What Foods Should I Be Eating During Breastfeeding?

A healthy, varied diet during breastfeeding is crucial for maintaining your energy levels and supporting your baby’s growth. Here’s a list of nutrient-rich food groups that are important for breastfeeding mothers, along with suggested quantities and nutritional benefits.

Best Foods and Snacks for Breastfeeding

1. Fatty Fish (Salmon, Sardines, Mackerel)

Fatty fish are rich in omega-3 fatty acids (DHA), which are important for your baby's brain development. They also provide protein and Vitamin D.

• Recommended quantity: Aim for 2 servings of fatty fish per week (about 170-230 grams or 6-8 ounces per serving).

• Nutritional info: One 85-gram (3-ounce) serving of salmon contains approximately 17 grams of protein and 2.2 grams of omega-3s.

2. Lean Meats and Poultry

Lean meats like chicken, turkey, and lean beef are excellent sources of iron, which helps prevent anaemia, and they provide high-quality protein for muscle repair.

• Recommended quantity: 2-3 servings per week, around 90-120 grams (3-4 ounces) per serving.

• Nutritional info: A 100-gram (3.5-ounce) serving of skinless chicken breast provides 31 grams of protein and 1.1 milligrams of iron.

3. Healthy Fats (Avocados, Olive Oil, Eggs, Greek Yogurt)

Healthy fats support your body’s energy needs and help with the absorption of fat-soluble vitamins like A, D, E, and K.

• Recommended quantity: 4-6 servings per week. For instance, 1 avocado or 2 tablespoons of olive oil counts as one serving.

• Nutritional info: One avocado provides 29 grams of healthy fats and 975 milligrams of potassium.

4. Fibre-Rich Starches (Sweet Potatoes, Oats, Beans, Buckwheat)

Fibre-rich carbohydrates help to maintain stable energy levels and aid digestion. These foods also provide vitamins and minerals such as magnesium and B vitamins, which are essential for energy production.

• Recommended quantity: Include 3-4 servings per week. One serving could be 1 medium sweet potato, ½ cup of cooked oats, or ½ cup of beans.

• Nutritional info: One medium sweet potato provides 4 grams of fibre and 438% of your daily vitamin A needs.

5. Nuts and Seeds (Almonds, Chia Seeds, Sunflower Seeds)

Nuts and seeds are excellent sources of healthy fats, protein, fibre, and important nutrients like calcium and magnesium. Some nuts, such as almonds, may also help increase milk supply.

• Recommended quantity: 4-5 servings per week. One serving equals a handful (about 28 grams) of almonds or 1 tablespoon of chia seeds.

• Nutritional info: A 28-gram (1-ounce) serving of almonds provides 6 grams of protein, 3.5 grams of fibre, and 75 milligrams of calcium.

Remember that every food should be eaten in moderation, and try to find healthy replacements for any unhealthy pregnancy cravings. If you have any dietary restrictions, speak to your doctor to discuss the best diet during your pregnancy.