Our Favorite Breastfeeding-Friendly Foods

Breast milk is the gold standard diet for newborn babies, of course; it’s filled with the nutrients your constantly developing baby needs. 

Breastfeeding is also incredibly beneficial for mothers. Breastfeeding is proven to lower your risk of developing heart disease and diabetes and can also reduce stress and help you bond with your brand-new baby.

It should come as no shock that it’s incredibly taxing on your body to produce this so-called liquid gold, so what you’re putting in your body during this time is vital. 

That’s why women’s health nurse practitioner Carrie Cogley, APRN, and the rest of our team at Primrose Women’s Health in Dayton, Ohio, want to alert you to some of our favorite breastfeeding foods. These choices can keep you energized and help with your milk supply.

What to eat while breastfeeding

You might notice that you’re unusually hungry while you’re breastfeeding. It’s no surprise, because your body expends an incredible amount of energy in producing enough milk for your baby — about 500 calories worth, in fact. 

Your body also needs very specific nutrients to create breast milk and satiate your growing appetite, not to mention provide the nutrition your baby needs.

While breastfeeding, it’s best to eat plenty of nutrient-dense foods. We recommend starting with these:

• Meat and poultry, such as chicken, beef, and pork
• Fish and seafood that are low in mercury
• Fruits and vegetables like berries, tomatoes, peppers, broccoli, and leafy greens
• Nuts and seeds
• Healthy fats such as avocados, olive oil, and eggs
• Fibery starches like sweet potatoes, beans, and quinoa 

Also know that you’re certainly not limited to just this list. If you’re feeling stuck on what to eat, you can always ask us for more recommendations. 

Some foods to avoid are heavily processed foods and those that are dense in sugar and fat. You also want to limit your intake of caffeine and alcohol; these get into your breast milk supply.

If you feel like you’re not getting enough nutrients in your diet as you’re breastfeeding, you can also consider taking supplements like multivitamins.

Next steps

Breastfeeding is hard work for both you and your baby, so you shouldn’t have to worry that the two of you aren’t getting the nutrition you need. If you have questions about breastfeeding and nutrition or breastfeeding in general, don’t hesitate to contact us. 

To set up an appointment, give us a call or schedule an appointment here on our website today.