If you are breastfeeding your little one, be sure to include these 10 breastfeeding superfoods into your diet to ensure the best nutrition for yourself and baby, too!
Breastfeeding is a journey – sometimes a rough and bumpy road, other times smooth sailing. Some are short and some are long.
Each journey is different from mom to mom and even baby to baby. There are some things you can do to help breastfeeding go easier and some you have little or no control of. One of the things you CAN control is your diet while breastfeeding.
While there is no specific “breastfeeding diet,” it is recommended to eat an overall healthy, varied diet while breastfeeding. Choosing a healthy diet while breastfeeding is not only good for you, but good for your baby as well!
If you are lacking certain nutrients in your diet, your breastmilk composition will remain relatively unchanged because the nutrients needed will come from your maternal nutrient stores or body tissues. So you may be depleting your own nutrient stores quicker if your diet is less than optimal. A general varied, healthy diet is recommended for most people any way – regardless of breastfeeding status – so this list is beneficial for everyone in the family!
I’m currently on my 3rd breastfeeding journey and am trying to choose an overall healthy diet not only to help me return to my “new normal” postpartum body, but to help with my breastmilk quality and supply as well (I say “new normal” because my body is never exactly the same as it was before getting pregnant, and that changes with each baby!).
So today I’m sharing 10 breastfeeding superfoods to help maintain a healthy milk supply for your baby while optimizing your health, too! Spoiler alert: it’s foods anyone should include as part of an overall healthy diet and lifestyle.
Water
While water technically isn’t a food, it is important – so I’m adding it to the top of this list of breastfeeding superfoods! Staying hydrated is crucial to maintaining a healthy milk supply as well as a plethora of other health benefits. Regular digestion, healthy skin, improved energy levels and brain function, prevent headaches, increased satiety, and weight loss or maintenance are some of the health benefits associated with drinking enough water each day. Some days when I haven’t been drinking as much water as I should I notice a slight decrease in my milk supply – so I am always trying to stay hydrated.
But how much water do you need each day? There isn’t one specific amount of water required per day, as needs will vary from woman to woman and even day to day, depending on your activity levels. Drinking to satisfy thirst is sufficient for most mothers to stay hydrated.
If you are a numbers person and absolutely need something to gauge your intake off of, there is a general rule of thumb to drink half of your body weight in ounces of water. For example, if you weighed 140 lbs, you should aim for about 70 ounces of water a day. But again, know that this is only a suggestion. Pay attention and listen to your body. I know I can get busy during the day and forget to drink water. To help, I keep a water bottle* near where I usually breastfeed my baby or on my desk at work to serve as a reminder. If you hate plain water, check out these infused water ideas.
Fatty Fish
Fatty fish, such as salmon, sardines and tuna, are a good source of the fatty acid DHA. Consuming more fatty fish can improve the nutritional value of your milk, which is good for your baby’s nerves and brain.
It’s recommended nursing and pregnant women should limit their intake to 12 ounces a week, due to the high levels of mercury in some fish. Consuming too much mercury from fish could be harmful to your baby. This chart shows fish based on their mercury levels and which varieties are best to choose.
Check out these 10 #Breastfeeding Superfoods every new mom needs! Share on XWhole grains
Whole grains are a good source of vitamins and mineral for both you and baby, and provide a healthy dose of fiber for you! Oats are probably the most touted whole grain for breastfeeding moms, with many women swearing it helps increase milk production. Including some oatmeal as part of your breakfast routine a few times a week wouldn’t be a bad idea.
Other whole grains like quinoa, whole wheat, brown rice, millet, spelt, bulgur, and more can be breastfeeding superfoods, as well and excellent additions to a new mom’s diet.
Leafy greens
Leafy green vegetables are rich sources of iron and other minerals, as well as vitamins A, C and K, which are good for both you and baby. They are also a good source of fiber, non-dairy calcium, filled with heart-healthy antioxidants and are low in calories.
Try incorporating broccoli, swiss chard, spinach, kale, collard greens, beet greens, romaine lettuce and more into your diet for a boost of these nutrients!
Beans and Legumes
Legumes – beans, lentils, and dried peas – are an important dietary source of fiber, protein, vitamins, and minerals such as folate, potassium, iron and magnesium. They also are typically low in fat and contain no cholesterol.
Legumes that are green or darker in color, like black beans and kidney beans, are richer in iron and are a great breastfeeding food, especially for vegetarians. Another great benefit of legumes is they’re a budget-friendly source of high quality, plant based protein.
Nuts and Seeds
Nuts and seeds are rich in protein, fats and minerals – definitely checking many of the boxes for being breastfeeding superfoods. Nuts like pecan, pistachio, almond, peanut and walnut contain healthy fats like omega-3 fatty acids, as well as antioxidants.
Seeds like pumpkin, flax, sesame and sunflower are good sources of zinc and omega-3 fatty acids. Omega-3 fatty acids are important during pregnancy and lactation because they help with brain development of the fetus in utero, as well as in infants and children.
Healthy Fats
Specific fats, such as omega-3 fatty acids and unsaturated fats, benefit you and your baby more than others (such as trans and saturated fats) and should be included in your post-partum diet.
Foods such as flaxseed and avocado contain healthy fats and can be consumed in moderation as part of a healthy diet. Choosing to cook or bake with olive, canola or avocado oils is a good way to increase healthy fats in your diet, as can eating fatty fish (see above) once or twice a week.
Red and Orange Vegetables
Don’t think I would only choose one color of veggies for you to eat as part of breastfeeding superfoods! You’ve heard the saying “eat the rainbow“, so besides those leafy greens, I’m adding another color of veggies onto my list. Red and orange vegetables are rich in vitamins A, K, and C and potassium.
Other nutrients worth noting include manganese, folate, and vitamin B6. Red peppers, tomatoes, sweet potatoes, acorn squash, butternut squash, carrots, hubbard squash, and pumpkin are all examples of veggies from this group.
Some types of red and orange vegetables, particularly the root vegetables (i.e.- carrots and sweet potatoes) of these colors have been promoted for having lactogenic properties – that is, to help increase milk production. It’s thought that phytoestrogens in these vegetables as well as their high-nutrient composition may play a role in improving breast milk. Either way, adding red and orange veggies to your diet is sure to be a good thing!
Eggs
Eggs are not only high in protein, but good sources of the healthy fat-soluble vitamins A and D, B vitamins and the mineral choline. You can even increase the level of the essential fatty acid DHA in your milk by choosing DHA-fortified eggs. Eggs are a versatile protein and easily incorporated into any diet. Try this easy breakfast casserole, a skillet hash or in quesadillas!
Dairy Products
Yogurt, milk, cheese, and other dairy products are an important part of healthy diet. Dairy products are high in bone-building calcium and many are fortified with vitamin D, which also helps strengthen bones. They also provide protein and B vitamins.
Some dairy products, such as yogurt and kefir, contain healthy probiotics which are beneficial for gut health. While your breast milk already contains healthy bacteria for your baby, adding probiotic foods to your diet may help increase the amount and possibly different types. Some studies have shown a potential benefit for more than just baby’s gut health, such as reduced risk for colic and eczema. Aim for 3 servings of dairy daily to meet your calcium needs.
*Disclosure: This post may contain affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase. I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.
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