If you’re breastfeeding, a healthy breastfeeding diet is important as it can affect your baby as much as you. Get tips on what not to eat when breastfeeding and what to eat when breastfeeding.
Sep 22, 2020
Eat a well-balanced diet that includes plenty of fiber.
When it comes to fruits and vegetables, aim for at least 5 servings of fruit a day, and 7 servings of vegetables a day. For example, 1 serving of fruit could be an extra small banana, 1 cup of raspberries, or 17 grapes. 1 serving of vegetable could be ½ cup of cooked vegetables such as broccoli, ½ cup of cooked canned tomatoes, or 1 cup of raw vegetables, such as carrot.
Limit caffeine as it may keep baby awake.
Avoid drinking of alcohol.
If you’re exclusively breastfeeding, you’ll need an extra 330 calories of healthy food a day for the first six months.
Aim for 10 servings of grains a day. For example, 1 serving = 1 slice whole-wheat bread, 1/3 cup cooked rice, or ¾ cup ready-to-eat unsweetened cereal.
Drink 6-8 glasses of fluids—preferably water—a day. It’s a good idea to have a drink by your side when you’re breastfeeding.
Aim for 7 servings of protein-rich food a day, such as lean meat, chicken, eggs, nuts, seeds, and pulses, which are good sources of iron. For example, 1 serving is 30g (1oz) meat, fish, or poultry, or 1 egg.
Aim for 4 servings of dairy or suitable plant-based substitutes a day, for calcium and protein. For example, 1 serving is 1 cup milk or 1 cup plain yogurt.
Take a daily supplement with 10 micrograms of Vitamin D.
Avoid eating fish high in mercury such as shark, swordfish and marlin.
Oily fish such as mackerel are great, but try not to eat more than 2 servings a week.
Prepare healthy nibbles before you go to bed to snack on during night feeds.
Breast milk is best for babies. The World Health Organisation (WHO) and Health Promotion Board (HPB) recommend exclusive breastfeeding for the first six months of life. Unnecessary introduction of bottle feeding or other food and drinks will have a negative impact on breastfeeding. At around six months of age (but not before 4 months), infants should receive nutritionally adequate and age-appropriate complementary foods while breastfeeding continues for up to two years of age or beyond. Consult your doctor before deciding to use infant formula or if you have difficulty breastfeeding.
Nestlé Singapore fully recognises breast milk’s primacy, value and superiority and supports exclusive breastfeeding as recommended by the WHO.
The content on this website is intended as general information for Singaporean residents only and should not be used as a substitute for medical care and advice from your healthcare practitioner. The HPB recommends that infants start on age-appropriate complementary foods at around 6 months, whilst continuing breastfeeding for up to 2 years or beyond to meet their evolving nutritional requirements. If no longer breastfeeding, toddlers can switch to full cream milk after 12 months. This should be complemented by a good variety of solid foods from the four main food groups (fruits, vegetables, grains, meat and alternatives). For more information on the nutritional requirements of infants and young children, please visit www.healthhub.sg/earlynutrition.
Nestlé Baby & me is here to share the latest evidence-based information to ensure you feel supported and confident that you’re giving your baby the best possible nutrition.