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What to Eat When Breastfeeding

Breastfeeding provides a unique bonding opportunity for mother and baby. It also offers the chance to supply your newborn with the perfect nutrients for their growing brain and body.

So what are the best foods to eat? Read on.

Healthy Fats

The milk from a healthy mother has 50-60 percent of its energy as fat, so what are the best sources?[1] If you do eat animals choose organic grass-fed beef and chicken for fat-soluble vitamins A, D and K2 plus seafood high in omega 3 and low in mercury (sardines, mackerel, herring, wild salmon). For vegetarians organic eggs are an absolute must plus a variety of nuts, avocado and coconut oil.

Both coconut oil and mother’s milk are rich in lauric acid, which has anti-bacterial, anti-viral and antioxidant properties.  For those worried about the fat content, fear not; studies show coconut oil can help blast belly fat [2] and keep you fuller for longer [3].

Quick Breakfast: Try Natasha’s almond butter milkshake [4] – with banana, chia seeds and coconut oil – and throw in some spinach for added folate.

Smart Baby Food

If you are vegan or vegetarian we suggest you take a supplement [5] or buy ‘omega 3 eggs[6] enriched with DHA. This nutrient is critical for the ongoing development of your baby’s brain and nervous system.

Quick Lunch: Turmeric omelette [7]. In traditional Ayurvedic medicine turmeric was used to help cleanse the uterus and breast milk

Trouble Breastfeeding?

Don’t be tempted to cut back on carbs – you need the B vitamins in grains for energy and good quality milk. In a recent study sprouted brown rice was shown to enhance the immune boosting benefits of breast milk – as well as the mental health of the mother.

If you have trouble producing enough milk try alfalfa sprouts (very alkaline!) or fenugreek tea. Both foods contain substances called ‘galactagogues’ which increase milk production.

Quick Dinner: Sprouted brown rice with alfalfa sprouts, roasted beetroot with Natasha’s creamy avocado dip.

Key Supplement

Take vitamin D. Every Day.

A 2011 UK study of pregnant women found 88% were severely vitamin D deficient – which can affect foetal brain development.  Professor Bruce Hollis, Professor of Pediatrics, College of Medicine Medical University of South Carolina has shown, 6,000 IU/day for breast-feeding moms produces breast milk rich in vitamin D.


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