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  /  Articles   /  The Right Diet for Breastfeeding Mothers
Mother breastfeeding her newborn baby beside window.

The Right Diet for Breastfeeding Mothers

It is a well-known fact that breast milk is vital for a baby’s health. Giving a newborn child breast milk significantly aids growth and provides the baby with a chock-full supply of essential nutrients. The right diet for breastfeeding mothers is important to keep their breast milk nutritious. A newborn baby needs plentiful fat, protein, and carbs to thrive, and breast milk ensures that a child gets all that. But unlike formula milk, the composition of breast milk varies from feeding to feeding. During the first few minutes of a feeding session, the milk a child sucks has 2-3 times less fat per ounce than the last minutes. This changing nutrient concentration of breast milk satiates a baby in two stages.

In the first stage, the milk is quite wishy-washy, so it quenches the baby’s thirst at first. After that, breast milk becomes thicker and calorie-denser, filling the baby’s tummy. Because of this two-part process, breastfeeding moms are always advised to completely empty one breast before moving on to the other to feed their child.

Babies who are breastfed during the first six months of their lives are much healthier and sharper than children who receive formula milk. Therefore, a mother should always try to breastfeed her child. That said, producing copious milk is not easy; in fact, it can be quite hard on a mother’s body, which is why breastfeeding moms must follow a healthy, nutrient-dense diet.

If you want to stimulate your milk production, here is a list of foods to eat when breastfeeding.

Fish And Seafood

Salmon, sardines, seaweed, and shellfish are excellent food choices for nursing moms. They are rich in essential oils and healthy fats that provide a mother’s body with ample nourishment.


Avocados are loaded with healthy compounds needed to maintain the body’s energy. Moreover, a breastfeeding mom’s diet has to increase her calorie intake by at least 500 calories, and avocados are great for that purpose. Getting a free pass to have extra calories doesn’t mean you can eat unhealthy foods because that would be harmful to your child. In order to stay healthy and produce wholesome milk for your child, you need to eat good calories that are sufficiently present in avocados. Hence, you should include the creamy green goodness in your diet.

Nuts, Beans, And Legumes

Nursing moms need to maintain their energy levels throughout the day to produce milk and feed their children. For that purpose, eating nutrient-dense foods such as nuts, beans, and legumes is crucial.


Chia seeds, flax seeds, and hemp seeds are exceptional food choices if you want to pump your body on healthy fats. Try to include handfuls of grains in your diet on a daily basis.

Meat And Poultry

Having well-done meat is critical for breastfeeding moms as it provides ample protein needed for muscle growth.

Fruits And Vegetables

berries, tomatoes, bell peppers, cabbage, kale, garlic, and broccoli are rich in vitamins and fiber; therefore, you must regularly include them in your meals.


Remember, the food you eat during nursing months provides sustenance to your child. That means if you slack off and don’t follow a healthy nutrient-dense diet, you’ll be putting your baby at risk. So, be sure to take care of your health by consuming wholesome foods. We offer assistance to moms at any stage of their child’s development. Check out our services here.