Diet for Nursing Mothers (Breastfeeding)

A nursing mother needs to produce 23 to 27 ounces of milk every day to feed her baby. So, you should follow healthy eating habits to keep your baby healthy. Never forget that your baby’ss health depends on the quality of food you are feeding him/her with. The quality of breast milk depends on your quantity and quality of food intake.

Only a healthy mother can feed her child with healthy food. Realizing the importance of diet for a nursing mother we now provide you with certain tips that a mother should follow in her nursing days.

Food to take while nursing

The food absorbed by you not only satisfy your hunger and nutritional needs, also feeds your baby with the same quality of nutrition.

You should take the food that contains complex carbohydrates like:

  • Vegetables such as cauliflower, broccoli, squash, bell peppers and beans.
  • Fruits such as oranges, berries, plums, apples, melons and peaches.
  • Whole grains such as whole-wheat bread, brown rice and rye bread.

Diet tips for nursing mothers

Given below are some diet tips that you should practice to keep you and your baby healthy during your nursing period.

  • A part of your water consumption goes to the production of milk. Increase your water consumption by one quarter per day.
  • You should always eat calorie rich food.
  • Quit smoking and avoid passive smoking too. This is because nicotine passes directly through breast milk to the baby.
  • Get rid of alcohol, because alcohol passes through your milk within an hour of consumption. It retards your baby’ss growth.
  • Take food that is rich in Vitamin B9 (folic acid). Food items like cabbage, asparagus, orange juice, corn, spinach chick-pea, wheat etc are rich in Vitamin B9.
  • Try to take 15 to 20 milligrams of Zinc in the form of oats, eggs, meat, whole flour etc everyday.
  • Proper intake of Calcium in the form almonds, dairy products, raw vegetables, hazel nuts etc everyday.
  • Always eat healthy to feed healthy. Do not forget that your baby’ss health is in your hands. If you are habituated to smoking or drinking then give up for your baby’ss sake.


During your nursing days, keep observing your baby. If your baby is irritated on any day regarding his food, try to recall what you have eaten in the previous 24 hours. This helps you learn what foods he does not like. Stop taking that food.