As a new mom, we may be wondering what to eat while breast feeding to ensure we produce enough milk and that our milk is as nourishing as possible.

Foods and Supplements for Healthy Breast Milk

Heathy choices start with optimizing our protein intake. Lean meats, like poultry, lean beef, eggs, and beans (especially lentils), can help fuel milk production. Low mercury fish are also a good option, including salmon, cod, catfish, crab, scallops, and shrimp. Companies such as Safe Catch test and package mercury-free tuna. These protein sources also supply B vitamins and iron.

Eating foods high in folate is important for breast milk. We can get folate from foods like beans, avocado, and leafy greens.

Breastfeeding is demanding on the body, so we may need to consume about 400 extra calories per day to give us the energy to produce enough milk. This can be achieved by eating an apple or banana with nut butter, yogurt with nuts and berries, a high protein bar, or protein powder in a smoothie. Try topping half an avocado with cottage cheese, and sprinkling it with pine nuts.

The flavor of breast milk can change, depending on what we eat. Eating a varied diet exposes our child to a variety of flavors that can make it easier for them to transition onto solid foods. We should try to avoid eating the same foods daily.

One of the most important nutrients is the omega-3 DHA. It plays an important role in supporting healthy brain, vision, and nervous system development in growing babies and promotes brain and mood health in moms. Our intake increases the concentration in our breast milk. We can get the amount of DHA needed by eating 8 ounces of fatty fish daily, such as salmon or sardines. For those who don't eat this amount of fish, a supplement can be a great option. Look for a product that has at least 500 mg of DHA. 

Vitamin D3 is important for both baby and mom. For babies, vitamin D supports bone health and the immune system. Vitamin D deficiency is often common in women who are breastfeeding. Since very few foods offer the amount of vitamin D we need daily, supplementation is the best option. Ask your doctor to test your vitamin D levels or try an at-home Vitamin D Test.

A daily diet for promoting breast milk could start with scrambled eggs with spinach, topped with sliced avocado. For a morning snack, whole-fat yogurt with nuts and berries. For lunch, enjoy a bowl of lentil bean soup with a mixed green salad, topped with sliced avocado and dressed with olive oil and lemon juice. For an afternoon snack, make a protein shake with pea or whey protein powder, providing around 20 grams of protein. Use milk or a milk substitute, and add in kale, banana, and nut butter. For dinner, have grilled chicken or a fish of your choice served with bok choy and a fiber-rich sweet potato.

For a sweet treat to end the day that includes omega-3s, try these no-bake Cocoa Bites.