Breastfeeding diet

breastfeeding women dietBreastfeeding diet – what should you eat while breastfeeding?

As it has been said, breastfeeding is best for babies up to two years old. And because what you eat is passed to your child by means of breast milk, you need to consume a healthy diet so that your baby can benefit as well. Here are some guidelines of what you need to eat or take while breastfeeding your little one.


cooked salmon and vegetables

This fish is considered as one of the best sources of DHA, a type of fat. DHA is important in the development of your child’s nervous system. While your breast milk already contains DHA, it won’t hurt if you add more to it by eating Salmon regularly. Apart from helping your baby, studies have shown that Salmon can help decrease the incidence of postpartum depression.

Lean beef.

lean beef

This meat is rich with iron. If you are low in iron, you will feel tired easily, and this is a no-no because of the many demands of mothering a newborn baby. Breastfeeding mothers need extra amounts of Vitamin B12 and Protein, and lean beef is a good source of these two.

Brown Rice.

brown rice with egg  herbs and  walnuts

You might have the urge to lose weight immediately after giving birth. Unfortunately, a drastic cut in your caloric consumption can result to less breast milk for your baby. You don’t want that to happen, so instead of cutting out on carbohydrates, eat brown rice instead. It boasts of adequate amounts of carbohydrates which can give you the energy you need as a new mother. Legumes. Dark-colored beans such as kidney beans and black beans are great vegan foods for lactating mothers. They are rich in iron and protein, and can be taken by women who adhere to a vegetarian diet.

Low-fat dairy foods.

low fat diary food

Cheese, milk, and yogurt which are low in fat are important for every breastfeeding mother. These foods contain Vitamin D, Vitamin B, protein, and most importantly, calcium. Your breast milk has adequate amounts of calcium to help your baby, but you need to drink milk as well so you can have the calcium that you need as well. Three cups of dairy products per day is a good start for breastfeeding women.



Physicians recommend breastfeeding women to ingest at least two servings of blueberries or blueberry juice every day. They are rich in antioxidants and carbohydrates which can give you the energy you need to meet the demands of your baby. Not only are they delicious, they are filled with vitamins and minerals as well.