The Ultimate Diet Chart for Breastfeeding Mothers

Motherhood is an incredible experience. There can be no feeling that compares to the joy of holding your child in your arms for the first time. All mothers want to provide their little ones with the best possible environment to grow into healthy and happy human beings. One of the most crucial factors that strengthen the bond between a mother and her child is breastfeeding. For the first six months of a child’s life, their mother’s milk provides all the essential nutrients they need to grow and thrive. However, breastfeeding can also be draining for the mother. In order to provide the best nutrition for her child, she needs to follow a special diet chart for breastfeeding mothers. 

Breastfeeding can present several challenges for the mother, such as:-

• maintaining an adequate milk supply
• keeping the milk loaded with all the nutrients required for the baby’s overall development. 
• It is also important for the mother to take care of her own health and nutrition because her body is continuously getting drained to make a healthy milk supply.

Breast milk is the only source of nutrition for infants until they reach the age of 6 months. Even after that, until the baby reaches the age of 2 years, they are mostly dependent on breast milk for nutrition. Whatever a mother eats, it is beneficial for both mother and child. Mother’s milk provides the child with the ability to fight against various diseases and promotes healthy all-round development. It would not be an exaggeration to claim that a mother’s milk is the foundation of a child’s life. A healthy start at infancy will continue to show its benefits throughout their life.

By following a specialized diet chart for breastfeeding mothers, mothers can ensure an adequate and nutritious milk supply, giving their child the healthiest possible start in life. A mother needs 450 to 500 extra calories while breastfeeding. A healthy lactation diet should consist of foods that are rich in calcium, iron, proteins, folate, potassium, vitamins A, C, and D, DHA, omega-3 fatty acids, zinc, and other essential nutrients. For more information about Breast Feeding Mothers contact our dietitian.

Essential elements to be included in the diet chart for breastfeeding mothers:-

1. Hydration : It is extremely important to  keeping yourself hydrated while breastfeeding. Continuous feeding every 2-3 hours, dehydrates the body and causes fatigue. Drink at least 10-11 glass of water everyday. Milk, fruit juice, buttermilk and soups should be included in the lactating mother diet chart.
2. Calcium: Calcium is important for normal development of stronger bones and teeth of the growing infant. Most efficient sources of calcium are milk, curd or yogurt, cheese, paneer, and all the green and leafy vegetables. Do add at least 2 serving of dairy in your lactating mother diet chart.
3. Iron : Iron is essential in both pregnancy and post-pregnancy period. Anemia or Iron deficiencies in the postpartum period tend to effect the mother and her infant in the long run. Iron deficiency can cause fatigue and can decrease the milk supply.  Iron rich foods are green leafy vegetables, pulses, legumes, red meat, peas, raisins, pomegranate, beetroot, etc. 
4. Vitamin C: Vitamin C is needed for proper iron absorption of iron. Therefore, it is vital element that should be added in your diet chart for breastfeeding mother. All citric fruits are rich in vitamin C. Also potatoes, broccoli, capsicum, berries, etc.
5. Protein: Proteins are building blocks of our cells. Protein rich foods are pulses, chickpeas, rajma, paneer, meat, poultry, eggs, beans, nuts, and seeds. 
6. Vitamin D: vitamin D is needed for efficient calcium absorption and skeletal development. Early morning walk in sun is the best natural source of vitamin D. It should be added to your lactating mother diet chart to avoid bone weakness or rickets in your baby. Its main food sources are eggs, milk, mushrooms, chicken, etc.
7. Folate : You were likely given a folic acid supplement during pregnancy. It’s equally important to take it while breastfeeding for the baby’s brain and spinal cord development, as well as for the production of red and white blood cells. Folate rich foods include, brussel sprouts, all leafy green vegetables like spinach, methi, cabbage, broccoli, etc.
8. Omega -3 fatty acids and DHA : they are needed for after pregnancy healing and maintaining hormonal balance. They are also important for your infants vision and mind development. It helps in hand-leg coordination and movement of fingers and toes.  They can be naturally found in sea foods, kiwi, papaya, eggs, oranges, etc.
9. Desi ghee and healthy fats: Ghee is exceptionally beneficial in strengthening and nourishing the body. It is re-hydrating and helps in milk production. It accelerates the healing process of post pregnancy and helps in brain development of the infant. Including healthy fats in your diet is a great way to improve your overall health. Consider adding foods like olive oil, canola oil, nuts, seeds, avocados, and fatty fish like salmon into your meals for a delicious and nutritious boost. 
10. Nuts, seeds and Dry fruits: Nuts and dry fruits should be consumed daily by including them into your diet chart for breastfeeding mothers. They are enriched with healthy fats, antioxidants they help in increasing milk supply. It helps in boosting the energy. Best dry fruits for breast milk are cashews, almonds, walnuts, raisins, figs, etc. Include nuts and seeds like peanuts, flax seeds, pumpkin seeds, sunflower seeds, sesame(both white and black) seeds, etc.
11. Fruits : Fruits like , apples, watermelon, apricots, oranges, kiwi, papaya, mangoes, pomegranate, grapes, etc are excellent choices to be included in the lactating mother diet chart.
12. Vitamin A: vitamin A helps immunity of both mother and the infant. It is found in milk, eggs, green veggies, tomatoes, red bell peppers, sweet potato, carrots, etc.  
13. Have zinc and B12 rich diet: whole grains, nuts and dairy products are rich in zinc. Zinc is essential for better digestion and eases feeding. B12 is needed for baby’s proper brain development. It also helps in formation of red blood cells. Meats, eggs, dairy products, apple, banana etc., are rich in B12.
14. Moringa: Moringa or drumstick leaves have been scientifically proven to increase breast milk. You can have it in powdered form adding it to various curries that you eat while following your lactating mother diet chart..
15. Shatavari: It helps in release of prolactin and corticoids hormones. Having a spoonful of shatavari powder with milk helps in increasing breast milk supply. 
16. Jaggery: It is not only a healthy substitute for sugar, but also an amazing postpartum food. Jaggery helps in cleaning of the uterus. It is highly nutritious and treats anemia. It boosts immunity.
17. Gond: It aids in milk production, strengthens bones, increases immunity and stamina. You can have laddus made of gond, flour and dry fruits, roasted in desi ghee.
18. Fenugreek : Excellent for milk production, it can be consumed in the form of laddus. 
19. Ragi: Ragi should be  included while preparing the diet chart for breastfeeding mothers. Ragi is good for milk production. It is rich in amino acids, calcium, and iron. It is very good for infants health.

