some regular exercise will improve your strength and boost your health and wellbeing.

Being active every day:

strengthens your bones, muscles and joints
reduces your risk of heart disease, cancer and type-2 diabetes
controls your weight
improves your sleep
reduces your stress levels
improves your mental wellbeing.

You can begin with gentle exercise like taking short walks, and then try activities like swimming, yoga or Pilates.

Moderate exercise won’t affect your breastmilk, your supply, the amount of nutrients in your breastmilk or your baby’s growth.

Very vigorous or intensive exercise can cause increased levels of lactic acid in breastmilk. This might slightly change the taste of breastmilk for a short time after exercise, but it doesn’t affect the quality of breastmilk and isn’t harmful to your baby.

Talk with your doctor or physiotherapist about the right exercise for you.

Try making exercise part of your everyday routine with your baby. For example, take your baby for a walk in the pram each day. This gets you out of the house and keeps you active too. You could also learn a few exercises to do from home, or use exercise apps or YouTube videos.