Breastfeeding foods

10 fab foods for new mothers

When you arrive home with your newborn baby, most of us are more concerned with the feeding and sleeping of the baby rather than our own food requirements. Yet eating nutrient rich foods at regular intervals throughout the day can maximise the little energy new mothers may have. What's more, nutrition is especially important for breastfeeding mothers, whose body will deplete their own stores of nutrients if you aren't taking them in through your diet. Here are 10 healthy food ideas for new mothers to devour.


Salmon is a nutritional powerhouse and one of the best breastfeeding foods out there. Salmon, like other fatty fish, is loaded with a type of fat called DHA. DHA is crucial to the development of your baby's nervous system. All breast milk contains DHA, but levels of this essential nutrient are higher in the milk of women who get more DHA from their diets. The DHA in salmon may also help your mood and lower your risk of depression. Australian dietary guidelines recommend women aged bewteen 19 and 60 eat at least one serve of 80-120g cooked fish fillet but nutrition guidelines say breastfeeding women should definitely eat 2-3 serves per week of fish as part of a healthy diet. Salmon is a fish low in mercury content compared to other fish, but it pays to reduce consumption of shark, swordfish, marlin, deep sea perch and catfish.

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Low-Fat dairy products

Whether you prefer yoghurt, milk, or cheese, dairy products are an important part of healthy breastfeeding. In addition to providing protein, B vitamins, and vitamin D, dairy products are one of the best sources of calcium. If you're breastfeeding, your milk is loaded with calcium to help your baby's bones develop, so it's important for you to eat enough calcium to meet your own needs. One way to do that is to include at least two serves of dairy each day as part of your diet.

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Lean beef

When you're looking for foods to boost your energy, seek out iron-rich foods like lean beef. A deficiency of iron can drain your energy levels, making it hard for you to keep up with the demands of a newborn baby. While breastfeeding, you need to eat extra protein and vitamin B-12. Lean beef is an excellent source for both of these nutrients.

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Legumes, also known as pulses, are important non-meat sources of protein. Legumes include things like beans, lentils, alfalfa, peas and even peanuts. Beans, especially dark-coloured ones like black beans and kidney beans, are a great breastfeeding food, especially for vegetarians. Not only are they rich in iron, they're a budget-friendly source of high quality, non-animal protein. Legumes are an important source of nutrition, with Australian guidelines suggesting breastfeeding women eat up to 7 serves a day of vegetables or legumes.

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Brown rice

If you're attempting to lose any baby weight, it's not worth cutting back on your carbohydrate consumption. It's better to incorporate healthy, low-GI whole-grain carbs like brown rice in your diet to keep your energy levels up. Foods like brown rice provide your body with the calories it needs to produce the best quality milk for your baby and rate well on the glycaemic index .

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