What Foods are Best for a Breastfeeding Mom?

Your breast milk provides your precious child with all of their essential nutrients. You want to eat a nutrient rich diet. It will give you added energy and be just what your child needs. Your obstetrician may recommend you to take certain vitamins during this time to supplement your diet, but you still need to fuel up as you are eating for two. Here are some wonderfully nutritious and delicious foods that you can add to your diet.

Nourishing foods for the breastfeeding woman

Folic Acid:-

Folic acid ( or vitamin B9) is required for the development of the spinal cord and the brain during first trimester of pregnancy. Green leafy and yellow vegetables such as oranges, Brussels sprouts, broccoli and strawberries contain folic acid in it.  Another good source is brown rice and beans. Put some strawberries and orange slices in small Ziploc bags to bring on the go as a snack. They will give you a needed energy and blood sugar boost when you are traveling. Have fun spicing up your brown rice with beans add some tomato paste, garlic, paprika, and bacon pieces. You’ll have a zesty and very nutritious Spanish rice dish!


Intake of calcium is very important for the mother as well for the baby. Calcium is needed for the bone development of your baby. Make sure you are getting calcium-rich food in your diet. Yes; most of us know that milk, cheese, and yogurt contain calcium, but other calcium rich foods you may want to consider are lentils, almonds, and eggs.


One nice thing about eggs, lentils, and almonds is that they double up as protein rich foods too. Your baby needs that protein. Other good sources of protein are lean beef, pork, beans, and nuts.


Iron is required by the pregnant or breastfeeding mother in order to avoid feeling of fatigue and helps in the development of the brain of the baby. Lack of iron in pregnant women may also lead to anemia. Many green leafy vegetables contain iron such as kale, collard greens, and spinach. Dried fruits are good sources too: dates, figs, dried apricots, and dried peaches. Oat flakes are an excellent source too as are many legumes like lentils, kidney beans, and peas. Another wonderful, delicious, and easy snack idea which you could throw together and stick in zip loc bags is trail mix. You can get pre-made trail mix, or put your own concoctions together, such as making a mixture of sunflower seeds, pumpkin seeds, dried fruits, and peanuts.

Foods to avoid when Pregnant or Breastfeeding

  • While you are pregnant or breastfeeding there are certain foods and drinks which should be avoided.
  • Drinking alcohol excessively should be completely avoided during breastfeeding.
  • Coffee, tea, chocolate and cola (and other caffeinated drinks) should be taken moderately. Caffeine is a stimulant and could make it harder for your infant to sleep. It also is known to be a cause of colic and is hard for a baby’s digestive system to handle.
  •  Avoid eating tuna, shark, marlin and swordfish. This is because the mercury present in the fish may pass into your breast milk which is harmful for the development of your baby’s nervous system.
  • Some babies can be sensitive to certain foods. Cabbage, onions, and garlic have been known to give some babies gas, and some babies have sensitivity to dairy products. If you notice that your baby seems to have digestive trouble after eating, consider what was different in your diet that may have caused the gassiness. Then, eliminate that food from your diet until your baby has weaned.

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