Best Foods to Eat While Breastfeeding

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When I first had Liv and started breastfeeding, I had absolutely NO idea what to eat. There were so many things that I thought made her fussy and thus had to change the majority of my diet. I’ve done quite a bit of research in regards to the best foods to maintain a good milk supply and keep your baby happy πŸ˜‰ Keep in mind that even though I am in the medical field, these cannot be taken to heart and are just a suggestion!

It’s no surprise that eating a balanced diet is the key component here. So let’s break it down a bit…

Fruits & Veggies

Leafy greens such as spinach & broccoli (just be careful with the broccoli as it can make your little nugget very gassy.

Carrots are full of antioxidants, beta carotene, potassium & carbohydrates.

Berries are full of antioxidants and are YUMMY! Strawberries, Blueberries, any berries!

Avocados are packed with folic acid & vitamins. My daughter and hubby LOVE it. I am a bit hesitant due to the consistency but I love it in my salads!

Oranges are great because they are packed with vitamin C and can boost your energy!

Apples & Pears have been my go-to with both pregnancies. I crave them so badly and I have no idea why (and the cravings could obviously be so much worse!)

Dairy

Yogurt is great for its probiotics. I usually add some granola for a little crunch too!

Protein

Lean red meat is great for it’s protein and iron (which is important for women!)

Grains

Oatmeal (Steel Cut Oats are best) is full of iron, fiber & protein. They are great for boosting your milk supply. I eat one bowl every morning with a bit of maple syrup and berries!

Quinoa is one of those things I never ate until I was like 27 years old. However, I totally love it now. There are actually these pre-packaged quinoa packages at Costco that make dinner super easy. I always pick those up to go with our meals!

Whole wheat bread is great for it’s folic acid, iron & fiber.

Nuts/Seeds/Beans

Almonds/Walnuts — One of my favorites snacks is a handful of almonds along with a handful of dried cranberries!

Black Beans & Kidney Beans are a great source of non-animal protein!

Fish

Fish is such a great source of DHA and protein. You just make sure you watch the mercury count in the fish you are eating. I personally love a great salmon dish!

Eggs

Eggs are also great for breastfeeding mamas as long as your baby is symptom free of any allergens!

Oils

Coconut oil has been shown that breastfeeding mothers who use it have significantly increased levels of lauric acid & caprice acid in their breast milk. (this is via a study published by the American Journal of Clinical Nutrition). These acids help create a milk that is rich in health promoting nutrients. 

I will continually add to this list for you as well. I plan to break down each food group and create a post on it’s own as well! Please let me know what I am missing in the comments below πŸ˜‰

Other great resources for moms:

GENERAL // Things I Wish I Knew Before Our Baby Arrived (Written by over 50 other mothers!) //  What to Bring a Mom after she has a Baby // New Mama Must-Haves // How to Transition from a Bottle to a Sippy Cup // Why you Should Hire a Birth Photographer // What I’ve Learned as a Mom Thus Far

BREASTFEEDING // Best Foods to Eat while Breastfeeding // Nursing Essentials // 10 Tips for those that Plan to Breastfeed // Nursing Essentials II // How to Increase your Milk Supply including a recipe for Lactation Cookies!

BABY REGISTRY GUIDES // Baby Registry List AND Free Printable Checklist  // The Ultimate Baby Registry Checklist // 

FOR AFTER BABY // A Letter to My Postpartum Body // 10 of the Best Online Kids Shops // 30 Going on 13: A Tale of Postpartum Puberty //

& don’t forget to join in on the #latenightnursingfeed!

13 Comments

  1. November 18, 2015 / 11:00 am

    As a second time mom I always forget what foods are great for bf, thanks for taking the time to write them out! Xx

  2. November 18, 2015 / 11:36 am

    I’m nursing right now, and I always need a little kick in the hiney to not just eat whatever I feel like. This is a great list!

  3. November 18, 2015 / 8:19 pm

    This is a great list! I will have to forward to my friends that are breast feeding!

  4. November 18, 2015 / 8:40 pm

    It’s so awesome you put this list together. It’ll really come in handy for new moms!

  5. November 18, 2015 / 10:34 pm

    I wish I had a good list like this when I was nursing my kids.

  6. November 19, 2015 / 1:39 am

    I’ve been surfing online more than three hours as of late, yet I never found any interesting
    article like yours. It’s lovely worth enough for me.
    In my view, if all site owners and bloggers made just right content material as you did, the web can be
    a lot more helpful than ever before.

  7. November 19, 2015 / 11:46 am

    I have lots of friends who are nursing right now – I’ll definitely shrae this with them!

  8. November 19, 2015 / 12:10 pm

    I’ll have to remember this for when we have kids!

  9. Carly
    November 21, 2015 / 11:30 pm

    I ate oatmeal EVERY day while I was nursing (yup, that was a year worth of oatmeal!)

  10. November 29, 2015 / 10:10 am

    Good, healthy, ideas! πŸ™‚ I eat oatmeal every day as a second time nursing mom.

  11. Annie
    August 13, 2017 / 9:52 pm

    For breakfast I do a big bowl of oatmeal with a massive TBSP of coconut oil melted in! Super delicious, filling and my milk is overflowing the rest of the day!

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