7 Best Food Choices For Nursing Moms

When you breastfeed, your baby receives all their necessary nutrients from you. Since pregnancy demands a woman eats for two, few mums might wonder if they need to follow the same dietary pattern post delivery. The good news is that the post-delivery nutrition remains same as during pregnancy except that you might need an additional 400 to 500 calories a day. Also, now you have the liberty to eat foods restricted during pregnancy, but in moderate quantities. As a nursing mother, you have a variety of healthy foods to choose from. We have brought down the list to the 7 best foods for you.

1. Oatmeal- Rich In Iron And Fibre


Oatmeal is one of the healthy foods that helps in increasing milk supply. Mothers suffering from maternal anemia can include oatmeal in their diet to meet their RDA(recommended daily allowance) of iron. A rich source of fibre, protein and folic acid, oatmeal can cater to the nutritional needs of both the mother

and the baby. It is full of antioxidants, can reduce blood sugar, and lower the risk of heart diseases.

2. Milk And Yogurt- Calcium Rich Sources


The recommended calcium intake for nursing women is 1000 miligrams per day, which is the same for pregnant woman on a daily basis. Dietitians warn that when a nursing mom’s calcium needs are not met, it is exuded out of her bones. This is certainly not healthy for both the mother and her baby. Calcium rich foods must be a part of the mother’s diet while breastfeeding. Milk and yogurt are common sources of calcium.

3. Nuts And Seeds-  Loaded With Vitamin E


Nuts contain all the nourishment a seed needs to grow and become a plant- they are a storehouse of nutrients. The essential nutrients include omega-3 fatty acids, protein and vitamin E. There is a variety

of nuts and seeds to choose from, but they must be eaten raw to retain the nutrients like zinc and fatty acids, which get lost on heating. Best sources include flax seeds, chia seeds and walnuts.

4. Salmon Or Barramundi- Source Of Omega-3


Studies show that fish contain the two important omega-3 fatty acids – DHA and EPA, which are difficult to find in other foods. They also contain Vitamin D, protein, and saturated fat that get passed on to the baby through mother’s milk. According to the FDA (Food Development Authority), the intake should be confined to 12 ounces per week.

5. Kiwis And Berries-Vitamin C Supplements


It is highly recommended for nursing mothers to consume foods rich in vitamin C. Kiwis, berries, and grapefruits among many other citrus fruits are excellent sources of Vitamin C.  Since the body is unable to

store vitamins, nursing mothers should include 2 to 4 fruit servings daily. Vitamins and minerals consumed by the mother are transferred to the baby through breast milk. Some fruits like strawberry may turn out to be allergic for some mothers. In such cases, you can consult a lactation specialist to confirm whether your baby may develop an allergy to that particular food as well, later in life.

6. Green Leafy Vegetables- Nature’s Multivitamin


Green leafy vegetables like spinach and broccoli are a storehouse of nutrients like vitamins (vitamin A, C and K), calcium, iron, protein, fibres, and finally the much-needed antioxidants. Keep your kitchen stocked with kale, swiss chard and cabbage, and experiment with these greens in the form of salads, sauteed veggies or even a lasagna.

7. Eggs And Quinoa- Your Protein Supplements


Eggs and quinoa are the best protein supplements for a lactating

mother. Mums are advised not to throw the yolk away, it is where the essentials lie. Eggs are also a good source of Vitamin B, which is important for the development of the baby’s brain. Quinoa, a seed cooked like rice, is said to increase the milk supply in noticeable amounts. You can eat them in the form of sprouts as well.

Breastfeeding mums have relaxed rules when it comes to the choice of foods. But, it is recommended for them to follow a healthy and nutritious diet. A mother’s body stores enough milk for the baby’s nutritional requirements. Even if the mother isn’t fed well, the fat-protein-carb amount in milk would still remain unaffected.However, mom’s are advised not to cut down on their nutrition and keep up a healthy dietary plan while they are nursing.