During breastfeeding, it’s important

During breastfeeding, it’s important to eat a balanced diet that supports both your health and milk production. Here are some key foods to include:

1. Nutrient-Rich Foods:

Protein: Eggs, lean meats, fish (low in mercury like salmon), dairy, lentils, and nuts

Calcium: Milk, yogurt, cheese, leafy greens, almonds

Iron: Red meat, spinach, beans, dried fruits

Healthy Fats: Avocados, nuts, seeds, olive oil, fatty fish

2. Milk-Boosting Foods (Galactagogues):

Oatmeal – Helps increase milk supply

Fenugreek seeds – Traditionally used to boost lactation

Fennel & fennel seeds – May enhance milk flow

Garlic – Can improve milk supply and baby’s feeding time

3. Hydration:

Drink plenty of water, coconut water, milk, and fresh juices to stay hydrated and maintain milk supply.

Foods to Limit or Avoid:

Caffeine (can make baby fussy)

Spicy or gassy foods (can cause discomfort in some babies)

Alcohol (if consuming, wait before breastfeeding)

High-mercury fish (like swordfish, king mackerel)

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