Diet for Breastfeeding Mothers: 3 Foods to Eat and 3 to Avoid

Eating well and maintaining a good diet for breastfeeding mothers is important for their health and their baby's nutrition. Breastfeeding moms have to adopt a well-balanced diet to ensure that they can replace the nutrients lost while feeding their infant, and they could also provide the most nutritious breast milk for their developing child.

According to the U.S. Centers for Disease Control and Prevention (CDC), the diet for breastfeeding mothers should be packed with more calories of at least 2,800 kcal to meet their own body's daily nutritional needs. They may also continue taking their prescribed prenatal vitamins, like iron or folic acid, to gain adequate nutrients.

Here are the recommended three foods to eat and three foods to avoid for breastfeeding mothers:

EAT Green and Leafy Vegetables

Green and leafy vegetables such as spinach or mustard greens may aid in lactation, allowing mothers to produce more milk for their babies. In Asian countries, green and leafy vegetables are prepared and served for breastfeeding moms in every meal, especially if they have a low milk supply. Greens have phytoestrogens, a compound that can boost the estrogen in the body and promote milk production.

AVOID Seafood

Fish are rich in omega-3, the healthiest fat the body needs. However, some seafood may contain contaminants that can put the baby's health at risk. If moms are still keen on eating seafood, experts suggest limiting the servings to six ounces twice a week. Breastfeeding moms may have salmon or trout, but they should avoid mackerel and shellfish, which may have high levels of mercury.

EAT Avocados

Breastfeeding moms might often complain that they are hungry all the time because they are still feeding two people, hence the increased caloric requirement. If they want to maintain the feeling of fullness without gorging on too much food, they can have avocados on toast for breakfast or as a snack. Avocados fill up the stomach and are also rich in vitamin B, vitamin K, folate, and potassium. Its fat content is also good for the heart.

AVOID Sugary drinks

According to the Children's Hospital of Philadelphia, breastfeeding moms often find themselves parched. However, it's best to stick with water and avoid sugary drinks, including fruit drinks, to quench the thirst. Sugary drinks may provide the calories but not the nutrition, and moms will usually find themselves feeling less energetic at the end of the day because of the sugar content.

EAT Nuts and seeds

Nuts and seeds have lactogenic properties as well and are excellent sources of healthy fats, iron, calcium, and other minerals. In traditional Ayurvedic medicine, fennel seeds, fenugreek seeds, and cumin seeds are widely recommended as safe and nutritious for moms and babies, as per First Cry Parenting. Generations of families also consider almonds as a superfood in the Ayurvedic literature.

AVOID Some herbs

Herbs make food flavorful, but some may cut the mother's milk supply, such as parsley, sage, or peppermint. Nursing mothers might also have to temporarily shift to a toothpaste without a peppermint flavor to avoid any issues with lactation.