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Being a new mother means your top priority is ensuring your baby receives the best from you, and it’s especially important to take care of your body when breastfeeding for optimal nutrition and support. Breastfeeding is a fulfilling yet demanding role for a mother’s body. Therefore, that makes it easier to become depleted in the nutrients that you use to nurture your baby.

Fortunately, a diet tailored for your breastfeeding practices can help sustain your energy and balance your system to increase your breast milk supply. Explore these four important foods to eat while breastfeeding to maintain your health and help you provide the best for your baby.


Eggs are a rich source of protein, folate, and vitamin B12 to help sustain iron levels and muscle strength. Eggs also contain the nutrient choline, which promotes cell structure and is essential for a healthy nervous system. Egg consumption can also increase breast milk supply and strengthen your baby’s developing immune system.

Leafy Greens

Green leafy vegetables like cabbage, kale, and spinach are rich in vitamin K, A, and C, fiber, and calcium. Consume spinach to promote breast milk production because of its high content of phytoestrogen compounds, which mimic natural estrogen in the female body. Supplement greens on your sandwiches or substitute your flour wraps with them for a power snack.

Greek Yogurt

Greek yogurt has a higher protein content and a lower sugar content than regular yogurt. It’s common for women to experience a reduction in bone mass when breastfeeding, so Greek yogurt is also a source of calcium which helps restore a strong skeletal system. Greek yogurt is also a great base for your healthy toppings, like almonds and antioxidant-rich berries.

Whole Grains

Whole grains like oatmeal boost iron and fiber levels to regulate digestion and red blood cell production. Oats stimulate lactation for women who are breastfeeding. Whole grains also aid energy and stamina, and it allows you to feel fuller longer while navigating around your breastfeeding schedule.

It’s not mandatory to take prenatal vitamins as a new mother if you have a balanced diet, but it’s safer to supplement with vitamins as an alternative if your schedule or lifestyle limits your dietary choices. Taking care of yourself goes in hand with taking care of someone else, so ensure you provide yourself with the nutrition that ultimately benefits your baby. These four important foods to eat while breastfeeding will keep you and your baby healthy.

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