We’ve teamed up with Claire Stuckey who is a specialist dietician at the Royal Bournemouth Hospital, to provide our mums with post natal dietary advice.
 
Claire’s first blog is about your dietary needs whilst breastfeeding, if you are going to undertake an exercise programme.

It is important to follow a healthy diet if you are breastfeeding and particularly so if you are also undertaking regular exercise. Below are a few helpful tips you can follow:

  • Aim for 5 portions of fruit or vegetables each day- this can be fresh, dried or frozen. Try to have 5 different fruit and vegetables. A portion is a handful of fruit, 200mls fruit juice or 2-3 tablespoons vegetables.
  • Include starchy foods such as potato, bread, rice, pasta, pulses, cous cous, and quinoa at each meal. Try to choose high fibre options.
  • Include a good source of protein in your diet each day e.g. fish, lean meat, eggs and pulses. These foods will also provide you with iron which is particularly important in woman before and after pregnancy
  • Breastfeeding ladies need almost twice as much calcium compared to other adults. Half a pint of milk, a yoghurt plus the amount of cheese in an average sandwich – will provide you with the right amount of calcium you need every day. If you are trying to lose weight aim for low fat options (such as skimmed milk) as they contain just as much calcium as full fat alternatives.
  • It is essential that you have a sufficient fluid intake when exercising if you are breastfeeding. It is likely that you will need at least 2 litres per day, so ensure you take a drink with you to your workout session. Use the colour of your urine as a […]