Diet Foods for Breastfeeding Moms | Nutrient-Rich Meal Ideas

What To Eat When You Are Lactating?

• Green Leafy Vegetables

These are great sources of vitamins A & C, iron, calcium, and antioxidants. These promote the healthy development of your baby and play a big role in increasing your breastmilk supply. Some examples of these foods are broccoli and spinach.

• Fruits

One of the best foods to eat during breastfeeding is fruits, especially seasonal ones, full of essential vitamins, minerals, and antioxidants. Apples, chikoo, and bananas are good examples.

• Whole grains, nuts, and seeds

Since these are rich in vital nutrients like protein, iron, vitamins, and minerals, you should include whole grains, nuts, and seeds in your regular meal. Oatmeal, walnuts, sunflower seeds, etc., are good choices.

• Garlic

Known to improve your overall immunity and breastmilk production, garlic should be included in your diet every day.

• Legumes

As excellent sources of protein and iron, legumes help keep up the milk supply in lactating mothers. Beans and peas are good choices.

• Eggs

Include 1 or 2 eggs in your daily diet if you are breastfeeding, as they are good sources of protein.

In other words, your diet during breastfeeding should contain certain nutrients classified as “Type 1 nutrients”. Let’s look at nutrients in this category and a couple of examples of each of these —

• Vitamin A – carrots, sweet potatoes

• Vitamin B1 (also known as thiamine) – nuts, seeds

• Vitamin B2 (also known as riboflavin) – oily fish, eggs

• Vitamin B6 – chickpeas, bananas

• Vitamin B12 – yoghurt, shellfish

• Vitamin D – cod liver oil, fortified foods

• Choline – liver, peanuts

• Selenium – whole wheat, seafood

• Iodine – milk, dried seaweed