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Breastfeeding Magazine

Good Breastfeeding Nutrition Including 30 Foods That Increase Milk Supply




Breastfeeding Nutrition

Both good breastfeeding nutrition and nursing are sure ways to give your child a big boost in life. Some of the best foods that increase milk supply and also make mom healthy.

Breastfeeding NutritionBreast milk has the exact nutrients your child needs in each and every stage and each and every feeding. Breastfeeding feeds your baby’s brain and helps your baby with physical and emotional development. All of the nutrients your baby needs are supplied from your diet.

When you are nursing, your breastfeeding diet should include the breastfeeding nutrition for both you and your baby. Some suggest that breast feeding moms should add 300 to 500 calories daily for use in the breast milk production. Counting calories isn’t necessary as long as you are eating a well balanced diet with the vitamins and nutrients that you and your baby need.

Good Breastfeeding Nutrition for New Moms: What You SHOULD Eat!

Eat the Carbs!

You need carbohydrates to supply a large percentage of your calories and nutrients. Whole grains are also important. There is more good nutrition for breastfeeding moms in whole grains than their processed counterparts. Multi grain breads, cereals, and pastas should be a big part of your diet.

Pass the Veggies!

As a breastfeeding mother, fresh vegetables and fruits should be in your diet daily. An assortment of fruits and vegetables should be eaten throughout the week. Choices should include broccoli, carrots, leafy greens, berries, citrus fruit, and other favorites. These supply the vitamins and minerals you and your baby need.

Don’t Completely Eliminate Fats

Fatty acids are important of maternal nutrition for your baby’s proper brain development and function. However, if you do not include enough of these in your diet, they will be taken from your body.

Moms who do not get enough omega 3 and omega 6 fatty acids, you may find that they have difficulty thinking. This fuzzy mental feeling can be avoided by including fish, flax oil, and flax seeds as part of your breastfeeding nutrition. To get the essential fatty acids they need, some breastfeeding moms can sprinkle flax on their cereal, yogurt, and salads.

Protein Builds Baby’s Muscles

Protein is important for proper muscle growth. Meat, nuts, and brown rice are all good sources of protein. You do not need large amounts of protein. You also get iron from the meat in your diet. You may need to include an iron supplement to make sure you are getting adequate iron to keep you and your baby from being anemic.


Calcium is important for bone growth. If you do not get enough calcium in your diet, it will be taken from your body. This puts you at risk for osteoporosis and bone fractures. For most people, dairy is a good source of calcium. Soy, broccoli, and fortified juices can be other sources of calcium.


Perhaps the most important component of your maternal nutrition is water. Your body needs water to flush impurities from your system and keep you hydrated.

If you do not get enough water, your milk production is going to drop. Make sure that you increase your daily water intake while you are nursing. The best way to tell if you have been drinking enough water is if you and your baby are urinating adequate amounts.

Keep Taking those Vitamins!

You should continue to take your prenatal vitamins while you are nursing. So many of our foods are processed and nutrients are missing. The best way to make sure you are including all of the important nutrients you and your baby need is by taking a daily vitamin and mineral supplement.

30 Foods That Increase Milk Supply

If you are also looking to boost your breast milk supply, these 30 foods can do the trick:

  • 30 Foods That Increase Breast Milk Supply in Breastfeeding MomsAlmonds
  • Anise seeds
  • Apricots
  • Asparagus
  • Barley
  • Basil Leaves
  • Beet Leaves
  • Black Sesame Seeds
  • Brewer’s Yeast
  • Brown Rice
  • Caraway seeds
  • Carrots
  • Chickpea
  • Coriander seeds
  • Cumin
  • Dill
  • Fennel
  • Fenugreek Seeds
  • Flaxseed
  • Garlic
  • Ginger
  • Green Papaya
  • Healthy Fats
  • Lactation Cookies
  • Nuts
  • Oatmeal
  • Poppy Seeds
  • Salmon
  • Spinach
  • Sweet Potato
  • Water

Now you will not only be a healthy mama, but also have a great supply of milk for your little one!

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