After PregnancyBreastfeeding

Diet For Breastfeeding Mothers: What Foods to Eat and Avoid?

diet for breastfeeding mothers

Besides all our other posts, this one is my favorite. Coz today we are going to talk about FOOD, FOOD, and only FOOD! Who doesn’t like to eat? You? Stop lying :P. All of us love to eat and will never get fed up with eating varieties of food until the last breath of our lives. We live to eat not eat to live. Remember that! So today we will be talking about diet for breastfeeding mothers. What I’m about to share with you is not the best or worst of foods, but rather types of food which are extremely nutritious for lactating mothers and would help them produce more milk for their baby and also help themselves to become stronger.

Lactating mothers tend to become more hungry as compared to others. Breastfeeding uses extra calories of up to 500 per day. So, first of all, we would like to advise you to aim for 8-10 small and big meals in a day as part of your lactation diet. In these meals, take 3 regular meals and 5 snack meals. Eating frequently and in regulation is very important while you are breastfeeding because whatever you are eating is helping your body to produce milk for your baby. It also affects the taste of your milk and adds nutrition to it.

Diet for breastfeeding mothers is crucial when it comes to taking care of your baby. We, as a mother, get too involved in taking care of our newborn that we forget to take care of ourselves. We forget that what we are feeding ourselves is what we are feeding our newborn. The food we eat helps us to produce milk that we breastfeed our baby. A breastfeeding mother needs to consume a fully balanced diet. Your body demands extra attention and nutrients as you are consuming and taking care of two people.

Some nutrients that are crucial in your diet plan are protein, calcium, vitamins like B1, B2, B3, folate, B12, C, and A. Each of these Vitamins and Minerals should create your entire meal. This will make you healthier and stronger.

During 9 months, we as a feeding mother, transfer all our vitamins and minerals into our baby, which leaves us with nothing. We help our baby to develop from our blood, so do we need that back? Obviously. Eating a balanced diet will help our body to recover and regain what we have lost in the previous 9 months. Otherwise, you will have to deal with bodily issues a lot. The most common of them is hair fall, which happens due to iron deficiency and hormonal changes.

Full recovery of your body may take months and to fasten the results you have to consume good and keep aside those burgers and sweets that you might be craving. It’s high time now and it’s time to settle yourself back on track. So without any further chit-chat let’s straightforwardly discuss the important food and diet for breastfeeding mothers and no-no foods as well.healthy diet for breastfeeding mothers

So firstly, let’s begin in detail with:


1. Nuts

Nuts are the powerhouse of nutrition, high in essential minerals such as iron, calcium, and zinc as well as vitamin K and B vitamins. They are a rich source of healthy fatty acids. Add a handful of nuts into your diet and see the magic happening. You can also make a healthy smoothie out of it. It will be tastier and healthy. Don’t forget to add some healthy fruits and leafy greens to it.

2. Beans and Legumes

Beans and legumes are healthy sources of protein, vitamins, minerals, and phytoestrogens. Eat every bean and legume, from chickpeas to soybean. They are rich in lactogenic properties and protein. So eat them all.

3. Green Leafy Vegetables

Leafy vegetables are a good source of iron. As we told you earlier, after giving birth, our body faces a lot of deficiency, so grab some greens into plates now. Also, the carbohydrate portion of these vegetables, which is known to cause gas, cannot transfer into the breast milk.

4. Fiber-Rich Starches

Potatoes, Butternut Squash, Sweet Potatoes, Beans, Lentils, Oats, Quinoa, are the best source of fiber. Each good and balanced amount of fiber will keep you and your gut healthy and fresh.

5. Healthy Fats

Avocados, Olive oil, Coconut, Eggs, full-fat Yogurt are a good source of healthy fats. Nuts are also one of them. Try to fill your body with these healthy fats as this will help your body to repair and balance newborn mother food balanced. Oh, we would love to see you more beautiful again.

6. Meat and Poultry

If you are a non-vegetarian eater, then you should add chicken or mutton, etc to your diet. These foods are rich in protein and fat which will replenish your lost vitamins and minerals. But make sure not to eat them in excess amounts. One to two servings in a week is more than enough.


So we have discussed the diet for breastfeeding mothers, and we have eaten a lot till now. Let’s now focus on what should not be included in feeding a mother’s diet:

1. Fish

We all know that fish is a great source of protein and Omega 3 fatty acid, which is great for our body. But do you know about the presence of high levels of mercury in them?

Mercury can make its way into your breast milk and can harm your baby. So avoid eating fish while you are breastfeeding.

2. Coffee and Tea

We all know the bad effects of coffee and tea. Do we?

The caffeine in coffee and tea does end up in breast milk, which can make napping difficult for both you and your little one. So avoid coffee and tea, as much as you can.

3. Alcohol

Consuming alcohol may harm your baby. Always drink moderate quantity and less frequently. Avoid as much as you can. You have your entire life to drink alcohol.

4. Gas Producing Foods

Avoid gas-producing food such as beans, brussels sprouts, cabbage, broccoli, and cauliflower, which can cause problems in your little one.

5. Processed and Junk Food

As a general rule, check labels and try to avoid processed foods that contain a long list of additives. These additives are bad for your health and we should not eat these foods generally as well.

Eat these healthy foods in a balanced format. Do not overeat anything. We also suggest you consume that healthy food that our elders ask us to eat. Take advice from others as well and try to create a balanced diet chart. Consult your doctor when in need. If you suspect that your baby is having any reaction from the food you are consuming then talk to your doctor immediately. Often, our child is allergic or uncomfortable with some food and if you consume it, they may directly get affected.

Always add or subtract food after consulting a health professional. Your doctor may also recommend eating some supplements in addition to your balanced diet. These supplements make up for any nutrients that are missing from your diet.

Eat healthily and be more conscious about what you eat. Be healthy and stay happy. Follow us for more such articles and do not forget to like and share our work with your fellow mothers. 🙂

You can also go through these 10 Easy and Helpful Breastfeeding Tips For New Mothers. Might be helpful to you. Have a look!

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I am an enthusiastic reader and a content creator. I love writing and sharing my thoughts and experiences of life with people all around the world. I am a thinker-beyond-the-box and a book worm, Jane Villanueva of "Jane the Virgin" suits me the best! I love delivering freshly brewed content on skincare, haircare, lifestyle, self-care, health n fitness, food recipes, and lots more.

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