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Best Foods to Eat While Breastfeeding

When you’re breastfeeding, it’s important to stay nourished and hydrated. Everything that you eat is going to your baby, so sticking with healthy and whole foods is a good rule of thumb. To help you figure out your eating strategy, we’ve come up with a variety of delicious and nutritious foods to eat while breastfeeding! Remember, always check with a healthcare professional before making any changes to your diet.

Foods with Omega 3s

Omega 3s are key to your baby’s growth and development. In particular, they can help with brain function, so it’s really important to include them in your diet while breastfeeding. Some great sources are fatty fish such as salmon. Or if you’re not so into fish, you can add some flax seeds into your diet to get the Omega 3s in. 

Foods with lots of Calcium

Your new baby is going to need lots of calcium to help its bones grow and develop. It’s super important to make sure that your diet is calcium rich, as your body will start to take calcium from your bones if your milk does not have enough. Sneaking in extra calcium can be as simple as adding in a glass or two of milk a day or adding yogurt to your breakfast each morning. To be extra sure that you’re getting enough calcium, try taking a daily supplement too!

Foods with lots of Iron

Iron is an important nutrition for the growth and development of your baby. Look for foods that have lots of iron. If you’re a meat-eater, eating beef is a great option. If you prefer veggies, look for dark leafy greens such as spinach and kale. If the amount you need feels overwhelming, try sautéing the greens or adding them to a favourite pasta sauce or soup!

Some of the Foods You Missed While Pregnant

If you really missed soft cheeses, sushi, or another favourite while pregnant, you’re in luck! Any possible food poisoning from these foods will not be passed into your breast milk. It’s still definitely a good idea to be careful with them, however if you have a craving, you can go for it!

We hope this helps you get all of your nutrients while breastfeeding! Remember to always check diet changes with a healthcare professional. 🥗

Sources:

Bjarnadottir, A. (2017, June 1). Breastfeeding Diet 101 – What to Eat While Breastfeeding. Retrieved from: https://www.healthline.com

Ferranti-Ballem, L. (2018, April 1). How to increase breastmilk: 7 foods to eat. Retrieved from: https://www.todaysparent.com/

Hartshorn, J., Presta, B. & Ramnarace C. Breastfeeding Diet: The Best Foods for Nursing Mothers. Retrieved from: https://www.parents.com/