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Good Foods To Eat While Breastfeeding
I am in my 28th month of nursing (over 5% of my life!!!) and in that time I have learned a thing or two about feeding a hungry nursing animal. Hunger after giving birth and breastfeeding is real and I always eat more in the first few months of breastfeeding than when I was pregnant. Breastfeeding burns 400-500 calories/day – my favorite exercise ever! Did you know that the taste of breast milk changes depending on the food you eat? The human body is beautiful
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Of course, fruits and vegetables are very important at any time, but especially when you are breastfeeding. Some of them I mix or add to other food, others I just take:
Protein is very important when you are breastfeeding, as protein is the main component of breast milk. Here are some protein-rich foods you can eat at home:
I’m not usually a breakfast person, but when I do, I do NOT skip the first meal of the day:
When you’re breastfeeding, you can’t always eat meals at the table at regular times – on-the-go snacks are a must. I always put these in my purse in case the hanger strikes (hunger induced rage):
Breastfeeding Diet 101: What To Eat While Breastfeeding
What are your favorite healthy snacks? Check out other breastfeeding and pumping posts before you go! Disclosure: Some of the links in this post are affiliate links, which means I earn a commission at no extra cost to you if you click and purchase. As an Amazon affiliate, I earn from qualifying purchases. I still have all the comments and thank you for supporting my blog!
I think it’s obvious that baby nutrition goes way beyond the womb, but the best foods while breastfeeding are pretty much pregnancy superfoods for you and your baby. It’s best to focus on nutrient-dense foods that will not only give you energy and maintain your milk supply, but also foods that will provide the best nutrition for your baby. So what are the super nutritious foods for breastfeeding? First, let’s talk about the basics of breastfeeding.
There is. You can look at breastfeeding in the same way as pregnancy. You are still growing another person through your body, even if they are no longer in the womb. Try an extra 300-400 calories to replenish the energy needed to make milk. It’s very easy to get those extra calories just by adding an extra snack to your diet and adding extra fruits and vegetables to each meal. Breastfeeding also makes you hungry, so you’ll want to try to eat a balanced meal or snack at least every few hours.
And breastfeeding makes you VERY thirsty! Think about it. Breast milk is a liquid that the body leaves, so you want to replenish it often. As with pregnancy, you want to drink as much water as possible. It is useful to always have such a water bottle with you. You love it every time you breastfeed. Doctors recommend 128 oz. of water per day for breastfeeding, but every body is different. Try at least 100 oz. give or take a day and drink when you are thirsty.
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Things to avoid while breastfeeding are also very similar to this list of things to avoid while pregnant, with a few exceptions. It is also not necessary to completely avoid alcohol while breastfeeding. However, you definitely want to drink in moderation, which is only about 1 normal drink per day. Also, make sure you wait at least 2 hours after consuming the drink before nursing your baby. If you’re worried, there are breastfeeding alcohol strips to ensure it’s safe to breastfeed after drinking.
Caffeine intake should also be monitored while breastfeeding. According to La Leche League International, up to 200-300 mg of caffeine (or about 2-3 cups of coffee) is considered safe to consume while breastfeeding.
Just keep in mind that everything you eat, drink and put on your body is more likely to reach your baby through breast milk. If you are concerned about supplements, foods, beverages, or skin care products, always ask your doctor before using them while breastfeeding. Also, as you get used to breastfeeding, you will discover how different foods affect your baby. They can be very picky about certain foods. Avoid these foods and always consult your pediatrician.
Along with the breastfeeding superfoods above, most doctors recommend taking a good prenatal or postnatal vitamin until you stop breastfeeding to make sure you and baby are getting the right nutrition. When you were pregnant, your body was completely devoted to your baby. It’s completely normal to feel tired after giving birth, and taking care of yourself now isn’t selfish, it’s necessary.
The Best Foods To Eat When Breastfeeding
Good nutrition restores your energy. The downsides of living with a newborn are well documented – insomnia, anxiety and even depression. Add in fluctuating hormone levels and it’s no wonder many women struggle to cope in these early days. Eating the right foods can improve your mood, balance your hormones and make you feel like your old self. A practical and personalized postpartum nutrition plan will help you safely return to your pre-pregnancy weight while refueling to feel better again.
Finding the right nutritional balance while breastfeeding is very important for you and your baby. While what you eat may not affect your milk production (certain foods can increase milk production), your body will always put your baby first.
Your body provides the nutrients it needs for your baby’s milk from its own stores – this can affect your energy levels, health and well-being if you’re not getting the nutrients you need from your diet.
This doesn’t mean you should stop eating certain foods (we all love cake!), it just means you should try to include healthy options whenever possible.
Foods To Avoid During Breastfeeding
These breastfeeding superfoods will help with your energy levels and prevent you from experiencing low blood sugar – which can make parenting difficult. If cooking is difficult for you, breastfeeding superfoods are nutritional powerhouses that offer quick alternatives.
1. Almonds: Almonds are full of protein and are a good source of calcium. You need 1,250 mg of calcium per day while breastfeeding.
2. Avocados: Avocados provide essential “healthy” fats that not only give you the energy you need throughout the day, but also help balance cholesterol levels. Plus, they’re rich in protein, vitamin E, and folate—all of which help support the healthy development of your baby’s central nervous system. When breastfeeding, you need 4-5 mg of vitamin E and 260 mcg of folate per day.
3. Homemade soup: Homemade soup is a good source of collagen, coenzyme Q10, cholesterol, all minerals and essential amino acids. It can be made fresh and frozen for use in a variety of recipes, including soups. It’s perfect in a glass, especially when you only have one hand free!
Best Fruits You Should Eat While Breastfeeding
4. Brazil Nuts: Brazil nuts are a great food for breastfeeding mothers. They are full of selenium, vitamin E and magnesium.
5. Brown Rice: Brown rice is a complex carbohydrate that not only keeps you fuller for longer, but also helps regulate blood sugar levels. In addition, it is a good source of zinc, magnesium, protein and fiber. White rice doesn’t offer the same health benefits, so it’s important to stick to brown rice when breastfeeding.
6. Chia Seeds: They may not be everyone’s cup of tea, but chia seeds are an excellent source of essential fats, protein, calcium and iron – all of which are essential for mothers. An easy way to include them in your diet is on bread, with fruit and yogurt, and even in smoothies!
7. Coconut Water: Low calorie, naturally fat and cholesterol free and more potassium than four bananas – what’s not to love about coconut water?! It also contains calcium, phosphorus and lauric acid. But that’s not the only reason we love coconut water. In fact, it is full of electrolytes and is considered a better replacement for lost fluids than sports drinks or water. It is very important to stay hydrated while breastfeeding.
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8. Eggs: Eggs are not only a quick and easy snack for sleepy parents, they are also packed with nutrients including choline, vitamin A, B12, D, K, selenium, iodine and protein. Plus, hard-boiled eggs are great both hot and cold, something new parents will learn to love!
9. Green leafy vegetables: Green leafy vegetables, including spinach and broccoli, are not only highly nutritious but also full of iron.