9 Foods to Eat While Breastfeeding

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We already gave you some advice on what not to eat while breastfeeding. But what are some of the recommended foods to ingest while breastfeeding? Here are nine foods to boost lactation and nutrients for you and your baby.


Legumes are a great source of iron, and they are vegetarian-friendly. They are also protein rich to help boost milk production. Try incorporating various beans, nuts, and peas in your diet.

Lean Meat

Packed with iron and protein, lean meat is great for lactation. Chicken, tenderloin and lamb chops are some delicious ways to ingest these necessary proteins. Make sure your partner knows how to cook before the little one arrives.


If there is one powerhouse food breastfeeding mothers should include in their diet, it’s salmon. It’s a fatty fish that contains DHA, which is important for babies as they develop their nervous system. Everything in moderation, however, since you are going to want to limit the amount of mercury exposed to your baby. Luckily, salmon has some of the lower mercury levels found amongst fish.


Along with being a great source of protein, eggs contain a multitude of compounds that a growing baby’s body demands, as well as yours. Specifically, egg yolk contains a nutrient called choline that is essential for brain cell development and liver function. Eggs can be enjoyed in various different forms, so you’ll never get tired of it!

Whole Grains

These healthy carbs, such as brown rice, will help you keep up with energy demands. They’re called whole grains because they contain all three parts of a grain kernel (bran, germ and endosperm), while their refined (white) counterparts only contain the endosperm and 25 per cent less protein.

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Famous for their antioxidants, blueberries are a fabulous way to ingest vitamins A and C. They are a great source of carbohydrates and minerals as well. Blueberries also happen to be a highly portable snack, perfect for on-the-go mothers.


Citrus, such as oranges, will use vitamin C to help absorb iron. They leave you feeling refreshed, no matter what the weather is like. Citrus also help with low energy levels during the exhaustion new mums face after birth.

Leafy Greens

Leafy greens will provide your body with a non-dairy form of calcium, vitamin C, vitamin A, and iron. They are filled to the brim with antioxidants. If you’re not too jazzed on salads, try incorporating spinach into soups, curries, and stews that you make. It turns very creamy and soft when tossed into hot, saucy meals at the end, boosting the nutritional value of the dish without infringing on the taste!


Granted, not a food but still the most important thing you can do for your body and baby. Drink as often as you feel thirsty because water will raise your energy levels and help with milk production.

All the information was obtained from Mayo Clinic and WedMD. These are some recommendations, but always consult your doctor if you have any concerns or queries, especially if you suspect your baby could be having a negative reaction to certain foods.


Originally posted 2016-06-15 11:05:27.