I know the feeling… Now that your pregnancy is over, you feel it’s time to go back to eating all right? Not so fast. Here’s a handy guide to help you remember what’s good and what’s not-so-good to eat while you’re breastfeeding.


  1. Water


When you’re breastfeeding it’s a lot easier to become dehydrated. To you keep from feeling sluggish, sip water constantly throughout the day.

  1. Salmon

Salmon is loaded with DHA, a fat that is crucial to the development of a baby’s nervous system. Aim to eat this low-in-mercury fish once a week.

  1. Spinach

Dark, leafy greens like spinach, kale and Swiss chard are packed with vitamin A, contain heart-healthy antioxidants and are a great nondairy source of calcium.

  1. Milk
5 Best and worst things to eat while breastfeeding
Photo Credit: blogs.extention.iastate.edu

And cheese, yogurt and other dairy products, which are tremendous sources of B vitamins and, most important, calcium. (But if you notice your kiddo is getting gassy or irritable after breastfeeding, you might want to lay off the ice cream. She might have a dairy sensitivity.)

  1. Lean Beef

Lean beef provides protein and iron, a deficiency of which depletes your energy and makes it harder to keep up with a newborn.


  1. High-Mercury Fish

Most fish contain some mercury, but steer clear of those with the highest concentrations, like swordfish, tilefish and king mackerel.

  1. Broccoli
5 Best and worst things to eat while breastfeeding
Brocolli. Photo Credit: Shutter Stock

Some moms notice that when they eat “gassy” foods like broccoli, cauliflower and Brussels sprouts, their babies are irritable and uncomfortable.

  1. Oranges

And other citrus fruits, which contain compounds that might irritate a baby’s still-maturing GI tract.

  1. Garlic

5 Best and worst things to eat while breastfeeding

Eating garlicky foods can actually make your breast milk take on a subtle yet detectable garlic flavor. Babies, bless their little hearts, don’t appreciate that yet.

  1. More Than a Few Drinks

A couple of drinks a week is OK (we’re talking no more than two in one sitting), but only after you’ve finished nursing for the day.



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