You took care of yourself while pregnant by eating healthy foods and taking prenatal vitamins. But after giving birth, it’s just as important to maintain these good habits. During this year’s World Breastfeeding Week, let’s discuss certain foods you can eat that will benefit both you and your baby, helping you to maintain your energy and increase breast milk supply.

As a new mum, you’re probably already stressing out about having a newborn at home, so don’t let what you are eating add to your stress. You are encouraged to eat a very diverse diet, and your baby will benefit from it. Here are some great options from a nutritionist’s point of view:

Foods to Include:

• Leafy Greens: Spinach, kale, and broccoli are high in vitamins A, C, and K, and they provide essential minerals like calcium.
• Whole Grains: Oats, Winnies Pure Health brown rice, and whole grain bread are excellent for providing sustained energy and fibre.
• Proteins: Lean meats, poultry, fish, eggs, beans, and legumes are crucial for muscle repair and energy.
• Dairy: Milk, cheese, and yogurt provide calcium and vitamin D, which are important for both you and your baby’s bone health.
• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds are great sources of healthy fats and omega-3 fatty acids.
• Fruits: Berries, oranges, and bananas are rich in vitamins and antioxidants.
• Fermented foods: Winnie’s Pure Health sour porridge, fermented milk (mala).

Foods to Limit or Avoid:

• High-Mercury Fish: Limit fish like shark, swordfish, and mackerel, which can contain high levels of mercury.
• Caffeine: Keep your caffeine intake moderate as it can affect your baby’s sleep patterns.
• Alcohol: If you choose to drink, do so sparingly and wait at least two hours before breastfeeding.
• Highly Processed Foods: These can be high in unhealthy fats, sugars, and salt, which are not beneficial for you or your baby.

Tips for a Balanced Diet:

1. Stay Hydrated: Drink plenty of water to stay hydrated, especially since breastfeeding can make you feel thirsty.
2. Small, Frequent Meals: Eating smaller, frequent meals can help maintain your energy levels throughout the day.
3. Prenatal Vitamins: Continue taking your prenatal vitamins or switch to a postnatal vitamin as recommended by your healthcare provider.

Maintaining a balanced diet while breastfeeding will support both your health and your baby’s development. Enjoy the journey of motherhood and nourish your body with the right foods.

For more detailed guidance on breastfeeding diets, visit the [Cleveland Clinic’s breastfeeding diet guide]

(https://health.clevelandclinic.org/breastfeeding-diet/).