Healthy eating while breastfeeding

Healthy eating while breastfeeding

A lot of first-time moms wonder about what they should be eating while breastfeeding. The answer might surprise you – essentially, you want to stick to the same healthy dietary choices you made while pregnant. In fact, breastfeeding has been called the “miracle diet”, because you actually burn from 200-500 calories per day by producing breastmilk. Here are a few tips on how you can eat healthy while breastfeeding.

Healthy Proteins

While breastfeeding, you need a substantial amount of protein, just like how you needed additional protein while you were pregnant. An average breastfeeding mother should get over 100 grams of protein per day. Healthy sources of protein include:

  • Low-fat Yogurt
  • Lean Chicken
  • Lean Beef
  • Wild-Caught Salmon
  • Low Mercury Fish
  • Garbanzo Beans

Healthy Fats
Contrary to what you might think, not all fats are bad! Fat is actually an essential building block for your breastmilk, and your baby’s developing body. However, the trick is to eat the right types of fats, and avoid unhealthy fats. Sources of beneficial fats include:

  • Olive Oil
  • Avocados
  • Flaxseed
  • Almonds
  • Soymilk
  • Tofu

Healthy Carbohydrates

Breastfeeding isn’t the time to try that carb-cutting fad diet your friend told you about. Both you and your baby will benefit from eating healthy, complex carbohydrates during breastfeeding. Sources of healthy carbohydrates include:

  • Blueberries
  • Strawberries
  • Quinoa
  • Whole Grains
  • High-Fiber Vegetables
  • Beans
  • Nuts