Top Foods to Eat While Breastfeeding

Breastfeeding is an incredible gift to give your baby. Breastfeeding provides essential nutrients that help your baby grow strong and healthy. But in order to keep up with the demands of nursing, your body needs extra care too.

The food you eat impacts both the quality and the quanity of your breast milk. And it impacts your well-being. If you’re not fueling yourself properly, your body may prioritise your baby’s needs, leaving you depleted and feeling run down.

To ensure that both you and your baby thrive, it’s essential to focus on nutrient-dense foods that keep your energy high, boost milk production, and support your overall health. Here’s a guide to the best foods to include in your breastfeeding diet to nourish both of you.

So, which foods should you eat while breastfeeding?

1. Green Leafy Vegetables

These powerhouse greens, like kale, spinach, and bok choy, are loaded with essential vitamins like A, C, and K, as well as minerals such as iron and calcium. They’re also packed with fiber, helping to keep you regular and reduce bloating.

Leafy greens are easy to toss into salads, smoothies, or stir-fries, making them a simple and quick addition to your meals.

2. Eggs

Eggs are a fantastic source of protein. A single large egg also contains:

• Vitamin A: 6% of the RDA
• Folate: 5% of the RDA
• Vitamin B5: 7% of the RDA
• Vitamin B12: 9% of the RDA
• Vitamin B2: 15% of the RDA
• Phosphorus: 9% of the RDA
• Selenium: 22% of the RDA

The best part? Eggs are super quick and versatile. Whether scrambled, boiled, or poached, eggs are an easy go-to meal or snack.

3. Wholegrains

While avoiding heavily-processed grains like white bread and white rice is a good idea, whole grains should be part of every breastfeeding mum's diet.

Rolled oats, brown rice, rye bread and quinoa are easy ways to increase your whole grain intake. The whole grains will help you feel full; they'll give you a ton of energy, and they're packed full of iron, B vitamins, selenium, magnesium, and potassium.

Adding oats to your smoothie for breakfast or having a slice of rye bread with avocado are quick and easy ways to up your nutrient intake with the power of whole grains.

4. Salmon

Salmon is a powerhouse food for breastfeeding mums, thanks to its high levels of omega-3 fatty acids, particularly DHA, which are vital for your baby’s brain and eye development. DHA is passed directly through your breastmilk, giving your little one the cognitive and visual support they need.

In addition to being an excellent source of protein for tissue repair and growth, salmon provides essential nutrients like vitamin D, B12, selenium, and iodine.

Its omega-3 content also plays a role in supporting maternal mood and mental health, making it a fantastic choice for both you and your baby's overall wellbeing.

5. Nuts and Seeds

We understand eating healthy is not always easy for busy mums. It's hard to find time, and after all the feeding, burping, washing and changing, sometimes you just can't be bothered making a meal. That's where seeds and nuts come in.

A handful of nuts and seeds will give you and bub a powerful concoction of macro and micronutrients.

Nuts and seeds are:

• Excellent sources of protein
• Full of phytochemicals that act as antioxidants
• Rich in B vitamins, as well as Vitamin E, folate, niacin, zinc, calcium, copper and potassium
• Low in saturated fats
• Source of good fats

Nuts and seeds are also an excellent alternative to highly-processed or sugary snacks. Having a bag of mixed nuts and seeds handy will help you avoid the temptation of sweet treats and make snack time more nutritious.

6. Legumes and Pulses

Chickpeas, lentils, and beans are affordable, nutrient-rich foods that provide an excellent source of plant-based protein. These versatile ingredients can be added to salads, soups, or curries, giving you a hearty dose of fiber and key nutrients like folate and iron. Plus, they are a staple in "Blue Zones"—regions of the world where people live the longest and healthiest lives.

7. Fermented Foods

Gut health is vital for both you and your baby, and fermented foods like sauerkraut, kefir, and kimchi are excellent ways to introduce beneficial probiotics into your diet.

These help maintain a healthy gut microbiome, which supports digestion and nutrient absorption, and passes on those benefits to your baby through your breast milk.

8. Avocados

Avocados are considered one of the best foods for breastfeeding mothers due to their rich nutritional profile. They are packed with healthy fats, particularly monounsaturated fats, which are essential for brain development in infants and help keep mothers feeling full and satisfied.

Additionally, avocados are a good source of vitamins C, E, and K, along with folate, potassium, and fiber, all of which contribute to overall maternal health and well-being.

9. Brightly-Coloured Fruits and Vegetables

“Eating the rainbow” is a simple way to ensure you're getting a wide range of vitamins and antioxidants. Each colour offers different benefits: oranges and sweet potatoes are rich in vitamin C, while berries are loaded with antioxidants. Aim for a colorful plate to nourish both you and your baby with a variety of essential nutrients.

10. In Shape Mummy Health Shake

It can be challenging for busy, breastfeeding mums to meet their increased nutritional needs. The In Shape Mummy Health Shake offers a convenient, comprehensive solution, specifically designed to support both breastfeeding and postpartum weight management. Each serve provides a balanced blend of organic vegan protein, probiotics, and superfoods, known for their benefits in supporting breastfeeding. Additionally, each serve delivers 25% of your daily vitamin and mineral requirements, to help ensure you receive essential nutrients vital for your health and your baby’s development.

This shake is a quick and easy way to fill any potential nutrient gaps and help you meet your nutritional needs.

How can I find time to prepare healthy food?

It’s easy to get caught up in caring for your little one and forget about your own nutrition. But with a few strategies, you can nourish yourself even on the busiest of days:

• Meal Prep: Prepare easy meals like stir-fried veggies with tofu or chicken, soups packed with beans and vegetables, or salads loaded with lean protein and colorful veggies.
• Healthy Snacks: Keep a stash of fruits, pre-cut veggies and hummus, boiled eggs or a bag of mixed nuts in your fridge. When you’re breastfeeding, hunger can hit quickly, so having healthy snacks within arm’s reach is a lifesaver.
• Quick Solutions: Incorporate the In Shape Mummy Health Shake and snacks into your daily routine for a fast, balanced, and nutrient-packed meal when you’re short on time.

In Summary

Maintaining a healthy diet while breastfeeding is key to supporting your baby's growth and ensuring you stay strong and energised. By choosing nutrient-rich foods, you’re not only nourishing your little one but also taking care of yourself.

You’re doing an incredible job caring for your baby. Keep up the great work—you’re amazing, and you’ve got this!