Breast milk is packed with all the necessary nutrients for your newborn. Therefore you need to eat the right things to make sure it reaches your baby; here are some essential foods for breastfeeding mother must include in your diet.
- Whole grains
They are rich in fiber, iron, zinc, calcium, folic acids and other important vitamins. There is no reason to not include these in your diet. Include all types of whole grains. - Carrots
Good for the eyes, bones and teeth. Carrots are great vegetables to include in your breastfeeding diet. Both mother and baby need these nutrients. - Beetroot
They are full of important minerals and keep your hemoglobin levels in check. Breastfeeding can be quite draining and foods like these can be quite replenishing. - Spinach
This vegetable will take care of your iron deficiency which is a common problem during pregnancy and breastfeeding. It will help in the overall development of your child with the abundance of nutrients. - Broccoli
Great for immune system development and a wonderful source of vitamins and calcium. There is no reason for you not to include this food in your breastfeeding - Cabbage
You can never have too much green in your diet. Rich in nutrients, minerals, and vitamins, cabbage is the easiest vegetable to include in your diet. - Berries
Filled with antioxidants and vitamin C, they help to fight against free radicals and protect you can your baby from cell damage. - Tomatoes
they are packed with an abundance amount of vitamins and minerals they help with regular blood flow. - Oranges
they prevent hair loss and are dosed up with vitamins. Tastiest fruit to include in your breastfeeding diet. - Milk
great source of calcium, great for keeping your bones strong and developing your baby’s bone structure as well. - Yogurt
contains more calcium than milk and is also a good source of protein. Great for the overall development of both you and your child. - Cheese
promotes healthy skin and contains other vital minerals such as riboflavin loids, zinc, and magnesium. - Fish
Fish contain saturated and omega 3 fatty acids. Fish helps in development of eyes and brain - Chicken
Another great source of protein and fats. All that is needed to keep you and your baby healthy.
 Foods to avoid while breastfeeding
- Sugary foods
- Spices
- Citrus fruits
- Caffeine
- Smoked meats, sausages, and frankfurters
- Garlic
- Alcohol
- Peppermint, fennel, parsley or chamomile.
- High mercury fish
- Tea and coffee
- Peanuts
- Gas-inducing foods
- Peppermint
The above ten super foods can be easily incorporated into breastfeeding mother diet. It is advisable to eat homemade foods that have been prepared with minimum spices and additives. So, that the baby does not get fed indirectly with too much spice or complex food by breast milk. Along with these foods mother should have enough amount of water, should take prenatal vitamin dosage, have natural foods and get adequate rest. Take care have happy post-delivery meal times.