Breastfeeding is a tough journey and a lifelong commitment to feed your little one until they can learn to eat by themselves and these list of amazing foods for breastfeeding moms will help you sustain enough nutrients not just for your baby but for yourself as well. You must learn what should you avoid and what must be in the list of must-have foods for breastfeeding.
What are the best foods for breastfeeding moms to stimulate the milk supply for their little one? Are there any foods for breastfeeding that must be avoided that affects breastfeeding or your baby’s health? Does the food intake of breastfeeding moms will also affect their baby’s nutrient supply?
Foods For Breastfeeding
You may be wondering what are the best foods for breastfeeding moms that will not just nourish them but will also help you feel better and maintain a good milk supply. The food intake will also have effects on your baby’s food nourishment. That is why having a balanced and healthy diet is essential for nursing moms.
Knowing which food to take that is both beneficial for you and your baby is essential. And don’t forget to maintain a great amount of liquid or water to keep you hydrated. This compilation of the best foods for breastfeeding moms to enjoy and avoid will help you be cautious with your food intake as well.
Best Foods For Breastfeeding Moms
There are certain foods that you can add to your daily food intake that will surely help you feel better and nourish while breastfeeding. If you are wondering why you are always feeling hungry, it is because of the body’s continuously making milk and burning all the calorie intake you had on your food. Whenever you feel hungry, it is best to have a bite of something nutritious too.
The following foods for breastfeeding moms are best to nourish them through their nursing journey.
Beans And Legumes
These are a great source of protein, minerals, vitamins and even phytoestrogens that helps the nursing mom produce healthy milk for their little one. This will ensure their nourish properly. There are a variety of beans and legumes to choose from. Do not worry about getting more of these beans as they are essential to both you and your baby’s healthy food intake.
One of the best foods for breastfeeding or nursing moms as it contains a lot of nutrients needed by a calorie producing mommy. This will also help mom feel better and less hungry when eaten because it has good fats essential for a healthy heart too. Some of the nutrients present in avocados are potassium, folate, vitamin E, C, K, and the B vitamins are among the few.
Vegetables, Going Green
Vegetables are naturally rich in phytoestrogens that help in producing healthy milk for your little one. Having more green on your diet will not just boost healthy milk production but will keep you nourished as well.
Another great benefit of eating vegetables will also stimulate your little one to eat as well when they start with solids later on. There are some parents who have issues with their kids turning picky eater later on and won’t like to eat vegetables. It is essential to introduce them to healthy green leaves and vegetables at a young age.
Broccoli, cabbage, tomatoes, potatoes, garlic, and other vegetables.
One of the known lactogenic foods for breastfeeding moms is nuts. They have a lot of nutrients with them like essential fatty oils which are good for the heart as well. Proteins, B vitamins, vitamin K, zinc, iron, and calcium are some of the nutrients to boost with.
Almonds, flaxseed, walnuts, chia seeds, and the likes.
There is no proven scientific study but it may connect to a higher milk supply with moms that have a higher intake of mushrooms or those foods that are rich in beta-glucans. These are known essential in more healthy milk supply for your little one.
There are also some foods which are best consume for both you and your baby. This foods for breastfeeding mommy will allow you to produce nutritious milk. Add them up on your diet
- Pork (red meat)
- Fish (Shellfish), oily fish
- Dried fruits (nuts), peanuts
- Poultry, chicken
- Crab, shrimp
- Beef liver, chicken liver
- Dark leafy veggies
- Sweet potatoes
- Organ meats
- Cod liver oil
- Fortified food
- Whole wheat
- Dried seaweed
- Iodized salt
This next food group is ideal for new moms’ overall health. Calcium, zinc, iron, folate, and copper are essential nutrients for nursing mommies.
- Red meat
- Dairy foods
- Green and dark leafy veggies
- Whole grains
- Dried fruits
There are also some nursing moms who might need food supplements that their doctors prescribe. Make sure that you consult your doctor before taking any supplements like vitamin D, multivitamins, omega 3 and vitamin B12.
Food To Avoid During Breastfeeding
There may be a long list of the best foods for breastfeeding but surely to be on the safe side is to know what food should be taken in full moderation or even avoid. All your food intake has a great impact not just with your health but with that little one who’s in complete dependant on you for everything, especially with food.
So before you have a sip of something, let’s give you a quick overview of the must be avoided foods for breastfeeding as well.
Though you can still drink coffee but should be in moderation as it may affect your baby’s sleeping pattern. Aside from coffee, you can take caution with caffeinated drinks and beverages as well.
Based on studies, it takes at least a couple of hours for the breastfeeding mom’s body to breakdown the alcohol content on their bloodstreams. That is why it is ideal to wait for a few hours after alcohol consumption to feed your little baby.
There are babies that are allergic to the protein that is present in the breast milk that is consumed with cow’s milk. That is why if you have somehow had an intake of cow’s milk, you can remove them on your dietary plans for a month. Then try consuming again when your baby is about 12 months.
Plenty Of Water To Quench Your Thirst
As a breastfeeding mom, you will constantly feel that you are thirsty especially after feeding or during feeding. The thing is, whenever you feel thirsty, you have to drink more water. There is no set limit of water to drink for breastfeeding moms.
One great thing to know if you have enough water intake is the smell and the color when you pee. If you are having yellowish to darker in color urine or that certain smell, then you must add more water intake.
It also stimulates breast milk production whenever you drink water or quench your thirst.
There are a lot of foods for breastfeeding mommies to know and include them in your diet for a healthier you and nutritious milk supply for your little one. Hope that this list will give you new ideas on how to include, mixed, and matched them on your diet. It is essential that you are healthy to feed good quality milk for your baby. Remember that they will totally be dependant on the nutrients for you on the first six months at least.