As a mother, you should always do everything that you can in order for your baby to
have a good life. A lot of preparation has to be done such as having a baby car seat
installed in your house, getting their clothes and milk bottles ready, among a few other
things here and there.
So, your baby is born. Breastfeeding is always going to be something important in that
you have to feed your baby just hours after delivery.
But, there are certain things that you need to know about breastfeeding. Today, I am
going to talk about how your diet can affect your body’s ability to produce milk.
Keep Yourself Hydrated
Water is always an essential component that is needed by our bodies. If you feel that
you are thirstier after giving birth, there is a reason for that as it can help impact milk
Make sure that you are getting adequate amounts of water. Some experts believe that
you must drink two liters of water per day, but the rule of thumb is that if you are feeling
thirsty, drink until you’ve quenched that.
Although all fluids can help you quench your thirst, nothing beats water.
Start Eating Plenty of Protein
Protein is also very important to help maintain optimal milk production. You should
include more eggs, nuts, fish, chicken, meat (low-fat is preferred), legumes, cheese, etc.
Get More Calcium
Women get a lot of benefits from calcium in that it not only helps strengthen your bones
but it also ensures that your milk production is always at its peak.
Get your calcium from rich sources, including yogurt, cheese, milk, and other dairy
products. Soymilk is also a good alternative if you are lactose intolerant.
Be sure to get adequate amounts of calcium because the lack of this nutrient in your
diet may result in weaker bones and less than optimal milk production.
Iron is Essential
When you give birth, you lose quite a lot of Iron in your body and this mineral is one of
the essential components of optimal milk production.
Some great sources of iron include fish, chicken, red meat, nuts, dried fruits, whole
grains, green leafy vegetables, legumes, etc.
For breastfeeding, you should also increase your intake of Folate, Vitamin A, and
Vitamin C. Foods that are rich in folate include spinach, cabbage, broccoli, and Brussel
You can get your Vitamin A from dark green or yellow vegetables and vitamin C is
abundant in citrus fruits.
Foods to Avoid
There are certain foods and drinks that you definitely have to avoid when you are
breastfeeding. Avoid salty and fatty foods as it can help affect the quality of the milk that
You also do not want to drink copious amounts of caffeine since it can be passed on to
your breastmilk. You should also avoid sodas and drinks that are filled with sugar as
Never Skip Meals
Above everything else, never skip meals. Not only will this diminish the quality of your
breastmilk but it is also unhealthy for you as well.