You know breast milk is the best food for your baby, but what about your own nutrition during breastfeeding? We quizzed a dietitian on what to eat while breastfeeding. These foods, as well as potatoes, pasta and couscous, are also high in starch, an important source of energy. You need lean protein too — good sources include chicken, eggs, pulses, lentils, fish and lean beef — and healthy fats, found in olive oil, nuts, seeds, avocados and oily fish such as salmon or mackerel. Vitamin D is key. A serving could be half a cup of green veggies or a small 50 g 1. Caffeine and alcohol are also fine, within sensible limits — read on for more advice on this below.
Should pregnant and breastfeeding women avoid some types of fish? What We Test. Breastfeeding mums need around more calories a day than non-breastfeeding mums, 5 but every woman is different, and your energy needs will change during your breastfeeding journey. Protein also takes more energy to digest, so you are burning more calories when you digest it. So just be sure to drink whenever you’re thirsty, which will likely be often when you’re breastfeeding!
Everyone is different and function differently off of different food sources. Whole grains, fresh fruits and vegetables, calcium-rich foods and healthy fats — particularly omega-3 fatty acids — should share the plate with your protein dishes. Calcium supplementation during pregnancy and lactation: effects on the mother and the fetus. With the ketogenic diet, you are taking out the glucose as a fuel source, so your body is forced to use fat as fuel. Image zoom. References 1.