TOP SIX FOODS

Fatty fish These are high in omega-3 fatty acids which are vital for your baby’s brain development. Choose pilchards, yellowtail, snoek, trout and anchovies, which are high in omega-3s while being low in mercury. Water Drinking enough fluid is essential during breastfeeding to keep yourself well hydrated and still encompassing the increased fluid needs of producing breastmilk. A variety of fresh fruits and vegetables Eating these kinds of foods will get your baby used to these tastes and make him or her more receptive to eating these kinds of foods when he or she is a bit older. Dairy products Your calcium needs increase during breastfeeding. Therefore, make sure that you have ideally about three servings of dairy per day. One serving is one glass of milk, 30g of cheese, or a small tub of yoghurt. If you don’t drink milk, take a calcium supplement and try to eat other sources of calcium such as tofu and fish with edible bones (e.g. kippers, pilchards and anchovies). Lean beef Your iron stores may also be sapped by the need to maintain the iron levels in your breastmilk. Choose lean beef, which is an excellent source of iron and vitamin B12 while also being lower in saturated fat than less lean cuts. If you’re vegetarian, you will get some iron from egg yolks. If you’re vegan, you will most likely need an iron supplement. Guavas Your vitamin C needs are increased during lactation, but some feel that citrus fruits cause their babies to be fussier when they have a lot of citrus. Choose other vitamin C rich foods such as guavas, peppers and tomatoes.