![]() ![]() Peanuts or foods containing peanuts, such as peanut butter, can be included as part of a healthy, varied diet while breastfeeding – unless, of course, you are allergic to them. You do not need to limit the amount of white fish or canned tuna you eat while you’re breastfeeding, as long as it’s part of a healthy, varied diet. do not eat more than two portions of oily fish a week.do not eat more than one portion of shark, swordfish or marlin a week (this advice is the same for all adults).It is a good source of protein and vitamins and minerals, as well as providing essential omega-3 fats. Including fish in your diet is important for you and your baby’s health. Water is a good choice, and why not have some low-fat milk, or some diluted pure fruit juice. Make sure that you have a drink beside you when you are breastfeeding. Drink plenty of fluids – the European Food Safety Authority (EFSA), the expert body that advises the European Union on food and nutrition, recommends that breastfeeding women drink more fluid a day - around 10-12 glasses in total.If you choose to include foods or drinks high in fat, salt and sugars, such as biscuits, cakes, pastries and salty snacks, have them less often and in small amounts.Choose unsaturated oils such as rapeseed or olive oil, and spreads made from these, and consume in small amounts.Aim for at least two portions of fish every week – one of which should be oily, such as salmon or mackerel (also see the Fish and breastfeeding section below). Have some beans and other pulses, fish, eggs, meat and other proteins. ![]() ![]() Choose lower fat and lower sugar options. Have some dairy or dairy alternatives (such as calcium-fortified soya drinks and yogurts).Including these foods in your diet will help prevent constipation. Choose wholegrain or higher fibre varieties where possible and leave the skins on potatoes. Base meals on starchy carbohydrates, such as potatoes, bread, rice, pasta or others.Eat at least five portions of variety of fruit and vegetables a day.Eating well and looking after yourself will help keep you in the best shape to care for your new baby. Having a new baby can be wonderful but it can also be very tiring. ![]()
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