What Should Breastfeeding Mothers Eat?

Nutrition During the Breastfeeding Period 

After completing your pregnancy healthily, it is crucial to meet the new nutritional needs of your body, which is now producing breast milk, as well as to support both your own and your baby’s health. By paying attention to your diet in the postpartum period, you can increase the quantity and quality of your breast milk and help yourself recover during the postpartum (lochia) period by meeting your body’s nutritional needs. 

A mother who has completed her pregnancy healthily stores about 2.5–3 kilograms of fat to meet the extra energy demands of breastfeeding. After giving birth, a woman burns approximately 500–700 calories daily to produce breast milk. Therefore, it is essential that breastfeeding mothers include foods rich in energy, protein, vitamins, and minerals in their daily meals. 

Improving the Quality of Nutrition During Breastfeeding 

• The most crucial factor for breast milk production is sufficient fluid intake. About 2.5–3 liters of water should be consumed daily. 

• Consume rich sources of calcium such as milk, yogurt, cheese, and dark green leafy vegetables. 

• Aim to eat one egg and one serving of a meat-based vegetable dish or legumes every day. 

• Combine meals that include legumes and bulgur with vegetables and fruits rich in vitamin C to enhance nutrient absorption. 

• Eat fresh vegetables and fruits daily to ensure regular vitamin intake. 

• Avoid processed foods containing additives, such as salami, sausages, and processed meats. 

• Include dried fruits and nuts in your meals for their energy content and because they are rich sources of iron and calcium. 

• Always use iodized salt in your meals, as iodine is essential for your baby’s brain development. 

• Do not discard the boiling water from vegetables, pasta, lentils, chickpeas, and beans; instead, wash and soak these foods before cooking. 

• Avoid drinking black tea during or immediately after meals, as it can reduce iron absorption and contribute to anemia. Wait at least two hours after meals before consuming black tea, and consider herbal teas like linden, mint, or chamomile instead. 

• For anemia prevention, prefer iron-rich molasses over sugar. 

• Choose whole fruits instead of packaged fruit juices and avoid carbonated drinks like colas. 

• Never consume alcohol or tobacco products. 

• Thoroughly wash all fruits and vegetables to remove possible pesticide residues. 

• Wash your hands with soapy water before starting to prepare meals. 

Wishing you abundant and healthy breast milk!