Slimming World and The Royal College of Midwives, working together to help women successfully manage their weight before, during and after one of the most exciting events in their lives

New mums: Breastfeeding

Breastfeeding

New mums: breastfeeding

Slimming World and the Royal College of Midwives, working together to help women successfully manage their weight before, during and after one of the most exciting events in their lives

Benefits for mum and baby

If you have chosen to breastfeed your baby, this will have huge benefits for you both. As well as helping protect your baby from infections while they’re small, it will also reduce their chance of developing conditions such as type 2 diabetes and obesity later in life. It’s also great for you too. Breastfeeding reduces your chances of developing certain cancers in later life, it’s free and it’s a lovely, natural way to burn energy when fully established so it can be great to help towards losing any excess baby weight.¬†

 

While you’re breastfeeding

Energy
Producing milk for breastfeeding takes up a lot of energy, so it’s recommended that mums consume a healthy balanced diet to supply all of the extra nutrients needed. Most mums will feel hungrier due to the energy being used. Opting for healthier foods will help to prevent weight gain.

Calcium
If you’re breastfeeding, you will need extra calcium (an extra 550mg a day, taking a woman’s requirements to 1250mg per day), so include some calcium rich foods each day.¬†Here are some examples along with the amount of calcium they provide:

Food Amount of calcium
300ml skimmed milk 375mg
300ml semi skimmed milk 365mg
300ml whole milk 360mg
300ml goat’s milk 350mg
300ml sweetened calcium enriched soya milk 350mg
30g Cheddar 220mg
30g Edam 250mg
30g Emmental 290mg
30g Gouda 230mg
30g Parmesan 310mg
30g Mozzarella 175mg
30g reduced fat Cheddar 290mg
300ml unsweetened calcium enriched soya milk 360mg
100g fat free natural/ flavoured yogurt 160mg
100g fat free natural/ flavoured fromage frais 130mg
100g quark 120mg
100g low fat/virtually fat free cottage cheese 130mg
100g sardines, canned in tomato sauce 430mg
100g pilchards, canned in tomato sauce 250mg
100g purple sprouting broccoli 200mg
100g curly kale 130mg
100g okra 160mg
 

Vitamin D supplements
When you’re pregnant and while breastfeeding, it’s recommended you take a supplement of 10 micrograms of vitamin D, to ensure your baby gets enough of it through your milk. Dietary sources of vitamin D include dairy foods, eggs, margarine, liver and oily fish, and of course sunshine is a great Vitamin D provider.

 

Read more about your weight after pregnancy...