what foods can i eat while breastfeeding
You can eat and drink what you like while youâre breastfeeding, in moderation. But try to have a healthy, balanced diet that includes plenty of fluids such as water, milk or unsweetened fruit juices. You should also take a supplement of 10 micrograms of vitamin D a day. Breastfeeding may make you hungry, so have plenty of healthy snacks to hand. See our healthy 200-calorie snacks slideshow for ideas. The foods you eat can sometimes flavour your breastmilk. This may actually help your baby to be more accepting of new tastes when she starts to eat solid foods. You're probably now enjoying foods that were off-limits in pregnancy, such as of soft cheeses and pates.
You should avoid eating swordfish, shark, king mackerel and tilefish. Predator fishes contain high amounts of mercury, so you should avoid these fish. Instead, consider eating fish like salmon, catfish, pollock, shrimp and canned light tuna. You can include about two meals of the fish in your diet every week.