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Following a healthy diet while breastfeeding will not only give the mother nutrients, but the baby as well. Many mothers question if staying on a diet will affect their breast milk or affect the baby. The truth is, it does. The foods eaten while breastfeeding contributes to the nutrients the baby receives from the milk

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Breastfeeding will take up a lot of the nutrients you consume. A women breastfeeding must increase her calorie intake by at least 200 calories. Baby weight from pregnancy will be used towards those extra calories needed. If a mother does not consume enough nutrients, her body stores will be depleted and she may feel light-headed.

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Needing those extra 200+ calories does not mean eating loads of junk food is okay. A breastfeeding diet should consist of nutrient-dense food. Fruits and Veggies such as berries and kale, as well as nuts and seeds are all healthy choices for a mother. Red meat is healthy as well, but only in small proportions. Avocados, Quinoa, and dark chocolate, all make for great snacks.

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While breastfeeding, babies need docosahexaenoic acid, also known as DHA. This is an important Omega 3 fatty acid that supports brain development. Fish such as salmon, bluegrass, and tuna will boost breast milk with DHA. It is recommended that mothers eat fish 2-3 times a week.

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Staying hydrated is equally important to breastfeeding mothers. There is no set amount of water to drink. Mothers should drink water whenever they are thirsty and until their thirst is quenched.

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Breastfeeding mothers should avoid eating processed foods. The added sweeteners (sucralose) are made chemically. These added sweeteners can affect breastmilk and the nutrients in it.

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Breastfeeding while maintaining a healthy diet carries benefits for the baby, as well as the mother. It's important to eat nutrient rich foods so that the mother feels well. Generally, breastmilk will be plenty nutritious for a baby, even if the mother's diet isn't very healthy. Although some studies have found that eating lots of junk food can lead to obesity later in the baby's life.

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https://sciencenorway.no/childbearing-food--nutrition-forskningno/can-a-mothers-bad-diet-be-bad-for-her-nursing-baby/1431202

https://www.chop.edu/pages/diet-breastfeeding-mothers

https://www.llli.org/breastfeeding-info/weight-loss-mothers/

https://www.cdc.gov/breastfeeding/breastfeeding-special-circumstances/diet-and-micronutrients/maternal-diet.html

https://www.hopkinsmedicine.org/health/wellness-and-prevention/5-breastfeeding-diet-myths

https://healthfinder.gov/healthtopics/category/parenting/nutrition-and-physical-activity/eat-healthy-while-breastfeeding-quick-tips

https://news.sanfordhealth.org/womens/top-10-breastfeeding-superfoods/

https://www.healthline.com/nutrition/breastfeeding-diet-101#section3

https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912

https://intermountainhealthcare.org/blogs/topics/intermountain-moms/2013/03/proper-nutrition-while-breastfeeding/

https://www.pregnancybirthbaby.org.au/diet-and-medication-while-breastfeeding

https://www.healthline.com/nutrition/foods/yogurt#probiotics

https://www.babycentre.co.uk/x8906/what-can-i-eat-and-drink-when-im-breastfeeding

https://news.sanfordhealth.org/womens/top-10-breastfeeding-superfoods/

https://www.tasteofhome.com/collection/healthy-drinks-you-should-be-drinking/

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Breakfast: 1 pack instant oatmeal (100), cup of raw apricot slices (79)
Lunch: dry heat cooked salmon 4 oz (233), cup of boiled chickpeas (269)
Dinner: beef burger (290), bun (117), side of red potatoes 4.9 oz (123)
Snacks: Greek Yogurt (216) and granola (420), apple slices (62) and peanut butter (94), Edamame (254)
Beverages: a cup of coconut water (46), lots of water, a cup of whole milk (146)
Calories: 2449
Fats: 97.1
Proteins: 149.2
Prominent Vitamins and Minerals: calcium  ( bones), potassium (muscle strength), protein (important building blocks), magnesium (bone health), vitamin B6 (promotes brain health)

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https://www.dashofevans.com/super-easy-lactation-muffins/#wprm-recipe-container-3022

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Breakfast: 2 scrambled eggs (197)/ half of cup of strawberries (49)
Lunch: 6 pieces Raw Salmon Sushi Nigiri (402) Side salad with dressing (206)
Dinner: 4 oz filet mignon (202) cup steamed broccoli (20)
Snacks: cup trail mix (692), cup of yogurt (149) 2 boiled eggs (155) , 2 slices of toast (75) with avocado spread (90)
Beverages: cup of whole milk (146), cup of orange juice (112), lots of water
Calories: 2337 Fats: 117.2 Proteins: 128.9Prominent Vitamins and Mineral: calcium (strong bones) , vitamin C (repairs tissue), potassium (increases muscle strength), protein (important building blocks for body), fiber (helps with digestion)

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The sources we used had information for what foods to eat while breastfeeding. Mostly all the sources told us that breastfeeding mothers should drink plenty of water and it told us what foods they should eat. Foods high in protein and carbs are highly necessary so the mother has energy throughout her day.

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