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Foods You Should Eat While Breastfeeding

When I got pregnant with my baby girl, I suddenly became super aware and cautious about everything I ate or did. I would think twice (and then a few more times) before eating something because of the little human growing inside me. Now, I have to eat super nutritious food even while breastfeeding to ensure that my body is producing nutrition-rich breast milk for my baby. Of course, there are plenty of ways to find out what is best for your baby. You can ask your mom, your doctor, your friends, your sister... You can even read books to find out what exactly is best for you. When I did my research on foods required by a mom, I got to know so much that I thought of sharing this info with all of you. All of these foods are considered safe to eat. Avoid them only if you are allergic to any of these foods or if your doctor has specifically asked you to avoid any of these. Here are some of them-

Lean meats

I have read that eating lean meats like chicken is essential during breastfeeding as they provide you with vital nutrients like DHA and fatty acids which helps boost your baby’s overall growth and in developing the baby’s nervous system. Also, after I started including chicken in my daily diet, I saw a significant improvement in my skin and hair postpartum. The best part is that I feel a lot stronger now.

Greens, Reds And All Happy Colours

When it comes to choosing the right vegetables and fruit to eat while breastfeeding, I always choose brightly coloured ones. These usually contain a lot of antioxidants and vitamins that are beneficial for you and your baby. So, do include greens (spinach, broccoli), reds (tomatoes, watermelon), orange and yellows (carrot, pumpkin), and blues (brinjal, blueberries).


I have realised that when I don’t drink enough fluids, I feel dehydrated, lethargic and completely worn out. My doctor had told me that since my body is now using up fluids to produce breast milk, I need to consume around 500 ml of water in addition to the recommended 2 litres of water. This will also ensure a steady supply of breast milk. Now, I carry a sipper bottle that I keep sipping on all day and make sure to refill it too.


Pulses and legumes (dals) are the best source of protein for all vegetarian moms. They are also a great source of iron which is why it is a must for those who don’t eat red meats as well. Do make sure to eat them in moderation since they do induce gas problems. Moderation is key especially for mothers who had a caesarean delivery.


A simple and healthy snack, eggs will help you meet your daily protein needs. There are so many ways to prepare an egg that I never get bored of it. Just look up egg recipes on YouTube and you’ll find a library of simple egg recipes. The nutrients present in an egg will help develop your baby’s bones and muscles. They are also a good source of Vitamin D which is not just good for the skin but also helps absorb calcium. So make sure to eat one every day.


Garlic helps to improve the breast milk supply and this is why new moms include garlic in their daily diet. I personally love the flavour it adds to food which is why this was such good news to me. Since garlic is also a gas-inducing food, it is advisable to consume it in moderation. However, there is no evidence about it being harmful to babies. Including a clove of garlic in your daily diet is considered to be a safe amount. If your baby has colic and you suspect that it could be because of the garlic, you can try eliminating it for a while to see if that helps.


Different grains contain different kinds of nutrients. Each one serves a different purpose and this is why I need to include all of them in a balanced amount in my meals. As a new mom, it is often difficult to ensure that you have indeed eaten all the grains that you and your baby need. Aashirvaad Atta with Multigrains aims to make our lives easier. It has the combined goodness of oats, wheat, soya, maize and psyllium husk. The most important thing to note is that carbohydrates are what brings all of the above food groups together. So make sure to choose the right kind. Click here if you want to order a pack of Aashirvaad Atta with Multigrains for your family today. 

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