If you are able to breastfeed, it’s important to maintain a good food and fluid intake, particularly in the first few weeks of breastfeeding, in order to help with your milk supply.
Be aware of food allergies while breastfeeding. Your baby might be at a higher risk of developing a peanut allergy if there’s a history of allergies in your family (such as hay fever, asthma, eczema, or a food allergy). If your baby is in the high-risk group then you may be advised to avoid peanuts during breastfeeding, although there are some studies that suggest that peanut allergies may actually be prevented if children are exposed to peanuts during weaning.
Foods you should and shouldn’t eat while breastfeeding
Honey and soy toasted seeds
Pack this nutritious snack in individual portion bags that you can grab whenever you’re feeling peckish. These seeds will provide you with fibre, omega-3’s and vitamins A and E.
- 1 tbsp sunflower oil
- 75g pumpkin seeds
- 75g sunflower seeds
- 1 tbsp honey
- 1 tbsp soy sauce
- Heat the sunflower oil in a non-stick frying pan. Add the pumpkin and sunflower seeds and cook, stirring constantly for about two minutes until the seeds are lightly browned.
- Remove from the heat and stir in the honey and soy sauce. Return to the heat for one minute. Spread out on a non-stick baking tray and leave to cool. When cold, store in an airtight container.
Chicken, Broccoli and Mange Tout Pasta Salad
*Makes 2 portions
- 110g pasta spirals
- 55g small broccoli florets
- 30g mange tout, cut into matchsticks
- 3 tbsp sunflower oil
- ½tsp toasted sesame oil
- 2 tsp rice wine vinegar
- 2 tsp clear honey
- 2 tsp soy sauce
- 110g cooked chicken, thinly sliced
- 30g (handful) pumpkin seeds
- Cook the pasta according to packet instructions, adding the broccoli two minutes before the end of the cooking time, and the mange tout one minute before the end of the cooking time. Drain and immediately rinse well with cold water. Drain well.
- Whisk the oils, vinegar, honey and soy sauce together in a large bowl. Add the pasta and vegetables, and toss to coat. Cover, and refrigerate until needed.
- Just before serving, add the chicken and toss again, then sprinkle the pumpkin seeds over the salad.
*Makes 3–4 portions
A flat omelette bolstered with a delicious mixture of vegetables makes a lovely quick lunch or light supper. This works with a combination of most vegetables, so you can play about with it. This omelette is also good cold, so keep leftovers in the fridge for whenever you need a quick snack.
- 6 eggs
- 1 tsp thyme leaves, chopped (or other herbs such as chives, parsley, tarragon)
- 4 tbsp crème fraîche (or double cream)
- 2 tbsp olive oil
- 1 small red onion, thinly sliced
- ½red pepper, thinly sliced
- 1 medium courgette, thinly sliced (approx 125g)
- 1 clove garlic, crushed
- 3 or 4 new potatoes, thinly sliced
- 110g Gruyere, grated
- 2 tbsp freshly grated parmesan
- To cook the potatoes, place them in boiling salted water for about 12 minutes, or until just tender. When cool, cut them into slices and set aside.
- Beat the eggs in a jug with the thyme and crème fraîche. Season well and set aside.
- Heat the oil in a medium, non-stick frying pan and sauté the onion, pepper and courgette for 8–10 minutes, until just soft. Add the garlic and potatoes and cook for a further minute.
- 4. Pour in the eggs and cook the frittata for five minutes, stirring occasionally. Leave it to cook for a further four to five minutes, until the frittata is just set underneath, but still wobbly on top. Meanwhile, preheat the grill to high.
- Scatter the cheese over the frittata and grill for two to four minutes, until the cheese is golden and bubbly and the frittata has set. Remove from the grill and leave to stand for five minutes.
- Loosen the frittata from the pan using a spatula, then slide out onto a large plate. Cut into wedges, and serve.
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