Breastfeeding Superfoods

July 20, 2018

By Carolyn Tallents


If there are two things you can expect to feel when breastfeeding, its hungry and thirsty! Even though you’ve been “eating for two” for over 9 months now, your body is creating a whole new food supply for your little bundle and it is hard work.  

Making sure to eat and drink regularly with a new baby can be a challenge – you’re exhausted, your hands are full (all of the time) and taking care of yourself may not feel like a top priority. However, since your body needs fuel to produce breastmilk and important nutrients pass through to the baby, it’s more important than ever to pay attention to what you’re putting in your body. Incorporating healthy fats, protein and carbohydrates in your meals and snacks can go a long way to aid in milk production, help keep your energy levels up and give your baby the vitamins and mineral they needs to get a great start in life.

Here is a list of 7 superfoods to replenish, recharge and nourish you and your baby while you’re breastfeeding:

Avocados – a source of healthy fat and B vitamins that will fill you up and keep you satisfied. Enjoy on toast, salads, sandwiches or eggs.

Eggs –high in protein, choline and other vital nutrients, enjoy for any meal or keep a few hardboiled eggs in the fridge for a grab and go snack!

Salmon – a great source of Omega-3’s and helps with brain function for both mom and baby. As a bonus it may help ward off postpartum depression.

Nuts & seeds – packed with protein, healthy fats and antioxidants, nuts and seeds are a great way to stay satisfied in between meals.

Spinach – everyone knows how important leafy greens are, but spinach is the winner for breastfeeding moms. It has what’s called phytoestrogens which aid in lactation and promote breast health.

Whole grains – healthy carbohydrates are critical for milk production and digestion. Enjoyed at any meal – try oatmeal for breakfast or quinoa or brown rice for a nutrient dense side.

Water – okay not a food, but it’s so important it needs to be included in the list. Water is essential for breastmilk production and experts say to have an 8oz glass of water every time to nurse to rehydrate.

Carolyn Tallents is an FPC instructor, pre & postnatal nutrition specialist, Women’s health coach, pre & postnatal personal trainer – and mom to a very active toddler.

For more information or to get in touch, you can reach her at