Health

Breastfeeding Diet: Healthy Food Plan for Nursing Mothers

breastfeeding diet

Many women may not need to alter their diet too much when they’re breastfeeding, as it’s most important for nursing mothers to eat a healthy diet. But some women do need to remove things from their diet, whether it’s to address energy, low milk supply, weight loss, or baby food intolerances.

For expert advice and help on this subject, I turned to Cheri Wiggins, MD, co-owner of The Mommy Doctors Bakery in Twin Falls, Idaho. She gave us tips on essential vitamins and nutrients to eat everyday, foods that help increase milk supply, and foods that you should avoid while nursing.

The Mommy Doctors Bakers are the makers of Milkin’ Cookies, which are delicious, healthy cookies that increase breastmilk supply. In addition to wholesome nuts, berries, and wheat flours, Milkin’ Cookies contain key ingredients called galactogogues–foods known to boost lactation.


Breastfeeding Diet: Important Nutrients and Minerals

Breastfeeding diet food

Calcium and Iron

Foods high in calcium and iron are especially important during this time, and breastfeeding moms should try to get in five servings of calcium daily.

Omega-3 Fatty Acids

Foods rich in omega-3 fatty acids are important for your baby’s brain development as well.

Hydration

It’s also very important for nursing moms to stay hydrated and drink plenty of fluids.

Overall, it’s important for nursing moms should eat a healthy diet, with lots of vegetables and whole grains, lean protein, and good fats.


What Should Nursing Mothers Eat to Increase Milk Supply?

breastfeeding diet lactation foods

Herbs and Spices, including fennel, fenugreek, garlic, cilantro, coriander, cumin, sage, and blessed thistle
Whole Grains, especially oats, millet, barley, and rice
Root Vegetables, including yams and carrots
Nuts and Seeds, such as almonds, sesame seeds, sunflower seeds
Spinach
Asparagus
Pumpkin
Papaya
Lettuce


Lactation Diet: What Foods You Shouldn’t Eat

breastfeeding diets food

Nursing moms should avoid foods and drinks containing large amounts of caffeine, like coffee and certain teas. Also, peppermint and wintergreen can decrease milk supply.


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