Research-backed
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‘You are what you eat’ – this saying holds true even more when you are breastfeeding your little one. This is because no matter what you eat during this phase, it affects the quality of breast milk. This, in turn, affects the baby’s overall health, sleep pattern, and even poop! Also, breastfeeding moms need an extra dose of energy to deal with their active bundles of joy. No wonder then that new mommies go to great lengths and choose foods that are nutritious and healthy for their babies. So, here is a list of such foods that you need to eat while you are breastfeeding:
1. Eggs
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Whether you love the bull’s eye or you like them scrambled or boiled, this versatile food has an appealing taste in all forms. Not only does your favorite breakfast food taste yum, but these protein-rich eggs are also enough to meet your daily intake of proteins. And what’s more? The DHA-fortified eggs give the much-needed boost of essential fatty acid to your breast milk (1).
2. Oranges
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Nursing mothers need a healthy intake of vitamin C to get that extra boost of energy. And what better, and tastier, way to get them from than oranges? These pulpy, sweet-sour fruits provide you with the necessary energy and also keep you well-hydrated apart from your regular water intake. You can also take it in the form of juices if you cannot sit down to peel them (2).
3. Milk And Milk Products
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Milk contains a great amount of calcium and also gives a boost of vitamin D that strengthens your bones. Additionally, milk and milk products also contain protein and vitamin B, which are beneficial for you and your baby. So, whether it’s that slice of cheese in your burger, a dollop of butter on your parantha, or a spoonful of ghee in steaming rice, just don’t say no to it. Go for a fat-free variant if you must, but it’ll taste just as good (3).
4. Legumes
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If you are a vegetarian looking for a high-protein source, then legumes are your saviors. The beans are rich in iron, especially the dark-colored variants like the black beans and kidney beans. They are also a rich source of high-quality non-animal protein that enhances the quality of your breast milk (4).
5. Water
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A breastfeeding mother can easily become dehydrated. Dehydration can, in turn, affect the production of milk and slow down the energy levels. So, it is important to stay well hydrated throughout the day. You can switch between milk and juices too apart from water to keep your hydration levels up (5).
6. Brown Rice
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A new mom may be tempted to cut down on carbs to help lose that extra fat. However, carbohydrates provide you with the necessary energy. And losing your weight too quickly might make you weak and lethargic. Instead, opt for brown rice. This healthy whole-grain rice provides your body with the essential carbohydrates that give you energy and also improve the quality of breast milk (6).
7. Green Leafy Vegetables
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Green leafy vegetables like spinach (palak) or broccoli are enriched with vitamin A. They contain a good amount of calcium too and are second only to dairy products in terms of the calcium content. They also contain a healthy level of vitamin C and iron. This makes them a wholesome food. And the icing on the cake is that they are low in calories and contain healthy antioxidants which are good for the heart (7).
8. Salmon
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The pink salmon is a powerhouse of nutrition for the new mother. Like other healthy fatty fish, salmon too is loaded with the essential DHA fat. The DHA is important for the development of your baby’s nervous system. Breast milk naturally contains DHA. But a DHA-rich diet further enhances the nutritional quality of the milk that is beneficial for your little one. However, limit salmon consumption to just two main servings per week. Although salmon has very low levels of mercury compared to other fish, it is still recommended to limit it to 2 main servings per week to avoid exposure of your baby to mercury (8).
Have you already been consuming most of the foods listed here? If yes, then carry on the good deed. If you aren’t, start including these foods into your diet soon. However, if you are a bit confused or have questions on your mind, don’t hesitate to check with your doctor to clarify your doubts before you begin. Here’s wishing good health to you and your baby!
