As a breastfeeding mom, it’s important to have a healthy and balanced diet to ensure that you and your baby are getting the nutrients you need.

Eating a variety of nutrient-rich foods can also help boost your milk supply, provide energy, and support your overall health.

Include Plenty of Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, and antioxidants. Aim to include a variety of colors in your diet to ensure that you’re getting a range of nutrients. Some nutrient-dense options include:.

Spinach and kale
Berries, such as blueberries and strawberries
Broccoli, cauliflower, and other cruciferous vegetables
Carrots and sweet potatoes
Tomatoes and bell peppers

Get Enough Protein

Protein is important for building and repairing tissues in your body, and it’s especially important for breastfeeding moms. Aim for 2-3 servings of protein per day. Good sources of protein include:.

Chicken, turkey, and other lean meats
Fish, such as salmon and tuna
Eggs
Beans and legumes, such as lentils and chickpeas
Nuts and seeds, such as almonds and chia seeds

Don’t Forget about Healthy Fats

Healthy fats are important for your baby’s brain development and can also help boost your milk supply. Some healthy fat options include:.

Avocado
Nuts and seeds
Fatty fish, such as salmon
Olives and olive oil
Coconut oil

Stay Hydrated

Drinking enough water is important for breastfeeding moms to help maintain milk supply and prevent dehydration. Aim for at least eight 8-ounce glasses of water per day.

You can also include other hydrating options like coconut water, herbal tea, or fruit-infused water.

Consider Your Calorie Needs

While breastfeeding, you may need to consume an extra 300-500 calories per day to ensure that you and your baby are getting the nutrients you need.

However, every woman’s caloric needs are different so it’s important to talk to your healthcare provider about what’s right for you.

Avoid Certain Foods

Some foods can potentially be harmful to your baby if consumed in large amounts. It’s important to avoid the following:.

Alcohol
Caffeine (in large amounts)
Fish high in mercury, like shark and swordfish
Foods high in added sugars and saturated fats

Consider a Multivitamin

Taking a daily multivitamin can help ensure that you’re getting all of the nutrients you need while breastfeeding. Your healthcare provider can recommend a safe option for you.

Listen to Your Body

Remember to listen to your body – eat when you’re hungry and stop when you’re full. Try to eat a variety of nutrient-dense foods to ensure that you’re getting all of the necessary vitamins and minerals.

Conclusion

Eating a healthy, balanced diet while breastfeeding is important for your overall health and milk supply. Incorporate plenty of fruits and vegetables, get enough protein and healthy fats, stay hydrated, and avoid certain foods.

Your healthcare provider can help you determine how many calories you need and recommend a safe multivitamin.