Breastmilk is the perfect food for your baby

It is nutritionally complete, it adapts to time of the day and each developmental stage, and it is packed with antigens and antibodies so your baby can fight infections while developing their own immune system.

Mums breastfeeding

Nutrition for breastfeeding

You don’t need to follow a special diet while you’re breastfeeding. But it’s a good idea for you, just like everyone else, to eat a healthy diet with a variety of foods every day.

Most foods and drinks are safe to have while breastfeeding

There aren’t any foods you need to avoid while breastfeeding, unless you are allergic to them.

Anything you eat or drink while you’re breastfeeding can find its way into your breastmilk.

Breastfeeding can make you thirsty, so drink plenty to stay hydrated. You may need up to 700ml of extra fluid a day. Water, semi-skimmed milk or unsweetened fruit juices are good choices.

There are some things you should be careful with or avoid while breastfeeding.

Caffeine

It’s recommended to limit caffeine intake to no more than 200mg per day (this includes coffee, tea, energy drinks, chocolate).

Alcohol

Small amounts of alcohol you drink may find its way through your breastmilk. The effects of alcohol on your baby are directly related to the amount you consume.

An occasional drink is unlikely to harm your baby especially if you wait at least 2 hours after having a drink before feeding.

Regularly drinking above the recommended limits can be harmful for you and your baby.

Aside from the known health risks of excessive alcohol to yourself, drinking too much can decrease your milk supply. It may also cause sleep, growth and developmental problems with your baby.

Plan ahead for any times where you choose to drink alcohol. You may wish to express breastmilk for your baby, and if you begin to feel drunk, have another responsible adult look after your baby. It’s a good idea to make sure you eat well before.

Never share a bed, armchair or sofa with your baby after drinking alcohol, or if your partner has. Doing this has a strong association with sudden infant death syndrome (SIDS).

Learn more about food while breastfeeding