Breastfeeding diet plan

Feeling flabby now you’ve had your baby? Follow our healthy eating plan and watch the pounds drop off – and your baby won’t miss out on any nutrients either

Now that you’re breastfeeding, you should be aiming to eat around 2000 calories a day – but that doesn’t mean you can snack on chocolate and cake. To shift that jelly belly safely, we’ve come up with a seven-day eating plan that will provide you and your baby with everything you need to feel and look healthy. It’s good for pre- and post baby mums as it’s low-fat and balanced with plenty of calcium rich food.

Each day, simply choose one meal from each of the main categories – breakfast, lunch, dinner, including a desert – and two from the snacks section (one am, one pm). Aim to lose 1lb a week by combining sensible eating with moderate exercise.

Boost-you-up breakfasts

• Cereal such as cornflakes, muesli or sultana bran with semi-skimmed milk – 200 calories, 2.5g fat

• Two slices of wholemeal toast with low-fat spread and a topping of your choice, such as jam, marmalade, marmite or honey – 140 calories, 2g fat

• Fresh fruit salad, including a mix of the following; strawberries, banana, orange, melon, grapes, pear and apple – 100 calories, 1g fat

• Porridge made with semi-skimmed milk – 250 calories, 7g fat

• Low-fat yogurt topped with fresh or dried fruit and/or nuts – 100 calories, 3g fat

• Breakfast smoothie, such as banana, strawberries and milk or yogurt blitzed in a food processor – 150 calories, 2g fat

Light lunches

• Small tub of low-fat cottage cheese and two Ryvita – 300 calories, 6.5g fat

• Tuna salad: small can of tinned tuna (in water not oil), mixed with a selection of salad items. Choose from tomatoes, lettuce, cucumber, grated carrot, chickpeas and sweetcorn. Optional topping of a little low-calorie dressing of your choice – 300 calories, 5g fat

• Ham sandwich: one round (two slices of wholemeal bread) with low-fat spread, lean ham served with a small side salad – 200 calories, 4g fat

• Pasta salad: 75g (dry weight) of pasta mixed with vegetables, such as sweetcorn, peas, tomatoes, cucumber or olives – 300 calories, 8g fat

• Soup and bread roll with low-fat spread – 250 calories, 3g fat

• Chicken salad roll: wholemeal bread roll with low-fat spread, filled with skinless roast chicken and salad – 200 calories, 5g fat

• Small can of baked beans on two slices of wholemeal toast – 250 calories 5g fat

Delicious dinners

• Grilled skinless chicken with jacket potato and vegetables, such as peas, green beans, broccoli, carrots, cauliflower or spinach – 400 calories, 5g fat

• Pasta with cheese – 100g (dry weight) of pasta with tomato sauce topped with 25g of grated cheese, such as cheddar, and a side serving of vegetables – 500 calories, 15g fat

• Stir-fried lean pork or chicken with ready-made low-fat sauce and vegetables, such as bean sprouts, broccoli, mangetout or peppers – 450 calories, 5g fat

• Fillet of cod, poached in water, served with rice and vegetables – 400 calories, 5g fat

• Spaghetti bolognese – 100g (dry weight) of pasta with bolgonese sauce and lean minced beef served with a small side salad – 550 calories, 10g fat

• Risotto rice (50g dry weight) topped with vegetables, mushrooms, chicken or cooked prawns – 500 calories, 8g fat

• Medium sized nine-inch thin and crispy cheese and tomato pizza with a side serving of either salad or vegetables – 600 calories, 15g fat

Daring desserts

• Muller Rice pots – 210 calories, 11g fat

• Piece of fruit – 70 calories, 0.5g fat

• 50g slice of cheddar cheese with crackers – 400 calories, 20g fat

• Small pot of yogurt (low-fat bio) – 100 calories, 1g fat

• Fresh fruit salad as above – 100 calories, 1g fat

• 150g serving of ice cream – 300 calories 15g fat

• 100g slice of cheesecake – 250 calories 12g fat

Sin-free snacks

• Four Jaffa Cakes – 200 calories 4g fat

• Cereal bar, such as Jordan’s Breakfast in a Bar or Kellogg’s Nutri-Grain cereal bar – 180 calories, 5g fat

• One currant bun or fruit teacake with low-fat spread – 150 calories, 2g fat

• Piece of fruit – 70 calories, 0.5g fat

• Small pot of yogurt (low-fat bio) – 100 calories, 1g fat

• Handful of dried fruit, such as raisins, apricots, prunes or figs – 170 calories, 2g fat

• Two slices of wholemeal toast with low-fat spread – 120 calories, 2g fat

Food for thought

‘The most important thing is to have a balanced diet that includes foods from all the major groups, both for your baby and your body, as it’s working hard to provide all the nutrients your little one needs,’ says Brigid McKevith, nutritionist at the British Nutrition Foundation.

Make sure you have the following:

• Milk and milk products, such as yogurt and cheese, are good sources of calcium, which is essential for a good milk supply.

• Fruit and vegetables (ideally at least five servings a day) provide vitamins and minerals, fibre and important nutrients.

• Starchy carbohydrate rich foods, such as bread, pasta, rice, breakfast cereals and potatoes, will boost your energy and are rich in B vitamins and fibre.

• For strength, you need to have proteins in the form of lean meat, skinless chicken, fish or nuts and pulses.

• Drink plenty of fluids, including at least eight glasses of water, unsweetened fruit juices and milk to stop you from becoming dehydrated.

* Fat and calorie levels are approximate

 By Michael Harris