![]() 50g bar milk chocolate = most UK brands contain less than 10mg. ![]() 50g bar plain chocolate = most UK brands contain less than 25mg.The NHS recommends breastfeeding mums limit their caffeine intake to less than 200mg a day. ![]() Just remember to keep track of your caffeine and alcohol intake while breastfeeding and limit the amount of fruit juice and sugar-sweetened drinks you choose, to protect your teeth and help you manage your weight.Ĭaffeine in your breast milk can make your baby restless (and no one wants that!). Water is the best option to choose to keep you hydrated, though all non-alcoholic drinks count towards fluid intake, including hot drinks, milk, fruit juices and squashes. To monitor how hydrated you are, you can keep an eye on the colour of your urine – a pale straw colour lets you know you’re adequately hydrated, whereas if it’s a darker colour you may need to drink a bit more. It’s important to respond to thirst, as this is an indicator that you’re already a little dehydrated. However, you’re likely to feel thirstier during breastfeeding, so aim to stay comfortably hydrated and keep a drink next to you while feeding. There are currently no UK guidelines on how much you should aim to drink while breastfeeding. The recommendation for the general population is to drink around six to eight glasses of fluid per day though the amount we need to drink varies between individuals. Staying hydrated is important for good health, particularly during breastfeeding. Shark, swordfish and marlin are also particularly high in mercury, so should be enjoyed no more than once a week. It ’s recommended that you continue to limit the amount of oily fish you eat to no more than two 140g portions per week, to prevent the build up of pollutants. For more information on vitamin D, visit the NHS website.Įating fish is great for both your and your baby ’s health while you ’re breastfeeding. Talk to your health visitor for advice on appropriate supplements for your baby. This is to make sure your baby gets enough. It ’s recommended that babies from birth to the age of one who are breastfed are given a daily supplement containing 8.5 to 10 micrograms of vitamin D, whether or not mum is taking a supplement herself. Dietary sources of vitamin D include dairy foods, eggs, margarine, liver and oily fish – and, of course, sunshine is a great vitamin D provider.Īs sunlight is the main source of vitamin D and there are few dietary sources, all adults and children over five years old, including pregnant and breastfeeding women, are advised to consider taking a 10 microgram vitamin D supplement daily.
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