It’s not only important for mothers themselves—eating a healthy, balanced diet while breastfeeding also directly affects a baby’s growth, including their weight. In some cases, low birth weight may be linked to an unhealthy maternal diet during nursing.
The main goal of breastfeeding is to provide balanced nutrition essential for the baby. According to Health, here are some foods that support the nutritional needs of breastfeeding mothers and help babies gain weight safely and effectively.
1. Yogurt
Yogurt is rich in calcium and protein. Low-fat yogurt can help mothers meet their calcium needs while nursing.
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⚠️ If your baby is known to have a cow’s milk protein intolerance, you should avoid dairy products, including yogurt.
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Pair yogurt with other nutrient-rich foods to ensure healthy weight gain for your baby while maintaining a balanced diet.
Avoid foods high in saturated fats, added sugars, and excessive caffeine, as these can impact the quality and quantity of breast milk.
2. Salmon
Salmon is an excellent food for breastfeeding mothers as it:
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Boosts milk production.
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Contains DHA (docosahexaenoic acid), essential for your baby’s nervous system development.
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Provides Vitamin B12 and Omega-3 fatty acids, which may help reduce postpartum depression.
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Is one of the few natural sources of Vitamin D, a nutrient many women lack.
3. Sweet Potatoes
A medium-sized sweet potato can supply a breastfeeding mother with her daily Vitamin A needs. Vitamin A is vital for:
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Healthy growth and bone development.
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Better vision.
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Strong immune system function.
4. Apricots
Apricots help balance lactation hormones, supporting increased milk supply. They are also packed with:
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Fiber
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Vitamin A
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Vitamin C
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Carotene
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Potassium
A stronger milk supply contributes to faster, healthier weight gain in babies.
5. Whole Grains
Whole grains such as bread, rice, pasta, and oatmeal provide:
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Complex carbohydrates for longer-lasting energy.
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B vitamins, minerals, and fiber, which support digestion and steady blood sugar.
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A boost in milk production.
6. Eggs
Eggs are a versatile, nutrient-dense option rich in:
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Protein
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Choline
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Lutein
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Vitamins B12 and D
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Folate
They can be prepared in many ways for both light snacks and hearty meals. Contrary to old beliefs, research shows that eggs are not a major cause of high cholesterol.
7. Nuts and Seeds
Nuts and seeds contain:
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Protein, fiber, vitamins, minerals, and antioxidants
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Healthy unsaturated fats
Almonds are especially beneficial due to their high calcium content. Sesame seeds are also rich in calcium, iron, magnesium, and other minerals.
⚠️ If your family has a history of nut allergies, be cautious. To reduce the risk of allergic reactions in babies, it’s often recommended to wait until your baby is at least 3 months old before consuming nuts while breastfeeding.
8. Green Vegetables
Leafy greens (like spinach, kale, and broccoli) are packed with:
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Vitamins A, C, E, and K
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Fiber
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Calcium
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Antioxidants
They can be eaten cooked or juiced and may help stimulate milk production. Aim for at least one serving daily.
9. Red Meat
Breastfeeding mothers need higher amounts of zinc and iron. Beef—especially grass-fed beef—is a great source, providing:
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Zinc for energy and stamina.
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Omega-3 fatty acids.
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Fewer added hormones and antibiotics compared to conventionally raised beef.
10. Dates
Dates naturally boost prolactin, the hormone responsible for milk production. They are also rich in:
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Calcium
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Fiber
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Natural sugars for quick energy
Dates are easily digested, making them an ideal food for new mothers.
✅ By incorporating these foods into your diet, you not only support your own health but also ensure your baby gains weight in a balanced, natural, and healthy way.
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