First, you do not need to eat anything special while you are breastfeeding. Just remember to have a balanced diet, which is a combination of healthy and nutritious foods.
Drinking sufficient water
You should drink at least 8 cups of water each day when you are breastfeeding.
You will need to drink water to meet the increased requirement for milk production. When you have not drunk enough water, the breast milk supply may drop.
The nursing mother is also easier to feel thirty due to the hormone oxytocin. This hormone is increased whenever your baby latches onto your breast. It helps the milk to flow, but it also triggers thirst.
Nutritious and Healthy Food
Examples of nutritious and healthy food for nursing mothers:
Starchy foods: bread, potato, pasta, and rice.
Dairy products: milk or yogurt.
Protein: lean meat, fish, eggs, or pulses.
Vegetables: tomatoes, peas and beans
Fruit: berries, apples, banana
Nuts and seeds: Almonds, walnuts, chia seeds, hemp seeds and flaxseeds.
Other foods: Eggs, oats, potatoes, quinoa, buckwheat and dark chocolate.
Of course, the list is not exhaustive. There are many more healthy food that you can eat while you are breastfeeding.
It should be noted that traces of what you eat and drink can get into breastmilk. If your baby is sensitive to a particular food, you may want to remove it from your food list. For example, some babies may dislike the taste of the garlic and may refuse to latch if nursing mothers eat a lot of garlic.
Two categories of nutrients
In general, nutrients in breast milk can be separated into two categories. Below are the names of the nutrients and their natural food sources
Category 1 Nutrients
Below are the group 1 nutrients and some common food sources:
Vitamin A: Sweet potatoes, carrots, dark leafy greens, organ meats and eggs.
Vitamin B1: Fish, seeds, nuts, oats, peas, and bean.
Vitamin B2: Cheese, almonds, nuts, red meat, oily fish, and eggs.
Most women are capable of producing more milk that their infants require, but half of them suffer from perceived inadequate milk supply due to incorrect method of breastfeeding or other external factors