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What should I include in my diet while breastfeeding?

Omega 3:Try to include oily fish in your diet once or twice a week. The most commonly eaten oily fish in Ireland are salmon, trout, mackerel, sardines and herring. Oily fish is a rich source of omega-3 fats which are important for your growing baby’s brain.
 
Vitamin D for you: Include vitamin D rich foods every day for you and your baby’s health. Choose eggs, oily fish and foods with added vitamin D regularly to ensure you are getting enough of this vital vitamin for heart, bone and long term health.
 
Vitamin D for baby: All babies need a daily vitamin D drop until they reach their first birthday. Why not put a note in your phone to remind you every morning and leave the vitamin D drops out where you’ll see them?
 
Keep hydrated: Drink at least eight glasses (2 litres) of water a day – you need to stay well hydrated while you are breastfeeding. Pour yourself a large glass of ice cold water before you sit down to breastfeed.
 
Eat well: Breastfeeding your baby uses up roughly 300-500 extra calories a day so don’t skip meals and remember to eat nutritious snacks throughout the day. They don’t have to be fancy - a sliced banana on wholemeal bread will give you a nutritious energy boost in the afternoon!

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