Home Food Breastfeeding Diet: The Best Foods For Nursing Mothers – 2024 Guide

Breastfeeding Diet: The Best Foods For Nursing Mothers – 2024 Guide

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Breastfeeding is one of the most beautiful periods in the life of a new mom. Both psychological and physical importance has been emphasized by many experts throughout history. Not only is this period beneficial for the baby, but it is very good for the mother as well. 

Like at any other period in our life, during breastfeeding as well, the food we consume can have a significant impact on our overall health and mood. It is natural that you want only the best for your baby; but, in fact, the food you eat while breastfeeding affects both you and the infant.

Therefore, if you are interested in reading about different kinds of food which can be beneficial for a new mom and the baby during this period, take a look at the article below!

Which foods to eat while breastfeeding?

1. Fish

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Women who are breastfeeding are usually advised to eat fish as much as they like. This is particularly beneficial because in this way you will get plenty of omega-3 fatty acids, which can be found in fish. It is good for your breast milk to contain omega-3 fatty acids due to the fact that it can positively influence the early stages of the development of your baby.

On top of these benefits, many moms agree upon the fact that preparing fish can be very practical and it does not take away too much time, so you get plenty of time to spend and bond with your baby. It is also light and you won’t be sleepy and full after you eat it. 

2. Seeds and Nuts

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If you liked eating seeds and nuts before or during the pregnancy, there isn’t a reason to stop now. Therefore, you can have anything you like – chia seeds, flaxseeds, almonds, walnuts, etc. This food is the source of protein. Therefore, it will give you the energy to get through the day. If you like smoothies, you can even add them up as a kind of energy booster. On top of that, they cannot negatively influence your milk.

3. Fruit

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The fruit is a useful source of vitamins. All the different kinds of vitamins can be bound in this natural source. So, you can eat anything you like apples, pears, bananas, oranges, strawberries, etc. Fruits can be very delicious as a dessert, especially if you don’t want to eat many sweets. On top of that, you can blend them and make a smoothie, in which case, you really do have a sweet and healthy snack!

4. Vegetables

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For the same reason as fruits, vegetables are advisable for breastfeeding moms because they contribute to the overall health of the organism. In other words, if your body is healthy, your milk will be healthy too. So, it is probably a good idea to try to eat as healthy as possible, at least for this period. 

5. Cheese & Eggs

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Both cheese and eggs contain vitamin B2 or Riboflavin. It is a type of nutrient which is very important for both you and the baby. So, if you eat it, the chances that your milk will contain it are pretty high. Besides cheese and eggs, you can find vitamin B2 in red meat and oily fish. 

6. Dairy products

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When you consume milk, yogurt and cheese, you enhance the level of calcium in your system. Calcium is very good for bones, heart and muscles. During the breastfeeding time, you need to take care of your bones and their strength. That is the reason why consuming the right amount of calcium is important. Therefore, make sure to include calcium-rich products in your diet. 

Which foods to avoid?

While we are discussing the beneficial foods for your breastfeeding period, we should focus on those foods which should not be included in your diet.

1. Spicy Food

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It doesn’t necessarily mean that spicy food is forbidden. If you love it, you can eat it, of course. But, keep in mind that it can happen that some babies tend to cry after breastfeeding when their moms take spicy food. So, it is not a bad idea to try taking smaller amounts of it just to see how your infant reacts.

2. Caffeine

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You can start taking a little bit of caffeine, but still, you should take more than 5 ounces a day. It should be off your breastfeeding diet because it can get the baby irritable. 

3. Alcohol

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You can have one drink a day, at least two hours before your baby’s meal, but don’t include alcohol that often. Those myths that it will help your baby fall asleep faster and that beer will be beneficial for your milk are not true.

All things taken in consideration, there is more damage than good when it comes to consuming alcohol during these times, but you can treat yourself in smaller amounts.

How many calories do you need while breastfeeding?

According to some studies, women may need more calories during this period. In fact, some women need around 2200 to 2500 calories. The intake of 1500 calories or less can be potentially harmful to the milk.

Nevertheless, you should always pay attention to what your body tells you. In other words, if you feel that your body is craving food, there is no reason why you should ignore it. During this period a lot of the things in your body is highlighted, and the hunger might be too. Also, keep in mind that the majority of women’s experiences highlighted hunger and they usually have a larger calorie intake.

So, the best thing to do is try to include as many healthy and practical items in your diet, and listen to your body. This is the recipe behind yours and your baby’s wellbeing and happiness!