7 Superb Tips for Breastfeeding & Mom's Diet

7 Superb Tips for Breastfeeding & Mom's Diet

by Virendra Singh in Blogs

Breastfeeding strengthens the bond between a mother and child. Your baby gets nutrition and energy from what you eat. Breastfeeding and mom's diet are interconnected. Breastfeeding moms often face nutritional challenges like vitamin deficiencies (folic acid, B12, A, D), minerals (calcium, iron, iodine), and omega-3 fatty acids. Such deficiencies can potentially impact both your and your baby's health.

Thus, a breastfeeding mom's diet should address these deficiencies and include adequate and diverse sources of nutrients.

Understanding the Best Diet for Breastfeeding Moms

You need a nurturing diet that fulfils your and the baby's needs during pregnancy. However, after the baby's birth, the mom's nutritional needs only continue as the baby will depend on you for a little longer. Thus, taking care of your diet during breastfeeding will ensure growth for the baby and good health for you.

Dietary supplements can easily add all the nutrients you need while continuing your regular food choices. However, diet improvement also adds to your health goals and energy levels.

Do You Need More Calories?

Yes, you probably need to eat a bit more food each day. Aim to consume 330 to 400 more calories than usual daily. This will give you the necessary resources to produce milk. You can eat healthy snacks like whole-grain bread with peanut butter, banana, peanut butter, and yoghurt.

How Much Water Do You Need During Breastfeeding?

Breast milk primarily consists of water. Therefore, it is essential to drink enough water daily. You should drink at least a minimum of 8 to 12 glasses of water every day. According to research, a lactating woman should drink at least 3 litres of fluids daily. (Source: European Food Safety Authority, 2010)

Best Diet Food for Breastfeeding Moms

1. Vitamin & Mineral-Rich Foods

Add colourful food to your diet. Different coloured fruits and vegetables have various vitamins and minerals that are good for you and your baby. Some great choices are:

  • Green Leafy Vegetables: Spinach and kale contain vitamins A, C, E, and K and calcium folate.
  • Orange Coloured Fruit and Vegetables: Carrots and sweet potatoes are rich in vitamin A, which is necessary for proper eyesight and strengthens immunity.
  • Blueberries and Strawberries: They contain antioxidants that guard your cells.

2. High-Protein Diet

Protein contains essential nutrients that help build tissues, hormones, and enzymes, ensuring a healthy milk supply. You need to consume a lot of it to supply your milk and recover after delivery. A study shows breastfeeding mothers need 84 to 120 grams of protein daily. Or at least 1.5 times their body weight in grams. (Source: NIH NLM PMC)

Some good sources of protein are:

  • Poultry Cuts: chicken breast, turkey cuts, lean pieces of beef.
  • Seafood: Salmon, tuna, and cod (just avoid ones with a high mercury content).
  • Vegetarian Sources: beans and lentils are perfect options.
  • Dairy Products: Eggs benefit everyone, offering great nutrition and versatility in meals.

3. Omega-3 Fatty Acids

Omega-3s (especially DHA) are essential for your baby's brain development. You can use high-quality omega-3 supplements to make your food more nutritious. The best sources include:

  • Fatty fish, such as salmon, mackerel, and sardines
  • Chia seeds and flaxseeds
  • Walnuts and almonds

4. Iron Intake

Feeling tired while caring for a newborn is entirely normal, but low iron levels can worsen it. Iron-rich foods and vitamin C sources like citrus fruits and bell peppers help maximise absorption and benefits. Good sources of iron include:

  • Red meat (beef and lamb)
  • Dark leafy greens like spinach and kale
  • Lentils and chickpeas
  • Fortified cereals

One faster way to recover from iron deficiency is through iron supplement tablets.

MamaCare's Premium Women's Iron tablets contain iron, folic acid, vitamin B2, and vitamin C. The unique formula makes the tablets easy to digest and offers better iron absorption. Thus, it helps you recover faster and maintain energy levels during pregnancy or breastfeeding.

5. Boost Calcium for Bone Strength

Calcium helps maintain strong bones and prevents osteoporosis. An individual's daily calcium intake should ideally be around 1,000 mg, which helps sustain bone density and ensures that essential nutrients are given to the baby. Make sure you use plenty of:

  • Dairy products (milk, cheese, yoghurt)
  • Almonds
  • Green leafy vegetables
  • Sesame seeds

6. Include Fibre-Rich Foods for Digestion

Constipation is a common issue many women face during the breastfeeding phase. Therefore, keeping your immune and digestive systems functioning smoothly becomes crucial. Take a diet rich in fibre, including essential vitamins and minerals. Increase your fibre intake with:

  • Whole grains (brown rice, oats, whole wheat bread)
  • Fresh fruits and vegetables
  • Nuts and seeds

7. Incorporate Superfoods

Superfoods can enhance your milk supply and provide essential nutrients. Some top picks include:

  • Oats – great for milk production
  • Fenugreek – helps boost lactation
  • Turmeric – known for its anti-inflammatory benefits
  • Berries – rich in antioxidants for immunity

What to avoid while breastfeeding?

Some foods and drinks require more caution when breastfeeding. The following are a few:

  • Alcohol: There is no "safe" level of alcohol consumption for a child exposed to breast milk.
  • Caffeine: Avoid consuming more than two to three cups of coffee and other caffeinated beverages daily. Caffeine can contribute to a fussy baby and poor sleeping habits.
  • Fish: Most fish can serve as a good source of protein and Omega 3 oils. However, many contain some level of mercury. Exceedingly high levels of mercury can potentially damage the brain and nerves of the baby. For the baby's safety, fish with extremely high amounts of mercury, such as swordfish and king mackerel, should be avoided.

Supplements for Breastfeeding Mom's Diet

Healthy foods are the most significant aid for breastfeeding. Everything you consume, whether high in protein, omega 3, or sufficient water, works towards the baby's development. Following a carefully crafted diet plan may not always be easy or possible, so that you can use dietary supplements.

MamaCare's Mother's Nutrition powder is a dietary supplement which offers all the nutrients you need during and post-pregnancy to support baby's growth and your strength. Mother's Nutrition powder contains 30 plus nutrients, including protein, iron, calcium, multiple vitamins and folic acid.

Folic acid during pregnancy reduces the risk of foetal neural tube defects and helps the baby's brain growth. It also helps in healthy blood cell formation and keeps moms healthy. It's a simple way to ensure you and your baby get everything to stay strong. We also recommend you consult with doctors before taking any supplement.

References:

Rasmussen B, Ennis M, Pencharz P, Ball R, Courtney-martin G, Elango R. Protein Requirements of Healthy Lactating Women Are Higher Than the Current Recommendations. Curr Dev Nutr. 2020 May 29;4(Suppl 2):653. doi: 10.1093/cdn/nzaa049_046. PMCID: PMC7257931.

EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA); Scientific Opinion on Dietary reference values for water. EFSA Journal 2010; 8(3):1459. [48 pp.]. doi: 10.2903/j.efsa.2010.1459.

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