The Best Foods for Breastfeeding Moms: A Simple Guide

Breastfeeding takes energy, and taking care of yourself matters too.

The good news is that you don't need a complicated meal plan or special “breastfeeding foods.” A balanced, varied diet can be the best foods for breastfeeding moms.

Here are some simple foods and habits to focus on.

Best foods for breastfeeding moms: Start With Protein

Protein is an important part of a balanced diet and can help support your body's everyday needs.

Good options include:

• Eggs

• Chicken and other lean meats

• Fish

• Beans and lentils

• Tofu

• Nuts and seeds

Try including a source of protein with meals and snacks throughout the day.

Include Calcium-Rich Foods

Calcium is important for maintaining healthy bones.

Good sources can include:

• Milk

• Yogurt

• Cheese

• Fortified plant-based milk

• Almonds

• Leafy green vegetables

If you choose plant-based alternatives, check the nutrition label because nutrient levels can vary between products.

Don't Forget Iron

Iron supports healthy red blood cells and is especially important if you've experienced low iron levels during or after pregnancy.

Iron-rich foods include:

• Lean red meat

• Poultry

• Beans

• Lentils

• Spinach

• Iron-fortified cereals

Pairing plant-based iron sources with foods containing vitamin C, such as oranges, tomatoes or bell peppers, can also help your body absorb iron.

If you've been told you have low iron or anemia, speak with your healthcare professional about your individual needs.

Eat a Variety of Fruits and Vegetables

There isn't one perfect fruit or vegetable for breastfeeding.

The easiest approach is simply to eat a variety.

Try foods such as:

• Berries

• Bananas

• Oranges

• Apples

• Leafy greens

• Broccoli

• Carrots

• Bell peppers

• Sweet potatoes

Different fruits and vegetables provide different vitamins, minerals and nutrients, so variety is more important than focusing on one particular food.

Add Healthy Fats

Healthy fats can be another useful part of your everyday diet.

Good options include:

• Avocado

• Olive oil

• Nuts

• Seeds

• Salmon

• Sardines

• Eggs

Fish can provide protein and beneficial fats, but it's important to choose lower-mercury options while breastfeeding.

Lower-mercury choices can include:

• Salmon

• Sardines

• Shrimp

• Tilapia

• Cod

• Trout

• Canned light tuna

Avoid fish known to contain higher levels of mercury, including:

• King mackerel

• Marlin

• Orange roughy

• Shark

• Swordfish

• Gulf of Mexico tilefish

• Bigeye tuna

Stay Hydrated

Breastfeeding can make you feel thirstier than usual.

Keep water nearby and drink regularly throughout the day. A simple habit is to have a glass of water whenever you sit down to breastfeed or pump.

You don't need to force yourself to drink excessive amounts of water. Pay attention to your thirst and how you're feeling.

Do Breastfeeding Moms Need More Food?

Breastfeeding generally increases your body's energy needs.

Rather than focusing too heavily on calorie counting, try adding nutritious meals and snacks when you're hungry.

Simple ideas include:

• Yogurt with fruit

• Whole-grain toast with nut butter

• Eggs with avocado

• Fruit with nuts

• Hummus with vegetables

• Oatmeal with fruit and seeds

Your individual needs will depend on factors such as your activity level, body size and how often you're breastfeeding.

Can You Drink Coffee While Breastfeeding?

For most breastfeeding moms, moderate caffeine intake can fit into a balanced lifestyle.

Remember that caffeine can come from more than coffee. It can also be found in:

• Tea

• Chocolate

• Soda

• Energy drinks

Younger babies and babies born prematurely may be more sensitive to caffeine.

If your baby seems unusually restless or has difficulty sleeping, consider reducing your caffeine intake and speak with your healthcare professional if you're concerned.

What About Alcohol?

Not drinking alcohol is the safest choice while breastfeeding.

If you choose to drink, allow enough time for the alcohol to leave your system before breastfeeding again.

The more alcohol consumed, the longer this takes.

If you're unsure about alcohol and breastfeeding, speak with your healthcare professional for advice based on your individual situation.

Do You Need to Avoid Certain Foods?

Most breastfeeding moms don't need to follow a highly restricted diet.

Unless you have an allergy, medical condition or specific advice from a healthcare professional, focus on eating a varied and balanced range of foods.

If you notice that a particular food seems to be affecting you or your baby, discuss it with your healthcare professional before removing major food groups from your diet.

Keep It Simple

Healthy eating while breastfeeding doesn't need to be perfect.

Focus on the basics:

• Eat a variety of nutritious foods

• Include protein regularly

• Choose plenty of fruits and vegetables

• Include whole grains

• Add healthy fats

• Choose lower-mercury seafood

• Drink when you're thirsty

• Be mindful of caffeine and alcohol

• Ask for professional advice before taking supplements for a suspected deficiency

Most importantly, there is no single food that determines the success of your breastfeeding journey.

Small, realistic choices throughout the day can help you look after yourself while caring for your baby.

Nourishing Mom Matters Too

At Nurtiva, we know that caring for a new baby can often mean putting your own needs last.

Remember that looking after yourself is part of the breastfeeding journey too. Eating well, staying hydrated and asking for support when you need it can all help make everyday life a little easier.

Every breastfeeding journey is different, so give yourself the same patience and care you give your little one.

Important Information

This article from Nurtiva is inte

nded for general educational purposes only. Every mom's nutritional and breastfeeding needs are different. If you have questions about your diet, supplements, medications, milk supply, a medical condition or your baby's health, speak with an appropriate healthcare professional for advice specific to you.