Breastfeeding mothers require a balanced and nutritious diet that provides them with sufficient vitamins and minerals. The food you eat can impact your milk production, and some foods can cause trouble for you and your baby.

Here’s a list of what to eat and what to avoid while breastfeeding.

Eat More Protein-Rich Foods

Protein is an essential nutrient that helps to promote the growth and repair of tissues. Breastfeeding mothers require more protein than usual to support their milk production. Good sources of protein include:.

Lean meats: beef, pork, lamb, etc.
Poultry: chicken, turkey, etc.
Fish and seafood: salmon, sardines, etc.
Eggs
Legumes: lentils, chickpeas, beans, etc.
Nuts and seeds: almonds, walnuts, peanuts, sunflower seeds, etc.
Dairy products: milk, cheese, yogurt, etc.

Include More Healthy Fats in Your Diet

Healthy fats are essential for your baby’s growth and development, and they can also help you to produce more milk. Good sources of healthy fats include:.

Avocado
Olive oil and other plant-based oils
Nuts and seeds
Fatty fish: salmon, sardines, tuna, etc.
Coconut oil

Eat Plenty of Vegetables and Fruits

Vegetables and fruits provide essential vitamins and minerals that are essential for you and your baby’s health. Aim to eat a variety of colorful fruits and vegetables, including:.

Leafy greens: spinach, kale, etc.
Cruciferous veggies: broccoli, cauliflower, etc.
Berries: blueberries, raspberries, strawberries, etc.
Citrus fruits: oranges, lemons, grapefruits, etc.
Bananas
Kiwi
Mangoes
Papayas

Stay Hydrated

It’s essential to drink plenty of fluids while breastfeeding to keep yourself hydrated and support healthy milk production. Aim for at least eight glasses of water per day, and include other fluids such as milk, juice, or herbal tea.

Avoid caffeinated drinks as they can make your baby fussy and irritable.

Avoid These Foods While Breastfeeding

While breastfeeding, it’s necessary to avoid certain foods to keep your baby healthy and happy. These include:.

Alcohol: Alcohol can pass into your breast milk and cause harm to your baby.
Caffeine: Large amounts of caffeine can cause fussiness and sleeplessness in your baby.
Raw or undercooked meat and eggs: These foods can cause food poisoning and harm your baby.
Fish high in mercury: Mercury can harm your baby’s brain development. Avoid fish such as shark, swordfish, king mackerel, and tilefish.
Soy: Soy contains estrogen-like compounds that can interfere with your baby’s hormonal balance.
Spicy foods: Spicy foods can cause your baby to develop rashes or a diaper rash.
Dairy products: Some babies are sensitive to dairy products, which can cause colic, gas, and other digestive problems. If you notice that your baby has sensitive stomach to dairy products, you should try to avoid them and see if the symptoms improve.

Conclusion

When it comes to breastfeeding, it’s essential to eat a balanced and nutritious diet that provides you with sufficient vitamins, minerals, and proteins. Avoiding certain foods can keep your baby healthy and happy.

Eating a healthy and balanced diet will help you maintain your energy levels and support healthy milk production so that your baby gets all the nutrients they need for growth and development.