As a new mom, you need all the strength and energy you can get to take care of your little one. And if you’re breastfeeding, your body is working even harder to produce milk.

That’s why it’s essential for breastfeeding moms to eat a nutritious diet that includes foods that can boost milk supply, provide energy, and support overall health.

1. Oatmeal

Not only is oatmeal a comforting and easy-to-make breakfast option, but it’s also a great source of iron, which breastfeeding moms often need more of. Oatmeal is also packed with fiber, which can prevent constipation, a common issue for new moms.

Plus, oats are known to boost milk supply thanks to their high levels of beta-glucan, a type of carbohydrate that can increase prolactin, the hormone responsible for milk production.

2. Salmon

Fatty fish like salmon is a great source of omega-3 fatty acids, which are essential for the development of your baby’s brain and eyes.

Breastfeeding moms also benefit from the anti-inflammatory properties of omega-3s, which can help reduce the risk of postpartum depression. Eating salmon can also boost your intake of vitamin D, an important nutrient for bone health and immune function.

3. Spinach

Dark leafy greens like spinach are packed with nutrients like iron, calcium, and vitamin K, all of which are important for breastfeeding moms and their babies.

Spinach is also a good source of folate and vitamin A, both of which play a role in fetal and infant development. Plus, spinach is known to boost milk supply, thanks to its high levels of phytoestrogens, plant compounds that mimic the effects of estrogen in the body.

4. Greek Yogurt

Greek yogurt is a great snack option for breastfeeding moms, as it’s high in protein and calcium, two nutrients that are essential for maintaining muscle and bone health.

Greek yogurt is also a good source of probiotics, which can help support digestive health and prevent infections. Opt for plain, unsweetened yogurt to avoid added sugars.

5. Almonds

Almonds are a great snack option for breastfeeding moms, as they’re high in protein, healthy fats, and fiber. They’re also a good source of vitamin E, which can help protect the body from oxidative stress.

Eating almonds can also boost milk supply, thanks to their high levels of phytoestrogens.

6. Berries

Berries like blueberries, strawberries, and raspberries are packed with antioxidants, which can help protect the body from damage caused by free radicals. They’re also a good source of fiber, which can help prevent constipation.

Plus, many breastfeeding moms find that eating berries can boost their milk supply.

7. Sweet Potatoes

Sweet potatoes are a great source of complex carbohydrates, which can provide sustained energy throughout the day. They’re also packed with vitamins A and C, both of which are important for maintaining a healthy immune system.

Plus, sweet potatoes are known to boost milk supply, thanks to their high levels of phytoestrogens.

8. Lean Beef

Lean beef is a great source of protein and iron, two nutrients that breastfeeding moms often need more of. Beef is also a good source of vitamin B12, which is important for nervous system function.

Opt for lean cuts of beef to keep saturated fat consumption in check.

9. Quinoa

Quinoa is a versatile and nutrient-packed grain that’s a great option for breastfeeding moms. It’s high in protein and fiber, which can help keep you full and satisfied.

Quinoa is also a good source of iron, magnesium, and folate, all of which are important for maternal and infant health.

10. Legumes

Legumes like lentils, chickpeas, and black beans are a great source of plant-based protein, fiber, and complex carbohydrates. They’re also packed with nutrients like iron, folate, and magnesium, all of which are important for breastfeeding moms.

Plus, many legumes are known to boost milk supply, thanks to their high levels of phytoestrogens.