Nutrition For Breastfeeding Mums - Healthy Lactation Is Vital

Updated: Aug 31, 2018


Your breastmilk is packed with loads of vital nutrients essential for your baby’s growth and wellbeing and a healthy diet will give you the energy you need as well as giving your baby the vital nutrients.


It’s incredibly important that breastfeeding mums are eating enough nutritious foods and getting the best amount of nutrients possible.

Water – Yes, I know it’s not food! Drinking throughout the day is important for your milk supply.  Without enough, you will feel dehydrated and low on energy, this is not a good combination especially when you are already feeling sleep-deprived. Drink non-caffeinated, unsweetened beverages. Top tip – every time you breastfeed or express your milk have a glass of water to hand (don’t forget to have a drink by the bedside for those nighttime feeds).

Salmon – is a nutritional powerhouse for mums. It’s an excellent source of protein, rich in vitamin B12 and omega-3 fatty acids. Salmon is also one of the few naturally occurring sources of vitamin D, which many of us are deficient in.


Whole Grains – Breads, rice, pasta and oatmeal are an important source of B vitamins, minerals, and fiber. Fiber keeps you feeling fuller for longer, helps with digestion and keeps your blood sugar levels steady.


Beef – Mineral zinc is essential for a healthy breastfeeding diet and beef is a great way to get it. Beef is rich in iron and B vitamins and helps you maintain your energy and can also help aid recovery from postpartum blood loss.


Eggs – are rich in protein, choline, lutein, vitamins B12 and D, riboflavin and folate. Tip – Eat the whole egg to get the most nutrition. Eggs are also quick and easy snack to make.

Low fat dairy products – whether you prefer cheese or yoghurts they play an important part to help in maintaining calcium levels when breastfeeding.

Leafy green vegetables – are rich in vitamins A, C, E, and K, and minerals including calcium as well as fiber and antioxidants.


Fruits – Choose bright coloured fruits as they offer plenty of antioxidants and vitamins.

(Pssst, don’t forget to take a multivitamin)

What are your tips for maintaining a healthy breastfeeding diet?


*As always, the recommendations made in this post, whether dietary or regarding supplements, are provided for informational purposes only.  They should not be used as a substitute for professional medical advice, diagnosis or treatment.  Consult your professional healthcare providers before beginning any new treatment.*

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