A healthy, varied and balanced diet will help you and your baby thrive during breastfeeding. Knowing what to eat, how much to eat, what vitamins to take and what to avoid is of paramount importance, as whatever goes into your body will also go into your baby's.
A supplement containing 10 micrograms (mcg) of vitamin D each day is recommended. If you receive Income Support or Jobseeker's Allowance, you are entitled to free vitamin A, C and D supplements from maternity and child health clinics.
As part of a healthy diet you should try and eat the following foods:
While you are breastfeeding you should avoid:
Drinks containing caffeine can unsettle your baby, so keep your intake of tea, coffee and cola drinks low. Consuming alcohol in large amounts will affect your baby: try to limit your intake, drink only occasionally and avoid drinking before you feed your baby.
There's lots of information on healthy eating in the book 'Birth to Five', available free from your GP, midwife or health visitor if you are a first-time parent.
Children and young people aged 5-16 can get information on healthy eating at their own health information sites: