The Importance Of What You Eat While Breastfeeding

July 23, 2014
wholegrains, barley, breastfeeding, nutrition

A good diet is important for both mum and baby, especially while breastfeeding for energy and nutrients. When breastfeeding, you will need extra nutrients to ensure that milk supply is strong – it can take anywhere up to around 600 calories to make enough milk for a newborn each day. If you look at the serving guides for a breastfeeding woman, the suggestion is to obtain your additional calories through vegetables and complex carbohydrates like wholegrain cereals and grains.

One of the reasons behind the additional servings of these food groups is because breastfeeding women need additional fibre to aid with digestion. Some good sources of wholegrain cereals and grains include foods like:

  • Quinoa
  • Wholegrain breads
  • Brown rice
  • Wild rice
  • Bulgar (such as tabouli)
  • Barley

These foods can easily be fit into your day with the below meal suggestions:

  • Quinoa salad with chickpeas and prawns
  • A yummy nut butter and banana wholegrain sandwich
  • Brown rice substituted in a risotto dish
  • A wild rice stir fry
  • Bulgar in some tabouli with some grilled chicken
  • A yummy veggie soup with some barley to boost

Some foods that are best to be avoided while breastfeeding, as they may cause issues for both mum and baby such as, sickness, eczema, colic, irritablitiy or trouble sleeping include:

  • Milk, dairy, broccoli, cauliflower, cabbage and spicy foods have been linked to colic
  • Too much caffeine, which can make your bub restless
  • Eggs and peanuts, which have been linked to allergies in babies

For more information on what to eat while breastfeeding and for daily meal plans and recipe ideas head to Signups for 28 Day Weight Loss Challenge start from August 1 for only $49.95 with the challenge beginning on September 1. The 28 Day Weight Loss Challenge covers everything mums need to know about losing their weight in a safe and healthy way. The plans have been created by the very best nutritionists, post natal exercise physiologists, midwifes and most importantly mums to ensure optimal nutrition and ease for all mums – including those breastfeeding. The 28 Day Weight Loss challenge provides over 100 brand new healthy recipes that are easy to follow, perfect for a busy mums lifestyle and great for the rest of the family too. These are catered, realistic solutions for mums who need time efficient options. 

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