While you are breastfeeding you must ensure that your diet gives your baby all the nutrients it needs. Here are the best foods for breastfeeding moms.
Are You Eating The Right Food While You Are Breastfeeding?
As a breastfeeding mom you are constantly producing milk for your baby. A whole lot of nutrients are taken from your body to go into your breast milk to give your baby all of the vitamins and minerals they need.
When you are taking care of a newborn baby it’s not always easy to remember to take care of yourself. While you are breastfeeding your baby you must ensure that you eat a healthy diet packed with nutritional value to replace what has gone into your milk. Breastfeeding burns around 500 calories per day so eating well is essential.
So if you are nursing your baby add these foods for breastfeeding moms to your diet so that you and your baby get the nutrition you need.
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Before we begin just a quick note about breastfeeding. You will probably have a lot of questions and your midwife will be able to give you some information.
There is also additional support in the form of an online breastfeeding class.
This class is super affordable and can be worked through at your own pace in the comfort of your own home. You can learn to breastfeed in your pyjamas!
The lessons are easy to follow and as you have lifetime access to the class you can refer back to it as many times as you need to.I wish I had this resource when my kids were born. It was a lifesaver for a close friend of mine and having seen the results she got I can strongly recommend it.
The Best Foods For Breastfeeding Moms
Foods Containing Folic Acid
Folic acid is essential in early pregnancy but is also good for you and for baby while you are breastfeeding. It promotes growth in your baby and is also good for your heart.
Carry on taking your supplement after your baby is born and incorporate foods high in folic acid into your diet.
Foods containing folic acid include:
- Asparagus
- Citrus fruits
- Spinach
- Cereals
- Rice
- Beets
- Beef Liver
Foods To Increase Your Milk Supply
A healthy, balanced diet is most important but there are foods that breastfeeding moms that can specifically help to promote breast milk production. Adding these foods to your diet will help to increase your milk supply.
- Fennel
- Oatmeal
- Carrots
- Fenugreek Seeds
- Barley
- Apricots
- Basil
- Dill
- Chickpeas
There are also supplements and lactation teas you can take to boost your milk supply.
Nuts
You wouldn’t think it to look at them but nuts have so much nutritional value it’s beyond belief. They are an easy snack for breastfeeding moms and will give you so much goodness.
Nuts are high in iron, zinc, and calcium, B vitamins, and vitamin k. They are also known to help to increase your milk supply although there is little clinical research to support this.
Avocados
Avocados are packed full of nutrition for you and your baby. They contain a very high fat content (the good fat) which is extremely good for your heart. They are also very practical for busy new moms as they are easy to prepare and very filling.
In addition to all of the good fats avocados are also high in folic acid, B vitamins, potassium, vitamin k, and vitamin E.
Calcium Rich Foods
Your breast milk provides the calcium for your baby’s bones. If there isn’t enough in your diet then your supply will be used for baby and your bones will suffer.
Drink plenty of milk and eat plenty of cheese, yoghurt, fish, and leafy vegetables like cabbage and broccoli.You can also take a calcium supplement if you wish.
Fish
Fish contains Omega-3 which is vital for the development of your baby’s eyes and brain. It helps to build cell walls and creates a protective coating on the nerves. So the more you eat while breastfeeding the better.
An oily fish like salmon is ideal so adding it to your diet a couple of times a week will benefit your baby greatly.
Seeds
Like nuts seeds are packed full of nutrition containing healthy fats, and essential minerals like iron, calcium, and zinc. Include a variety of seeds in your diet like, sesame and sunflower seeds.
Other reccomended seeds include:
- Flaxseeds – Ground flaxseeds are a high source of protein, fiber, and omega 3.
- Chia seeds – These are high in calcium, protein, fiber, and magnesium. They will also help you to feel full.
- Hemp seeeds – High in zinc and iron. Which is good for the growth of your baby as well as your health.
Beans
Beans are an excellent source of nutrition for you and your baby. Yes they may give you gas but they also contain iron, fiber, protein, calcium, zinc, and folic acid.
So as well as delivering a whole lot of goodness to your baby there are huge benefits to you. The fiber in beans will help you avoid constipation, and the iron will help prevent anaemia which will keep your energy levels up. Let’s face it, you are going to need all the energy you can get with a new baby.
Beef
Beef contains iron and B vitamins which help to keep up your energy levels. It also has a high zinc content which is perfect for breastfeeding moms as you have an increased need for zinc while nursing your baby.
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Eggs
Eggs are a protein powerhouse and contain amino acids for you and baby. They are also pretty versatile and easy to incorporate into your diet. Eggs also contain folic acid, choline, vitamin B12, and vitamin D. So what’s not to love.
Foods To Avoid While Breastfeeding
- Spices – Spicy food and food containing garlic can affect the taste of your milk.
- Caffeine – Caffeine is fine to drink in moderation but avoid drinking large amounts as it does get into your breast milk.
- Alcohol – This is another one where moderation is key. A couple of alcoholic drinks a week should be fine. Avoid drinking enough to be intoxicated as like caffeine it passes into your milk.
- Chocolate – A small amount of chocolate is fine but does contain caffeine and can be a laxative if you eat a large amount.
- Fish with high mercury content – Mercury levels can build up fast in the body this can be dangerous and affect the nervous system. Avoid fish contains a lot of mercury completely. Tuna, mackerel, shark, and swordfish all have high levels of mercury and should not be eaten while breastfeeding.
Just remember to eat a healthy balanced diet and to incorporate the best foods for breastfeeding moms into your diet to help give your baby the best start.
