Foods that a breast feeding mother must include in her diet

Foods that a breast feeding mother must include in her diet
A mother who is feeding her baby requires a lot of energy and is advised to eat an extremely nutritious diet. Those initial months after the baby is born demands utmost care and nurture for both mother and child. Breastfeeding mother requires extra calories to form milk. Here the pregnancy weight comes as a rescue but if you have lost that weight then you need to increase your dietary intake to gain body mass. Of Course, you can lose all the extra weight once your baby starts eating solid foods. A nursing mother’s diet directly impacts the development of her baby, therefore, a well-balanced diet with enough of healthy vitamins and minerals is highly recommended. Here’s a list of 5 foods which a nursing mother must include in her diet.


Milk is an incredible source of healthy fats and protein that can boost the metabolism of the mother and child both. It contains calcium, vitamin D that are required to build and develop the bones and muscles of your child. Also, milk will provide nourishment and hydration to the breastfeeding mother.

Nuts such as walnuts and almonds should be a part of your daily diet during and after pregnancy. As nuts are rich in healthy polyunsaturated fats, lean protein, fibre, vitamin E vitamin B and phytosterols. A daily dose of nuts helps in overall brain development of the baby as well.

Fatty fish

Fatty fish is high in omega-3 fatty acids, DHA and EPA and lean proteins, which are all essential for the development of the child. Oily fish reduces inflammation and provides nourishment to both child and mother. It protects against cardiovascular diseases and helps in stabilizing the blood glucose level. Include salmon, mackerel, herring by grilling or steaming them to get its maximum benefits.


Replace unhealthy desserts with extremely nutritious berries. Include a bowl full of these tiny yet tasty berries to satisfy your hunger pangs and also sweet cravings. Strawberries, blueberries are the powerhouse of antioxidants, vitamin C, fiber. They are also high in calories and thus, can provide the required energy to the mother. Vitamin C helps in boosting the immune system and thus, keeps diseases away from both baby and mother.

Green leafy vegetable

Green leafy vegetables are packed with the goodness of antioxidants which is a vital nutrient for both mother and baby. Antioxidants fight with harmful free radicals present in the system and reduce oxidative stress. Apart from the green vegetable such as spinach, broccoli is highly recommended by the doctors due to the presence of iron, folate and various plant-based nutrients which are needed for building the strength and boosting the metabolism of the breast feeding mother.