Best foods to eat and avoid while breastfeeding

Eat

• Whole grains

  • oatmeal, brown rice and whole-grain pasta are important to keep in rotation because they’re naturally high in fiber, minerals and vitamins, as well as carbohydrates, protein and healthy unsaturated fats

• Salmon and sardines

  • great source of protein, as well as vitamins and omega-3 fatty acids

• Beef

  • good source of B vitamins and, most importantly, zinc

  • it is recommended to take B12 supplements if vegetarian

• Eggs

  • protein, vitamin B12, vitamin D and folate

  • choline, which is necessary for nervous system development and for building cell structure

  • for vegans, options like lentils, dried fruits, leafy greens and enriched cereal

• Leafy greens

  • kale, collard greens, spinach and cabbage. They’re full of vitamins A, C, E and K, fiber and calcium

• Legumes

  • black beans, garbanzo beans and lentils. They contain vitamin K, antioxidants and calcium

• Greek yogurt

  • high protein and calcium

• Sweet potatoes

  • Eating just one medium sweet potato (with the skin on) a day meets the daily recommendation of vitamin A

  • Sweet potatoes are also an excellent source of potassium

• Nuts and seeds

  • Snack on almonds and walnuts or incorporate chia seeds and hemp seeds into your smoothies to up your calcium intake

  • Most nuts are high in protein, low in saturated fats and contain no cholesterol

• Apricots

  • Full of fiber, vitamins, flavonoids and potassium, eating apricots helps strengthen blood vessels, reduces inflammation and supports healthy blood pressure

It’s recommended that those who are breastfeeding continue taking their prenatal vitamins for a year after giving birth

Avoid

• Foods with artificial sweeteners

  • There’s some concern that artificial sweeteners may increase your child’s risk of obesity, but more research is needed

• Fish with high levels of mercury like shark, mackerel and swordfish.

  • Mercury is a metal that can be toxic if consumed in high amounts — especially in children

• Caffeine

  • limiting your caffeine to 300 milligrams each day, which is around two to three cups of coffee

  • if your child gets too much caffeine through your breast milk, it can cause irritability and sleep issues

• Alcohol

  • Best to avoid completely

  • don’t have more than one drink per day. You should also wait two hours until you breastfeed to give the alcohol time to leave your system

Read full article here:

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