Eating a healthy diet while breastfeeding is important to help ensure an adequate milk supply and prevent nutrient deficiencies in the nursing mother. Eating right while breastfeeding can also benefit a mother who is trying to lose excess body weight gained during her pregnancy. The American Dietetic Association encourages mothers to nurse their babies until at least 12 months of age. A breastfeeding diet should be similar to a pregnancy diet to help ensure the mother's milk supply is safe to drink.
Salmon
Salmon contains beneficial DHA, an omega-3 fatty acid that has been shown to benefit infant brain development, according to the Journal of the American Medical Association. Salmon is a fish that also contains low amounts of mercury, a neurotoxin that can be harmful if consumed in large amounts through breast milk. Although salmon is low in mercury, nursing women should limit salmon and other low-mercury fish to 12 oz. per week, according to the U.S. Environmental Protection Agency.
High-DHA Eggs
Some eggs contain high amounts of omega-3 fatty acids such as DHA, which can help enhance infant development when consumed through breast milk. High-DHA eggs are typically seen in packages that advertise high amounts of omega-3s and are typically produced by chickens fed special diets containing omega-3s.
Enriched Cereals
While nursing provides benefits to both mother and baby, it can also lead to nutrient deficiencies in the mother if she does not consume a healthy diet. Enriched breads and cereals fortified with iron and other nutrients can help meet a nursing mother's nutrient requirements. Consuming fiber-containing whole-grain cereals can also benefit heart health and aid with weight loss for nursing women.
Low-fat Dairy
The National Institutes of Health recommends nursing women consume at least four servings of dairy products such as milk, yogurt or cheese each day. Choosing low-fat options such as skim or 1 percent milk, low-fat or fat-free yogurt and low-fat cheeses can help a nursing mother consume essential nutrients such as protein and calcium, while helping to lose excess body weight gained during pregnancy.
Legumes
Legumes such as dried beans, peas and lentils, are another healthy choice for mothers who are breastfeeding. Legumes are typically high in protein, fiber, iron, folate, potassium and magnesium and low in calories, fat and cholesterol, according to the Mayo Foundation for Medical Education and Research. Nursing mothers have increased protein, vitamin and mineral needs, and consuming legumes can help meet those requirements while assisting with weight loss.
References
- American Dietetic Association: Promoting and Supporting Breastfeeding
- Journal of the American Medical Association: Eating Fish: Health Benefits and Risks
- U.S. Environmental Protection Agency: What You Need to Know about Mercury in Fish and Shellfish
- Medline Plus: Breastfeeding -- Self Care
- Mayo Foundation for Medical Education and Research: Beans and Other Legumes: Types and Cooking Tips
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