Breastfeeding Diet Tips: What to eat and avoid for a healthy start

What you eat while breastfeeding directly impacts your baby’s growth and your own recovery. Choose whole, balanced meals to support your health and healing (Image: Pexels)

Breastfeeding is good for both the baby's and the mother's long-term health and helps the mother heal. At this stage, your body needs more energy and nutrients to produce breast milk that nourishes your baby. The food you eat directly affects the quality of your milk and your health. So, it's important to eat a balanced diet that is rich in nutrients, says Anshul Singh, Team Leader, Clinical Nutrition and Dietetics Department, Artemis Hospitals.

The expert suggests some food options that can support better results:

Foods High in Protein

Protein is essential for your baby's brain and body as they grow and develop. Eggs, lean meats, low-mercury fish, dairy, lentils, chickpeas, tofu, and nuts are all good options. These foods are not only high in protein but also contain important nutrients like iron and zinc.

Also Read: 8 vitamin B12-rich foods you should eat for your brain health

Whole Grains for Energy

Carbohydrates are necessary because breastfeeding consumes a lot of energy. Instead of refined grains, choose whole grains like brown rice, oats, quinoa, and whole wheat bread. These provide long-lasting energy and fibre, which supports digestion.

Fruits and Vegetables

Colorful fruits and vegetables are rich in vitamins, minerals, and antioxidants. Dark leafy greens like spinach and kale, carrots, sweet potatoes, and berries are all excellent choices. They help your body fight infections and replenish lost nutrients.

Foods High in Calcium

Breast milk draws calcium from your bones. Include milk, yogurt, cheese, almonds, and sesame seeds in your diet to maintain strong bones. If you're lactose intolerant, opt for fortified plant-based milks such as soy or almond milk.

Healthy Fats

Fats support your baby's brain development. Flaxseeds, chia seeds, walnuts, and fatty fish like salmon are great sources of omega-3s. Olive oil and avocados also offer healthy fats.

Stay Hydrated

You may feel more thirsty while breastfeeding. Drink plenty of water—at least 8 to 10 glasses a day. Water should be your primary drink, but herbal teas, milk, and fresh fruit juices can also help.

Also Read: 9 common toxins you are using every day that harm your health directly

What to Avoid While Breastfeeding

Excessive Caffeine:

A small amount of caffeine—1 to 2 cups of coffee—is usually fine, but too much can make babies fussy or interfere with their sleep. Be mindful of how much coffee, tea, soda, and energy drinks you consume.

Alcohol:

It's best to avoid alcohol altogether to keep your baby safe, as alcohol can pass into breast milk.

Highly Processed and Sugary Foods:

Fast food, sugary drinks, and packaged snacks can leave you feeling drained and add empty calories. They lack the essential vitamins and minerals your body needs to heal and produce milk.

It’s not about being perfect when it comes to breastfeeding—it’s about finding balance. Eating a variety of fresh, whole foods and staying well-hydrated can help keep both you and your baby healthy. Listening to your body and nourishing yourself is one of the best ways to nourish your child.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.