What to eat 

It's important to try to eat a variety of foods including:

• plenty of fruit and vegetables (fresh, frozen, tinned, dried or a glass of juice). Aim for at least five portions of a variety of fruit and vegetables a day
• starchy foods such as bread, pasta, rice and potatoes to give you the extra energy you'll need
• plenty of fibre, found in wholegrain bread and breakfast cereals, pasta, rice, pulses (such as beans and lentils) and fruit and vegetables. After childbirth, some women experience bowel problems and find constipation particularly painful, but fibre helps with both of these
• protein such as lean meat and chicken, fish, eggs and pulses
• fish at least twice a week including some oily fish
• dairy foods, such as milk, cheese and yoghurt, which contain calcium and are a useful source of protein

Also, drink plenty of fluid, try to drink at least 6 to 8 glasses of fluid a day.

What to avoid

Eating fish is good for your health and the development of your baby. But don't have more than two portions of oily fish a week. Oily fish includes fresh tuna (not canned tuna, which does not count as oily fish), mackerel, sardines and trout.

You should avoid eating more than one portion of shark, swordfish or marlin a week, because of the levels of mercury in these fish. This advice is the same for all adults, except women who are pregnant, or trying to get pregnant, who should avoid these fish altogether.

Some breastfed babies seem to react to foods their mothers eat. If you think that some foods that you eat are affecting your baby, don't stop eating them without talking to your GP or health visitor first. But remember, it's normal for breastfed babies to have loose stools.

Watch what you eat and drink

Substances like caffeine, alcohol, and other toxins can pass from your blood into your breast milk, so excessive amounts should be avoided. Nicotine from cigarettes and drugs also pass into your breast milk and should be avoided (your doctor can advise you on the suitability of prescribed medications). You'll be able to work out if your child is sensitive to something you eat or drink, because she'll show her discomfort by being unsettled after feeds, crying inconsolably, or sleeping badly.

"If I drank caffeinated coffee I found I couldn't calm my daughter down," says new mum Kim McCarthy. "When I went back to decaf, she was fine." If a baby is allergic to something you've eaten, you may see a reaction on her skin (rash or hives), in her breathing (wheezing or congestion), or in her stools (green or mucousy). Ask your health visitor for more advice.

While some women swear that hot or spicy dishes upset their babies, trial and error may be your best guide, as food-induced irritability differs markedly from one baby to the next. If you find you can eat garlic chicken or a fiery vegetable curry without making your baby unhappy, then dig in. One note of caution, though - some common colic offenders include broccoli, cabbage, onions and Brussels sprouts.

ps get ur butt on msn hun!!!

x

its things like drugs, alcohol etc that go thru ur breast milk hun that u still need 2 avoid

the food does go thru so if u eat laods of grapes or a strong curry ur bubs will prob get an upset stomach but pretty sure pate is ok (dont eat it myself so not sure)

x

when you are brestfeeding are the foods that you are not aload to eat when preg still apply? i realy fancy pete on toast and have do for the last 40 weeks lol