Your body needs over forty different nutrients to function and stay healthy. And while it’s busy making milk for your baby, it needs even more nourishment and energy. Eating a variety of foods from the 5 food groups will ensure you maintain your own health, whilst optimising the quality and quantity of the milk you produce.

Cereal & grain based foods are high in carbohydrates and hence provide energy. They also contain many vitamins and minerals that are essential to the complex processes that occur in your body.

Choose wholegrain or high fibre varieties, such as multigrain and wholemeal bread, brown rice and high fibre breakfast cereals and aim for 5-7 serves per day. The fibre in these foods also helps keep your digestive system healthy.

These foods are a rich source of vitamins, minerals, fibre and phytochemcials, which all work together to help keep us healthy.  Aim to eat 7 servings of different vegetables each day.

Eat up to 5 serves of fruit per day. Like vegetable and legumes, these foods also help to keep us healthy.

Foods from this group provide protein, a source of amino acids essential for the growth and repair of your body’s cells. They also contain important vitamins and minerals. Try to eat 2 servings from this group each day.

Dairy products are a very important source of calcium needed for strong healthy bones. They also provide protein, vitamin A, phosphorus and vitamin B2.

The recommended amount of dairy for adults is 2 servings from this group each day, with a single serving being equal to a 250ml glass (1 cup) of low fat milk, 2 slices (40g) of cheese or a small carton (200g) of low fat yoghurt. It’s best to opt for low fat choices.

Outside of the 5 core food groups, those foods that are high in fat (particularly saturated fat) and/or added sugar and salt should be eaten only in moderation.