10 Best Foods For Breastfeeding { Healthy Mum & Healthy Babies }

Nutrition is the utmost priority in maintaining a good lifestyle. Your breast milk contains lots of nutrients that your child needs. What the mother takes in, the child takes in as well. It is well known that breastfeeding is good from birth up to six months and may even be better for some who breast feed up to three years old or seven years old. A breastfeeding mother needs good food from healthy breakfast to dinner. Breastfeeding also needs good food to choose quality fats in her diet such as fish and vegetable oils. Fatty acids are essential in the development of the baby’s brain and should be a part of a breastfeeding mother’s diet. Below are good foods that help in maintaining a healthy and balance diet for breastfeeding:

10 Best Foods For Breastfeeding { Healthy Mum & Healthy Babies }

1. Fish

Fishes like salmon, trout and tuna are also important when creating a health breastfeeding diet since it provides omega-3 which promotes in baby’s brain growth. Apart from fishes, mums can also obtain omega-3 in DHA-enriched eggs

2. Beans & Peas

Beans and peas like soybeans, kidney beans etc are your source of protein. They also rich in vitamin B. It is a good source of food to lose weight while breastfeeding without affecting the quality of breast milk.

3. Lean Beef

Lean meats are a good source of protein and have fewer calories than non-lean meats. Lean beef is a good source of selenium, vitamins B3 and B6, choline and high in protein. Beef provides a high quality protein, which builds bones and muscles.

4. Eggs

Eggs are rich in iron and protein. More than half the protein of an egg is found in the egg white, which also includes vitamin B2 and lower amounts of fat than the yolk. Eggs are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.

Beef and eggs, these foods will keep you fit even after a long day of strenuous baby duties.

5. Leafy greens

Leafy greens are packed with iron, fiber, antioxidants and vitamin C. Vegetables like broccoli, spinach, cabbage and kale will be your “go-to vegetables” all through your nursing phase. Although, you really don’t have to stress so much on eating foods that are low in calorie, leafy greens will be your best bet yet, since consuming them won’t worry you from gaining more weight.  Try spinach, cabbage and green vegetables would improve the metabolism of your body.

6. Whole grains

Eating whole grains can provide you with numerous minerals such as in fibre, folic acid, iron, zinc, and calcium. This can help mums make sure that they can provide healthy milk for their toddlers.

7. Seaweed

Seaweed is a high fiber, zero-calorie food which also helps in reducing cholesterol.

8. Raisin

Raisins contain healthy vitamins and minerals. They are also fat-free and cholesterol-free, high in antioxidants, and an excellent source of fiber.

9. Almond

Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure and lower cholesterol levels. They can also reduce hunger and promote weight loss.

10. Water

Water is important to turn everything you eat into milk. Drinking enough quality as per your body need may ensure the proper supply of milk to your baby, which helps to keep them healthy. Just because water is important, doesn’t mean you need to over drink, have it when you feel thirsty. Not only water, you can have unsweetened and non-caffeinated beverages.

Food items you need to avoid

Nursing mothers need to aware on certain food intake, as any food that you have included in your diet would pass into your breast milk.

Excessive Caffeine : Surely, caffeine can help mums and during those early, sleep deprived months. However, taking too much caffeine can cause colic and acid reflux in some babies. So, it is best to limit consuming caffeine.

High-Mercury Fish : It is also imperative for mums to avoid high-mercury fishes. These fishes can be contaminated which can affect your health.  High Mercury Fish such as swordfish, king mackerel, shark and tilefish etc.

Processed Foods : It is also best for mums to avoid processed foods. But, in case that you wish to eat some, you need to check labels and try to avoid processed foods that contain long lists of additives.

You shall stop smoking if you are a smoker. Even the secondhand smoke is not good.

Breastfeeding your baby requires extra calories in your diet; therefore, you need to ensure that your diet and food that you take daily includes all the essential diet in the food groups. The type of food you take will affect the quality of your breast milk for your baby.

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