Also Read: Pregnancy Diet Chart for Women

Foods to be avoided

1. Alcohol: alcohol and smoking should be completely avoided while breastfeeding. It is very harmful for the breastfeeding baby and can lead to various deformities and abnormalities.
2. Caffeine: caffeine dehydrates the body and also alters sleep of both mother and child. So avoid tea, coffee, cold drinks, and caffeinated energy drinks.
3. Few fishes : high mercury fishes should be not be added to the diet chart for breast feeding mother. You can however include tuna and salmon fish in your lactating mothers diet chart.
4. Sugar: high sugar intake enter the baby through breast milk and harms in both physical and intellectual development. Instead of sugar use natural sweeteners like honey, jaggery, and dates. 
5. Garlic: avoid eating too much of garlic. Excess of it, may alter the taste of your breast milk.
6. Allergens: There are certain foods that might make your baby fussy and uncomfortable or gassy. Avoid foods that you find your baby getting allergic to.

As a breastfeeding mother, you hold the power to nourish your little one with the most natural and valuable source of nutrition- breast milk. By following a lactating mother diet chart, and consuming a balanced and adequate diet, you can ensure that you provide your baby with the best quality and quantity of milk possible. But do remember that, taking care of your own health is just as important.

Essential Diet Chart for Breastfeeding Mothers

Note: 1.) Keep yourself hydrated. Preferably have a glass of water every time  before you breastfeed.

2) eat at regular intervals. Do not skip your breakfast.

FAQ’S Related to Diet Chart For Breastfeeding Mothers

What is the importance of following a special diet chart for breastfeeding mothers?

Following a diet chart for breastfeeding mothers, helps the child in getting all the nutrients required for their healthy mental and physical development. It is also necessary for mother’s in order to regain their health and energy post pregnancy.

What are the most essential nutrients to be included in lactating mother diet chart?

Most important elements are calcium, iron and proteins.

Do we still need calcium and iron supplement while following a diet chart for breastfeeding mothers?

After giving birth, the calcium and iron requirements of a mother increases as the baby receives these essential nutrients from the mother’s milk. It is highly recommended to follow a specialized breastfeeding diet plan developed by a competent dietitian. Additionally, it is important to continue taking iron and calcium supplements as prescribed by a healthcare professional to maintain good health and to ensure adequate nutrient intake for both the mother and the baby.

Is breast milk affected by mother’s diet? 

Breast milk is directly affected by mothers diet. A good diet can increase the milk supply and make it loaded with dietary essentials for the newborn child.  Even the taste of breast milk gets affected by mother’s diet.

How to find out if my breastfeeding baby is allergic to any food?

If you notice that your baby becomes irritable or gassy after consuming certain foods, it may be worth avoiding those foods for a few days before reintroducing them into your lactation diet. If your baby continues to experience discomfort, it is possible that they are allergic to that specific food. In this case, it is best to completely avoid consuming such foods and excluding them from your lactating mother diet chart.

Being a responsible and caring mother, you did everything in your power to ensure the healthy development of your baby during pregnancy. Now, by following a diet chart for breastfeeding mothers, you will be giving your little one the best and healthiest environment for growing. You also need to make sure that you’re getting all the nutrients needed to keep your own bodies healthy. 

It is imperative to cherish the health and well-being of both mother and baby, for they are the foundation of a thriving family. It’s not always easy, but I know that, as a mother, you are willing to do whatever it takes for your baby’s well-being. Keep up the good work!

Dietitian Rukhsana Azhar

Hello My Name is Dt. Ruksana Azhar and I am a certified dietician and providing online & offline services for Weight Management, PCOS/PCOD Management, Diabetes Management ,  etc. I have 12+ years of experience in the Apollo Hospital Delhi , Max Super Specialty Hospital Delhi, Lilavati Hospital Mumbai and VLCC healthcare Mumbai. I  loves to write healthcare and lifestyle related blog. My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.