5 Things Breastfeeding Moms Should Be Eating



Breastfeeding? Here are a few must-haves for your daily diet list from the Mayo Clinic and the Baby Center:

Food Rich in Protein, Calcium and Iron

Iron-rich food includes whole-grain products, dark leafy green veggies, dried fruit, peas, lentils and even enriched cereals. Just remember to take in food loaded with vitamin-C like citrus fruits. This will help your body absorb that much iron in its system.

Eggs and dairy products, along with meat substitutes, nuts, seeds and legumes are all handy sources of protein. For calcium, dark green vegetables along with dairy products work the best. Soy milk, soy yogurt, almond milk, tofu and cereals give you a variety of midday snackables to choose to from.


Ask your doctor for prescribed daily vitamins to help your body breastfeed. Vitamin B-12 is often found in animal products so don’t restrict yourself to a vegetarian diet. Vitamin B-12 helps improve your baby’s brain development so add generous amounts of that into your diet. Your baby also needs a lot of vitamin D to help her take in the calcium as well as phosphorus. Lack of essential vitamin D in your baby’s system could lead to rickets, a disease characterized by the weakening of the bones.

So make sure your baby grows up strong and healthy by giving her all the vitamins she needs. Just remember to check with your doctor first before you take in anything.

Good Fats

Think cooking your eggs in canola oil. Or dousing your bread in olive oil. Or subsisting on nuts and berries and seeds in between meal times. Also, avocados. These are all good fat so they’ll help you and the baby achieve a healthy, balanced diet.

Fruits and Vegetables with Lowest Pesticide Residue 

Think every fruit and vegetable in sight is your friend? Think again. Given the high presence of pesticides in many fruits and veggies out in the market, it’s only wise to pick the ones that have the lowest pesticide residue to ensure zero long-term side effects on your baby. Winning picks include: onions, cantaloupe, sweet corn, watermelon, pineapples, grapefruit, sweat peas and mangoes. Asparagus, avocados and eggplants, along with mushrooms, cabbage and kiwi, are also in the lineup of BFF veggies and fruits.

Filtered Water

While you’re breastfeeding, it might be a wise decision to forego tap water for filtered drinking water. While tap water standards are good, you wouldn’t want to risk getting your baby sick with the water in case some creepy chemicals find their way to your water supply (remember all those sci-fi films you watched as a child, with people getting weird after taking in contaminated drinking water?). There’s no telling what could happen so it’s always best to just take whatever precautions you can to save the day.

So there you have it. 5 things that should be a part of your daily diet while you’re breastfeeding. Take it easy on the coffee, fish and alcohol, try to get enough sleep and if you can’t, just enjoy the ride. One day, you might just surprise yourself by realizing you miss it: both the good and the bad.

Xoxo Melany

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