Diet for Breastfeeding Mums

diet for breastfeeding mums

A breastfeeding mother should be very careful about what to eat and what not to eat because it can have a direct impact on the milk supply and flow. The baby will also get all his nutrition from your milk alone.

Hence, it is important to look after your diet when you are breastfeeding and ensure that you are getting all the required nutrients in adequate quantities.

Before we get into the details of what to eat and what not to eat, understand that the thumb rule is the same as for the diet of a pregnant woman – you must eat a healthy, well-balanced diet and avoid all kinds of unhealthy foods. A balanced diet means that you eat a little of everything including starch, dairy, and protein; and, take lots of fruits and vegetables.

Here’s what you must know about the diet of a breastfeeding mother

As a mother recovering from the stress of delivery and breastfeeding your baby at the same time, you need to include the following nutrients in your diet:

  • Iron
  • Calcium
  • Vitamin C
  • Vitamin D
  • Vitamin A

Hence, you should take a diet that is rich in all these essential nutrients. Coming to the kind of foods that you should include in your diet, such as:

  • One of the best foods for a nursing mother is avocado. It is a highly nutritious food that provides nutrients such as Vitamin B, Vitamin C, and Vitamin K. It contains a lot of healthy fat as well which helps ease the hunger pangs in breastfeeding mums.
  • Try to include nuts (if you are not allegoric) in your diet as well. They contain a lot of good nutrients that can help in the development of your baby as well as make your breastfeeding journey easier than ever before.
  • Legumes such as chickpeas are considered to be one of the best lactogenic foods. They have been used for generations because they are a good source of proteins, vitamins, and minerals. They also help maintain a healthy supply of milk.

It is important to understand the kind of food you can eat when breastfeeding; however, more importantly, you must understand the kind of food you should not eat as well, like:

  • Avoid alcohol and caffeine as much as possible. It hampers milk production and can pose a risk to your health as well. It is best to stay away from alcohol and caffeine while you are breastfeeding your baby.
  • If you like to eat fish, you should be very careful about the type of fish you consume when breastfeeding your baby. If you eat a fish that is high in mercury, it can have serious health consequences for your baby because babies have a very low tolerance to mercury. Mercury poisoning can cause damage to their nervous system as well.
  • Avoid excess intake of highly processed foods. Such foods contain high levels of unhealthy fat and carbs that can damage your health and can also affect your baby’s health through the breast milk that he or she consumes.

These are just a few of the many important things to keep in mind when it comes to planning the diet for a breastfeeding mother. Doing this small exercise can help protect both the mother and the baby; and, keep them healthy and happy at all times.