What Foods Should You Eat If You're A Breastfeeding Mom?

Becoming a mother for the first time, or even the fifth, will certainly come with its challenges. From midnight feedings to changing diapers round the clock, and all while sleep-deprived, wondering if you're doing things correctly. There are lifestyle changes to be made, new techniques to master, and conflicting advice at every turn, so it's no wonder breastfeeding mothers are concerned about their babies getting all of the nutrients they need.

Not only does breastfeeding fill your baby's tummy, but it also protects your baby against illness and diseases, as antibodies can be passed through your breast milk. There are many other benefits to reap, and not just for your little one. According to the CDC, breastfeeding can protect you from developing diabetes, high blood pressure, and some cancers. It can also be a great way to introduce your baby to new tastes, as certain foods can alter the flavor of your breastmilk (via Mayo Clinic).

Breastfeeding moms will need about 500 more calories a day, but this isn't a free pass to eat more junk food (via NIH). The ultimate goal is to eat a well-rounded diet, because there's a long list of vitamins and minerals your newborn needs to grow. Since pregnancy, everything you have put into your body has had a direct impact on your baby, and this carries on through breastfeeding, so eating the right foods is important. If you're ready to become a super mom, add the following foods to your grocery list.

Just like fruit, vegetable intake can really boost the nutrients your baby gets through your breast milk, as well as your ability to lactate. This is especially true for leafy, green vegetables. According to Penn State Extension, vegetables with a darker-green appearance are packed with the most nutrients. Vitamins A, C, and K can be found in many leafy greens, as well as iron, magnesium, calcium, and fiber. Try adding vegetables like spinach, kale, arugula, collard greens, and swiss chard to your daily meals.

Another concern among breastfeeding mothers is their ability to lactate. When your infant feeds every couple of hours, your milk supply might not have had a chance to catch up. That's why many women turn to galactagogues, which are ingestible products that boost lactation. They can include food, common cooking herbs, or supplements. Lactation supplements and the use of herbs are a debated topic, as more research still needs to be done on their safety and efficacy, but naturally occurring lactation aids in food can help. That's why it's great news that many leafy greens are considered galactagogues and can provide a healthy way to promote your milk production (via Healthline).

Some find it difficult to incorporate enough vegetables into their diets, especially when running around with a newborn. However, getting enough leafy greens can be as simple as preparing salads for lunch or dinner the night before, tossing a handful of spinach into your smoothie, or adding them to a quick stir fry.

There are over 16,000 types of legumes that make up a wide variety of super-healthy foods, especially for moms and their babies. They're a great source of protein, calcium, iron, potassium, magnesium, amino acid, and fiber, and have many antioxidant benefits. While the nutritional makeup of legumes is great, they can also help manage your cholesterol and blood pressure while lowering your risk of developing heart disease and diabetes (via WebMD).

Legumes are also a beneficial supplement for breastfeeding mothers who don't consume dairy and/or meat, thanks to the high levels of protein, calcium, and iron they provide. The myth that you shouldn't eat foods that cause gas while breastfeeding has been disproven, so you can help yourself to delicious and nutritious foods like lentils, kidney beans, black beans, peas, chickpeas, and peanuts.

Many of these legumes (as well as others) are classed as galactagogues, helping increase your milk supply and aiding in sufficient nourishment for your little one. Your immune system will thank you as well since legumes support the healthy bacteria in your gut — and a healthy mom is one who is able to feed her baby best.

Probably one of the most versatile ingredients around, eggs are a strong contender for the best foods to eat when you're breastfeeding. After you have your baby, your need for iodine and choline increases. More specifically, you need about 290 micrograms of choline and 550 milligrams of choline per day to efficiently nourish your child and support their growth — and because your baby gets this nutrient from your breast milk, you can be left depleted if you don't consume enough. Both choline and iodine can be found in dairy and eggs, so whipping up an omelet or scramble can be a great way to start your day (via CDC).

Eggs are also a great source of folate, selenium, vitamin D, and omega-3 fatty acids, which have incredible benefits for your body and your baby's. In fact, several studies have been done on the benefits of breastfeeding mothers who eat eggs. A 2016 study linked an improvement in a baby's immune system to the fact that their breastfeeding mothers ate eggs.

A 2018 study found that mothers who eat eggs while breastfeeding can actually protect their children from developing egg allergies in the future. It's understood that when babies are exposed to potential food allergens in the womb or while breastfed, they may be able to build a tolerance and avoid an allergy altogether. Aside from the immense nutritional density eggs have, these results alone are a stellar reason to add eggs to your shopping list.

Who doesn't love pan-fried salmon, fresh calamari, or chilled crab legs? Not only are these foods delicious, but they're highly recommended for breastfeeding mothers to incorporate into their diets, giving you all the more reason to splurge a little. Fish and other seafood are great sources of iron, zinc, vitamin B12, vitamin D, and choline, and they are high in protein and omega-3 fatty acids, which support your baby's development. Unfortunately, this encouragement comes with a caveat — only some seafood is deemed safe for pregnant and breastfeeding mothers.

Just a few months ago, the FDA updated their advice guide on eating fish. They emphasized the risks of ingesting fish that are deemed to carry high levels of mercury, which include swordfish, shark, marlin, and fresh tuna. These fish should be avoided when pregnant and breastfeeding, as mercury has been linked to having ill effects on the nervous system and brain of babies. However, this still leaves you with plenty of foods to choose from.

Opt for anchovies, clams, cod, haddock, lobster, salmon, scallops, tilapia, or canned light tuna for seafood that contains low levels of mercury. The suggested limit for breastfeeding moms is between eight and 12 ounces of seafood per week, with a daily limit of four ounces. This means you can safely have fish three times a week if you like, allowing you and your baby to safely soak up all of the nutritious value seafood contains.

You might have been told throughout your life that fat is bad or unhealthy, but there's a huge array of foods out there that contain the good kind of fat, also known as unsaturated fats. These are so important to maintaining a well-rounded diet, as they can help you absorb vitamins, produce hormones, and boost your immune system. They're also crucial for your baby's immune system, eye development, and brain growth (via American Pregnancy Association).

Healthy fats can be found in omega-3 and omega-6 fatty acids, also known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The best way to get these into your system and pass them on to your baby is through coconut milk, nuts, seeds, plant-based oils, fish with low levels of mercury, eggs, and avocados. The key to a well-rounded diet is eating in moderation. Just because avocados are deemed healthy doesn't mean you should eat several a day.

Try also to limit or avoid trans fats or saturated fats, as these are the unhealthy fats you and your baby don't need. When you're breastfeeding, the entirety of your baby's diet is dependent on yours, so avoiding high fructose corn syrup and overly processed foods is best, as they tend to contain little to no nutritional value, empty calories, and chemicals that bring no benefits to your newborn baby's body (via SF Gate). All you can do is your best, so don't be hard on yourself if you indulge in the occasional unhealthy fat.