Healthy Foods for Breastfeeding Mothers to Help Babies Gain Weight

It is not only important for the mother, but eating healthy and nutritious foods during breastfeeding also affects the baby’s growth, including their weight. Low birth weight may sometimes be linked to unhealthy diets among breastfeeding mothers.

At the same time, it is essential to remember that the primary goal of breastfeeding is to provide balanced and necessary nutrition for the baby. According to Health, here are some foods that can help meet the nutritional needs of breastfeeding mothers so their babies can gain weight quickly and in a healthy way.

Yogurt and Weight Gain

Yogurt is rich in calcium and protein. Low-fat yogurt can help breastfeeding mothers meet their calcium needs. However, if the baby is known to be intolerant to cow’s milk protein, mothers should avoid dairy products, including yogurt. Alongside foods that promote healthy weight gain for the baby, maintaining a balanced diet is equally important.

Avoid foods high in saturated fats, added sugars, and excessive caffeine, as these may affect the quality and quantity of breast milk.

Salmon

Salmon is highly beneficial for breastfeeding mothers to support both the baby’s weight and brain development. It is known to boost milk production and is rich in DHA, an essential fatty acid that supports the baby’s nervous system development. Salmon also provides vitamin B12, omega-3 fatty acids, and vitamin D—important since many women are deficient in vitamin D.

Sweet Potatoes

Sweet potatoes are a great source of vitamin A, which supports bone growth, vision, immune function, and cell formation. A medium sweet potato can cover the daily vitamin A needs of breastfeeding mothers, making it helpful for the baby’s healthy growth and weight gain.

Apricots and Lactation Hormones

Apricots help balance lactation hormones, which can increase milk supply and in turn support the baby’s weight gain. They are also packed with fiber, vitamin A, vitamin C, carotene, and potassium—beneficial for both mother and baby.

Whole Grains

Whole grains like bread, rice, pasta, and oats are excellent choices for breastfeeding mothers. They provide complex carbohydrates for lasting energy, B vitamins, minerals, and fiber, which support digestion, blood sugar balance, and milk production.

Eggs and Cholesterol Levels

Eggs are highly nutritious, containing protein, choline, lutein, vitamin B12, vitamin D, riboflavin, and folate. They are versatile and easy to include in meals. Despite common concerns, research shows eggs do not significantly raise cholesterol levels.

Nuts and Seeds

Nuts and seeds are rich in protein, fiber, healthy fats, antioxidants, vitamins, and minerals. Almonds, in particular, provide a high amount of calcium, while sesame seeds are packed with calcium, iron, magnesium, phosphorus, copper, and manganese.

However, if there is a family history of nut allergies, caution is advised, since proteins from these foods can pass into breast milk.

Green Vegetables

Leafy greens provide vitamins A, C, E, K, as well as calcium, fiber, and antioxidants. They are safe and highly beneficial for breastfeeding mothers, supporting milk production and healthy baby growth. A daily serving is recommended.

Red Meat

Beef is rich in zinc, iron, and B vitamins, which help maintain energy and support mothers in caring for their babies. For higher quality, grass-fed beef is preferable, as it contains more omega-3 fatty acids and fewer added hormones or antibiotics.

Dates for Weight Gain

Dates are known to increase prolactin levels, the hormone responsible for stimulating breast milk production. They are also rich in calcium, fiber, and natural sugars that are easily absorbed by the body—making them a great choice for breastfeeding mothers.