Good Foods To Eat While Breastfeeding

Breastfeeding and Essential Nutrients

When you have a newborn, in the first few weeks they solely depend on breast milk. As such, you need to ensure that your baby is getting all the nutrients from breastfeeding. You will notice that as a new mom, your hunger levels keep increasing. This is caused by the demand to produce milk, which takes more calories. You need to check your diet and this post will look at some of the good foods to eat while breastfeeding. Studies show that when you are breastfeeding, the energy needed is about 500 calories a day.

Specifically, there are some essential nutrients that you have to ensure you are consuming including Vitamin D, Vitamin C, Vitamin A, Vitamin B12, selenium, and zinc. The requirement in the body tends to increase as well. When choosing the foods to eat, the focus should be on getting a balanced meal with an emphasis on the nutrients mentioned here.

Here are some of the groups of good foods to eat while breastfeeding:

  • Meat and poultry: chicken, pork, beef, lamb, and liver
  • Seafood and fish: Salmon, seaweed, sardines, shellfish
  • Veggies and fruits: Tomatoes, bells pepper, kale, cabbage, berries, broccoli, and garlic
  • Seeds and nuts: chia seeds, almonds, flaxseeds, walnuts, and hemp seeds
  • Starches rich in fiber: beans, oats, potatoes, lentils, sweet potatoes, quinoa, and butternut squash
  • Healthy fats: olive oil, eggs, coconut, and avocados

Eating Healthy While Breastfeeding

What you eat and how you eat it is important for your baby. As such, besides looking for good foods to eat while breastfeeding, you need to be cautious about how you eat them. Here are some tips that you can follow to stay healthy and keep your baby in perfect shape:

  • Ensure that you are taking in proteins 2 to 3 times a day.
  • Get at least 3 servings of vegetables per day.
  • Include 2 servings of fruit in your meals
  • Whole grains need to be a part of your daily diet
  • You should always be hydrated so make a point of taking in plenty of water and other liquids.

How Much Food Should I Eat While Breastfeeding?

As mentioned earlier, you will need extra calories when you are breastfeeding. This is why you will realize that the extra baby weight will start vanishing as you breastfeed. Because your weight is affected, you need to boost your calorie intake so that you can have enough milk for your baby. When you start weaning, your baby may not breastfeed as much and at this point, you may start cutting back on the calories. In your search for good foods to eat while breastfeeding, you should reduce your alcohol and caffeine intake, especially where you have newborns.


It is important to understand good foods to eat while breastfeeding as this will be transferred to your baby. When choosing your foods, remember that babies tend to enjoy flavors that they derive from breast milk. Watch out for any reactions on your baby and make the necessary adjustments.

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