Pregnancy & Baby 

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Foods for breastfeeding

You’re plugged in on demand when you’re breastfeeding, so don’t forget to keep yourself well stocked, says Wynnie Chan

So, the day has finally come, after nine months of eager anticipation, your bundle of joy has arrived. But what next? If you’re breastfeeding, I’m sure you now have great empathy with the dairy cow. Even if you’re not, this is still the time when you should be paying special attention to yourself as well, making sure you have a nutritious diet, although that must be the furthest thought from your mind, with the constant demands of your newborn.

During lactation (breastfeeding), all your baby’s requirements for energy, and other nutrients must be supplied by you, the mother. Some of these extra requirements can be met by extra stores that have been laid down during the last trimester of pregnancy, when additional food energy of 200 calories a day is needed. However, an additional 450 to 570 calories a day is then needed from the start of breastfeeding to three months afterwards. If the energy from the stores laid down during pregnancy is used up, this will help new mums return to their pre-pregnant weight.

Juggling baby, sleep and diet

So how can you juggle feeding the baby, catching up on your sleep AND eating a balanced, nutritious diet? Well, I’m afraid, the answer to that is, with difficulty. However, with a supportive partner, relatives, friends and neighbours during the first few days and weeks, you’ll hopefully be able to concentrate on meeting the demands of your baby and cat-napping, whilst others look after and feed you. But what happens after that, when everyone has gone, when you really can’t be bothered to make meals for yourself? What I found helpful was to snack frequently during the day but not necessarily on crisps and chocolate. Instead, head for foods such as cheese or tuna sandwiches, dried fruit, banana and yogurt.

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