5 Foods to Eat if You're Breastfeeding

Foods that are good for breastfeeding rich in folic acid

Now that your little one is born, breastfeeding is an activity that you and your baby will do together that gives you an intimate chance to bond.

This also means that the food and nutrients that you’re consuming is for two!

While a special breastfeeding diet is not required, keeping in mind to have nutritionally balanced meals is.

During this period, ensure that you’re getting enough of these nutrients: protein, vitamin D, vitamin A, vitamin E, vitamin C, B12, selenium, omega-3, iron and zinc.

We guide you on how to do this below.

5 food choices to prioritise while you’re breastfeeding

1. Seafood

different kinds of seafood served on table

Seafood is a good source of vitamins A, B, D, and omega-3 fatty acids. It’s also rich in calcium and zinc. This is important for your child’s brain development.

Great options include salmon, sardines, shellfishes and tuna (be sure to buy the low mercury variations!).

2. Meat

grilling meat steak

Meat is an excellent source of protein, vitamin B12, and iron. Lamb is also a great source of omega-3.

Consuming sufficient protein is vital for the growth, maintenance and repair of cells. Feel free to eat the fattier cuts of meat if you’re reducing your carb intake!

3. Fruits and Veggies

vegetables and fruits in a brown paper bag

Fruits and vegetables are among the world’s most concentrated sources of nutrients. This includes Vitamins A (beta-carotene), C and E, magnesium, zinc, phosphorous and folic acid.

And we all know the importance of having sufficient fruits and vegetables in our diet, so eat all the broccoli, kale, spinach, peas, sweet potatoes, and tomatoes you want. Just keep in mind that it’s best to have a variety daily!

4. Nuts and Seeds

different nuts and seeds

These contain vitamins E, B6, niacin and folate. They’re also rich in minerals such as magnesium, zinc, iron, calcium, and potassium.

Choose from nuts such as almonds, walnuts, hemp seeds, and chia seeds to munch on as a healthy option for an afternoon snack.

A plus point is that these are usually ready to eat anytime so you don’t have to spend time preparing them! You can also easily pack them along in your bag to snack on if you feel peckish while you’re out.

5. Healthy Fats

fatty food on table

You may be scared off by the term “fats”. However, not all fats are bad!

Consuming a balanced diet includes having a sufficient amount of healthy fats as well. These are a good source of vitamin K2, heart healthy monounsaturated fats and also antioxidants.