What are the best foods to eat when you’re breastfeeding?
It should come as no surprise that one of the best things you can do for yourself and your baby is to eat nutrient-rich foods at regular intervals throughout the day.
Eat the following foods for a healthier body, and a healthier baby:
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Salmon
Salmon, like other fatty fish, is loaded with a type of fat called DHA. DHA is crucial to the development of your baby’s nervous system. All breast milk contains DHA, but levels of this essential nutrient are higher in the milk of women who get more DHA from their diets.
The DHA in salmon may also help your mood. Studies suggest it may play a role in preventing postpartum depression.
One caution: FDA guidelines say breastfeeding women should limit consumption of fish lower in mercury to 12 ounces per week because of potential exposure to mercury. Salmon is considered to have a low mercury content when compared to other types of fish, such as shark, swordfish, king mackerel, or tilefish.
Low-Fat Dairy Products
Whether you prefer yogurt, milk, or cheese, dairy products are an important part of healthy breastfeeding. In addition to providing protein, B vitamins, and vitamin D, dairy products are one of the best sources of calcium. If you’re breastfeeding, your milk is loaded with calcium to help your baby’s bones develop, so it’s important for you to eat enough calcium to meet your own needs. Eat at least three cups of dairy each day.
Beef
When you’re looking for foods to boost your energy as a new mom, seek out iron-rich foods, like lean beef. A deficiency of iron can drain your energy levels, making it hard for you to keep up with the demands of a newborn baby. Beef also provides extra protein and vitamin B-12.
Beans
Beans, especially dark-colored ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians. They are rich in iron and high quality, non-animal protein.
Blueberries
Breastfeeding moms should be sure to get two or more servings of fruit or juice each day. Antioxidant-rich blueberries are an excellent choice to give you a healthy dose of carbs to help keep your energy levels strong.
Brown Rice
Speaking of carbs, if you’re attempting to lose the baby weight, you might be tempted to drastically cut back on your carbohydrate consumption. But losing weight too quickly may cause you to produce less milk for the baby and leave you feeling lethargic and sluggish. It’s better to incorporate healthy, whole-grain carbs like brown rice in your diet to keep your energy levels up – and to help produce the best quality milk for your baby.
Oranges
Oranges are a great food to boost energy for new moms. Because nursing moms need even more vitamin C than pregnant women, oranges and other citrus fruits are an excellent breastfeeding food, too.
Eggs
Egg yolk is one of the few natural sources of vitamin D — an essential nutrient to keep your bones strong and help your baby’s bones grow. Eggs are also a versatile way to meet your daily protein needs. Opt for DHA-fortified eggs to increase the level of this essential fatty acid in your breast milk.
Wheat Bread
Folic acid is crucial to your baby’s development in the early stages of pregnancy, and is an important nutrient in your breast milk that your baby needs for good health. Enriched whole-grain breads and pastas are fortified with this vital nutrient. They also give you a healthy dose of fiber and iron.
Leafy Greens
Leafy green vegetables such as spinach, Swiss chard, and broccoli are filled with vitamin A, which your baby needs to get from your breast milk. They are also a non-dairy source of dietary calcium, and have vitamin C and iron. On top of that, green veggies are filled with heart-healthy antioxidants.
Whole-Grain Cereal
One of the best foods to boost energy for new moms in the morning is a healthy breakfast of whole-grain cereal.
Water
Breastfeeding moms are particularly at risk of dehydration. To keep your energy levels and milk production up, stay well hydrated. You can vary your options, but be careful when it comes to caffeinated drinks like coffee or tea. Keep your intake to no more than 2-3 cups a day or switch to decaffeinated varieties, since caffeine enters your breast milk and can cause your baby to become irritable and sleep poorly.
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