Breastfeeding diet plan, tips and advice you will actually use when becoming a new mum. We share with you information on breastfeeding and bottle feeding, remembering there are no rules, only guidelines. Plus great snack ideas you can add to your meal plan whilst you are breastfeeding. The Healthy Mummy online support group for breastfeeding.

Nutrient Daily recommended amount during pregnancy Why it’s essential Food sources
Folate 400 micrograms of folic acid via supplement To prevent birth defects like spina bifida. Green leafy vegetables, and as ‘folic acid’ when added to bread/cereal and via your prenatal supplement.
Iodine 220 micrograms To produce thyroid hormone for essential functions. Seafood, milk, and vegetables.
Iron 22mg To account for the 50% extra blood volume you’ll need. Red meat, chicken, fish, leafy green vegetables, legumes, and iron-enriched breakfast cereals.
Zinc 9mg To help regulate gene expression. Lean meat, whole-grain cereals, milk, seafood, legumes, and nuts.
Protein 40-70g To keep up with rapid growth. Lean beef, pork, beans, chicken, salmon, nuts, peanut butter, and cottage cheese.
Vit D 400 iu For healthy bones and teeth. Oily fish, fortified margarines, and some breakfast cereals.
Vit C 40mg To form collagen and help absorb iron. Fruits and vegetables.
Calcium 1000 mg For healthy bones and teeth. Dairy products, fish with edible bones, breakfast cereals, dried fruit, bread, almonds, tofu, and green leafy vegetables.
Fibre 25-30g To avoid constipation, which is common during pregnancy. Whole-grain breads, cereal products, legumes, nuts, vegetables, and fruit.
Water 2.3L, or to thirst To help absorb essential nutrients and transport vitamins, minerals, and hormones to the blood cells – and to your baby. Water!


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