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Disclaimer: This article is not written by a health professional, please consult your doctor for medical and nutritional advice. 

Breastfeeding is so wonderful, and it can also strain your body. Here are some foods you can eat while breastfeeding to boost your own nutrition and your baby’s! 

What should I be eating?

You will need to eat more than you regularly do when breastfeeding, as you are producing milk and feeding another human! An additional 330 to 400 calories a day will help you keep your energy. Here are some protein and nutrient-rich foods you can add to your meals!

  • Beans and Legumes! They are a wonderful source of protein, vitamins, minerals, and phytoestrogens. 
  • Lentils are a great source of iron!
  • Lean meat! Such as chicken, turkey, veal, and lamb. 
  • Seeds! Full of nutrients and protein! Seeds such as Chia Seeds are a great source of fiber, protein, calcium, magnesium, and omega-3 fatty acid. Similarly, flaxseed oil is high in omega -3 fatty acids. Sesame seeds are rich in calcium! 
  • Eggs! Eggs are an eggcellent source of protein! 
  • Oatmeal! It is rich in fiber, iron, magnesium, and zinc! All the important nutrients!

Eating well-rounded, high protein and nutrient meals helps you and your baby. We recommend consulting your health provider about any changes or questions you may have about your diet. 

What should I drink while breastfeeding? 

Since you are losing a lot of fluid, it is important to be drinking plenty of fluids! But what kind? Here are some different tricks and options for fluids to keep you hydrated while breastfeeding.

  • Drink a large glass of water each time you breastfeed!
  • Coconut water is a great source of potassium, sodium, and magnesium. 
  • Fresh fruit-infused water! Adding fresh fruit to your water adds minerals and vitamins! This is an excellent way to keep yourself hydrated and not get bored with what you are drinking.
  • Mother’s Milk herbal tea. 

Need more resources? 

Below you can find different recipes for breastfeeding! 

If there is something you would like us to talk about in our blog, please contact, soma@northstarnewborns.com! Further, if you have any breastfeeding questions or care needs, please reach out to us and start a conversation.