What to eat when you’re breastfeeding

When you’re breastfeeding it’s important to consume a balanced diet by eating appropriate amounts of foods from each of the main food groups. This will make sure you’re both getting the wide variety of nutrients you need to stay healthy. Eating well during this time not only supports your child’s healthy development, it also nourishes your body while it does the incredible job of making breast milk.

Top 9 milk-changing nutrients 

Scientific studies have shown that, among the variety of vitamins and minerals you both need, there are nine key nutrients that can influence the quality of your breast milk. Eating foods containing these nine nutrients can increase their concentrations in your breast milk – great news for your growing child! 

1. Vitamin B1 (Thiamin)
2. Vitamin B2 (Riboflavin)
3. Vitamin B6
4. Vitamin B12
5. Vitamin A
6. Vitamin D
7. Iodine
8. Selenium
9. DHA (Docosahexaenoic acid)
    

Put your eating habits to the test 

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Sources

Allen LH. B vitamins in breast milk: relative importance of maternal status and intake, and effects on infant status and function. Adv Nutr 2012; 3(3):362-9.

American Academy of Pediatrics Policy Statement. Breastfeeding and the use of human milk. Pediatrics 2012; 129:e827–41.

James DC, Lessen R. Position of the American Dietetic Association: Promoting and supporting breastfeeding. J Am Diet Assoc. 2009; 109(11):1926-42.

Kolasa KM, Firnhaber G, Haven K. Diet for a healthy lactating woman. Clin Obstet Gynecol 2015; 58(4):893-901.

Last revised: May, 2017