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Breastfeeding & diet

Eating healthy and regularly is one of the best ways of looking after ourselves and our baby. Giving our baby the best start in life is what we all want and breastfeeding is one way to help achieve this.

Making sure that we eat well is a great way to start. Especially when exhaustion and sleep deprivation kick in, eating well is one of the things that can help every mom through.

Breastfeeding made me very hungry and I gained 4 kg during that period but I didn't care much. For me it was clear that losing weight, was something to worry about when I would stop breastfeeding. During that time, I adjusted my diet making sure that I get all the right nutrients that will help my body produce the best milk for my little one.

There are a few things that need to be considered though and these are the following ones.

  • The milk of vegan mothers could be deficient in vitamin B12, which can only be found in animal products. In such cases, doctors usually recommend a vitamin supplement.

  • Mothers and babies who don't get much sun and a good example are the United Arab Emirates, usually need Vitamin D supplements because our body can produce the specific vitamin only during sunlight exposure.

  • Another thing is the unhealthy fats and healthy fats. Consuming foods that are high in trans fats means that your milk will be also high in unhealthy fats. Healthy fats can be found in fish, flax seeds, avocado, and eggs, which are high in Omega 3 and Omega 6. These foods are important as they contribute to high milk quality.

What does a healthy diet include?

I do not have any food allergies so same like during my pregnancy, I got a diet plan from my nutritionist, and, here is what I was eating during breastfeeding:

  • two portions of a variety of fruits and vegetables a day

  • pasta, rice, potatoes, bread

  • oatmeal, beans, lentils that are rich in fiber

  • protein such as chicken, fish, lean meat, eggs, and nuts

  • cheese and yogurt

  • 3 L of water daily

  • lots of different soups with vegetables and lean meat, chicken or fish

  • all foods were well cooked

I avoided the following:

  • eating raw food like meat, fish, seafood, chicken, or eggs

  • unpasteurized cheese

  • vinegar, lemon, and orange juice (as it was creating colic pain in my baby)

  • caffeine

  • alcohol

Generally, you don't need to eat anything special while you are breastfeeding, however, it would be beneficial for you, your milk supply and for your baby, to eat a healthy diet. Last but not least, always pay attention to foods that might cause a food allergy to your baby while breastfeeding and consult a specialist.

Thank you for taking the time to read my post, and see you soon!

All the best,




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I’m so happy you're here. This is where I share stories & tips to help make motherhood & parenting easier and more fun. Life’s not always perfect, but it’s important to stop and enjoy those little moments with those you love. Join me on my journey.

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