BreastfeedingParenting & Motherhood Tips

7 Nutritious Diet Essentials for a Breastfeeding Mom

Well, first of all, congratulations to you on being a parent. I know you are going to be a rockstar of a mother! As a mother of two, I know motherhood from up close. Being a mom isn’t really a bed of roses. Motherhood puts you under an enormous amount of pressure. You are supposed to be the impregnable fortress of your child – protect him/her from all things evil. Be it before the birth of your child or after, you need to understand that your child consumes what you consume. You are the one who is solely responsible for the growth of your baby. How would you provide the essential nutrients if you do not put them in your body? This makes it necessary that you eat and drink the right food as a breastfeeding mom.



Today I have come up with a list of foods that can pack a nutrition punch and provide all the essentials that your champ would need to conquer the world.


1. Salmon to summon health

Salmon is an excellent source for DHA, EPA and Omega-3 Fatty acids. DHA is a nutrient fat that helps in brain development. Omega-3 fatty acids are responsible for organ development in infants and toddlers and in protecting the baby from cardiovascular diseases. Considering that your body does not produce omega-3 on its own, you need to consume it externally, and salmon is the easiest way to do so. Omega-3 and EPA can stabilize your blood sugar and help you control your appetite. It also boosts your concentration level, thus letting you take care of the baby and work on other nursing dissertation help.

Here are some easy (and tasty) recipes to include salmon in your regular diet.benefits of berries for lactation in breastfeeding moms

2. Go Green

Leafy greens such as kale, spinach, and broccoli are jam-packed with nutrients like fibre, vitamins, minerals (like iron), antioxidants and much more. Iron is especially important for nursing mums and green and leafy veggies boast of it. And the benefits do not stop here. Leafy greens are also a great non-dairy source for calcium and vitamin C.

If you are lactose intolerant or a vegan, then adding greens to your daily diet can help you meet the calcium deficiency. So eat a lot of salads. Add them in your morning sandwiches as well. You can also pair the iron-rich greens with animal foods or fruits like strawberries, bell peppers and citruses. This will help your body to absorb the iron better. Since green veggies are full of antioxidants and low in calories, they will help your post-pregnancy body to heal better.

Click on this link for quick ways to add greens to your everyday meals.


3. Sunnyside up for your star

The more you talk about the benefits of eggs, the less it is. Eggs are a versatile way to meet your daily protein needs. Nursing mothers need kilojoules to support a growing baby, and you can meet the requirement with just 2 eggs in a day. And the best thing about eggs has to be the blessing that they are on your taste palette. Plus, they are easy to cook.

You can scramble some eggs and top them on a slice of whole-wheat bread and have it for breakfast. You could also toss a hard-boiled egg in your leafy salad and have a healthy lunch.


4. Be berry fit

A cup of strawberries can help you stack your body with all the Vitamin C that it needs for a day! They also contain a healthy dose of minerals like manganese, potassium and folate. They are a great source of fibre, which helps in inducing more milk for lactating moms. You can also switch to blueberries, which are an excellent source for vitamins, antioxidants and minerals. Blueberries are rich in carbohydrates. It gives you the energy to match up to your child’s hyperactivity. Just blend them with yoghurt or whip them in milk and make a smoothie. You can also add almonds to the smoothies (it will provide your body with essential oils).


5. Be the Greek goddess

Greek yoghurt has a high level of protein content that will help you feel fuller and pace up postpartum weight loss. It also contains healthy bacteria and probiotics that can help you and your child digest better. Like any dairy product, Greek yoghurt is rich in calcium that helps in strengthening the bones of your little one.

The best part of yoghurt has to be its thick texture. You can whip it up with some herbs and season it with salt and pepper for a light and relaxing smoothie. You can blend it with fruits of your choice for a healthy snack.


Photo by Trang Doan from Pexels

6. Milk for more milk

Milk is the ultimate source of vitamin D and calcium, both the essential nutrients that aid in bone and teeth development of your baby. And it is just not for the baby. You must consume a glass of milk every day to maintain your bone health.

Milk can also help you meet the water needs of your body, thus helping you stay hydrated. And it is super convenient to have milk too. Just add some chocolate or make yourself some hot cocoa for your evening snack and drink it with one hand while nursing your baby. However, make sure that you do not consume milk at night (since it is rich in animal protein).


7. Be wholesome with whole-grains

Sleepless nights come hand in hand with motherhood. To go through the drill every morning, you must start the day with a wholesome breakfast. Whole-grain cereals are fortified with all the essential nutrients that will help you meet your daily needs. So whip up a bowl of porridge with oatmeal and some milk for an easy as well as healthy breakfast. You can even start your day with whole-wheat toasts. Whole-wheat bread contains folic acid that has a pivotal role to play in the early stages of your baby’s development. Here are some easy meals that you can cook using whole grains.


As empowering it may feel to be a mother, motherhood comes with its responsibilities. If you do not eat a balanced diet, your breast milk will fail to provide the required nutrition to your baby. Having the right food will not only help your baby grow, but it will also ensure that you are fit and fine. So start today. Make a conscious effort to add these foods to your daily diet for a better life for both you and your cherub.


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William Shell

I am William Shell a Writer and Enthusiastic blogger. I am also associated with a reputed company for the past couple of years.

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