Breastfeeding Diet for Nursing Mom’s

Breastfeeding is a task that needs practice and guidance. What to eat and what not to eat are the two common questions striking every new mom who is breastfeeding her child. Feeling hungrier when you are breastfeeding is common however you need to choose wisely before picking up your meal. Every pick in your diet should include Folate, calcium, Iron, Copper, Zinc, Vitamin B1, B2, B6, B12, Vitamin A, and D. Let us read more about your breastfeeding diet in detail and find what food items can provide you with these vitamins and minerals.

Folic Acid- Folic Acid is an essential nutrient that encourages your baby’s growth and is also a friend to your heart.

Top foods rich in folic acid are

• Vegetables: Spinach, asparagus, Brussels sprouts, lettuce, avocados, and broccoli
• Legumes, Beans, and Peas: Black-eyed peas, chickpeas, green peas, kidney beans,
• and peanuts
• Grains: Breakfast cereals, white rice, enriched spaghetti, white bread
• Fruits: Oranges, orange juice, papaya, banana, cantaloupe
• Meat and Seafood: Beef liver, Crab, Halibut, ground beef, chicken braes

Calcium

Calcium is an essential nutrient, especially for pregnant and breastfeeding females. It helps in building strong teeth and bones for your baby and should include 1,000 mg as your daily calcium intake.

Top foods rich in Calcium are

• Cereals — Brown rice, whole wheat roti
• Dals — Kulthi (horse gram), rajma (kidney beans), matki (moth beans), urad dal, whole moong dal (green gram), chawli (cowpeas)
• Vegetables — Leaves of cauliflower, leaves of colocasia or arbi, leaves of methi or fenugreek, gawar (cluster beans)
• Dairy products: milk, curd, cheese, and whey

Iron

Consuming iron during breastfeeding supports the neurological development of your baby and helps in preventing iron deficiency called anemia.

Top foods rich in Iron are

• Fortified Cereals
• Green leafy vegetables — e.g., spinach, methi (fenugreek)
• Dried seeds and nuts
• Whole grains
• Pulses and beans — e.g., lentils, peas, soy, kidney bean
• Fruits — e.g., figs, dates, apples, raisins (dried fruits)

Vitamin C

Vitamin C is responsible for the growth and repair of the tissues and helps in the absorption of iron in your body.

Top foods rich in Vitamin C are

• citrus fruit, such as oranges and orange juice
• peppers
• strawberries
• blackcurrants
• broccoli
• brussels sprouts
• potatoes

Copper

Copper requirements are increased in pregnancy and breastfeeding however taking copper supplements is not advisable. It is suggested to switch to food rich in copper rather than taking supplements.

Top foods rich in Copper are

• Leafy Greens
• Dark Chocolate
• Nuts & Seeds
• Liver
• Oysters

Zinc

Zinc is a micronutrient that is essential for your baby’s growth and development.

Top food rich in zinc are:

• Oyster
• Tofu
• Mushroom
• Hemp seeds
• Lentils
• Low-fat yogurt
• Oatmeal

We know motherhood is both — -bliss and an overwhelming experience that brings sleepless nights, big belly laughs, and handprints on the wall! It takes a lot to carry a baby and nurturing the baby for his complete growth. This information has all the details of what you should be eating to get complete nourishment for both you and your baby. We hope that this information helps you in feeding your baby with all the nutrients essential for your baby’s growth.

Have happy motherhood!