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7 Super-Foods Every Mother Should Consume When Breastfeeding!

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7 Super-Foods For Breastfeeding Mommas

There’s no denying that what a breastfeeding mother eats is what her baby gets!

Breastfeeding is the first challenge most mothers must conquer, and it’s tougher than it looks. After gathering all the breastfeeding essential gear, the focus is on creating ideal conditions for the baby’s diet.

Breast milk is healthy, nutritious and contains all the nutrients that a baby needs for at least the first six months. And to provide all nutrients, it becomes quite essential for a mother to take care of herself and to eat healthily.

So, if you are trying to survive as a new mother, want to stay healthy, and keep breast milk flowing for your baby, have a look at some of the foods you should consume when feeding your baby:

Fruits and Veggies:

Go for five portions of fruits and vegetables. Consume them in any form, be it fresh, smoothie or frozen. You can try foods like berries, tomato, kale, garlic, broccoli, and cabbage. Furthermore, green veggies like spinach and broccoli contain a high amount of vitamin A which is healthy not only for you but the baby as well. Also, they are filled with healthy-antioxidants that are good for health and are low in calories.

Fiber-Rich Foods:

How about eating beans, lentils and whole grain bread? Involve them in your platter right after the child’s birth as new moms struggle with constipation and fiber is the only way out.

Consuming fiber-rich diet will also enhance the quality of the breast milk, after all, newborn mothers should know how to make breast milk fattier for a healthy baby.


Breastfeeding can burn up to 500 calories in a day, which means you will need lots of energy to remain active. Focus on consuming starch-rich foods like pasta, rice, potato, and bread.


Breastfeeding moms need good proteins, so consume things like milk, cheese, yogurt in your diet. If your milk is loaded with calcium, your baby’s bones will become strong.

Other Nutrients:

Mother’s have high nutrition need when breastfeeding, so consume as much as you can. You can try:

  • Fish and seafood:
  • Meat:

You can try fish like Salmon, Shellfish, or can also try seaweed or sardines. Salmon contains DHA, which is a healthy fat and plays a vital role in the development of baby’s nervous system.

Baked or cooked meat like lamb, beef, pork and other organ meat like liver are best for fulfilling nutrient requirements. However, the lack of these foods can drain down your energy level making it difficult for you as a mother to cope with your baby’s needs.

Nuts and seeds:

Nuts are very healthy. Not only they promote good breast milk, but they are also aids in healthy bones and muscles. Try consuming nuts like walnuts, almonds, flaxseeds, hemp seeds, and chia seeds.


Water is a miracle drink especially for mothers who are breastfeeding as they are more prone to dehydration. So, to stay hydrated and energetic, make sure to drink plenty of water. You can go for juices and milk but don’t try caffeinated drinks like alcohol, tea or coffee.

Breastfeeding moms need high nutrients and a healthy diet, and most likely a comfortable sling for breastfeeding babies. Motherhood can be tough, so be sure to make sure you’re taking care of your body!

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