Breast milk provides all the nutrients most babies need for healthy growth and development during the first 6 months of life. While your baby’s needs are covered, it’s important to take care of your own nutrition while breastfeeding.
A helpful guideline is to eat a varied and balanced diet each day.
Aim to include
- A variety of fruits and vegetables
- Fish 2–3 times per week, choosing low-mercury options
- Dairy foods such as milk, yogurt, or fortified alternatives
- Healthy fats, such as oils and spreads
- Protein-rich foods daily (meat, poultry, eggs, beans, lentils, tofu)
- Grains such as bread, rice, pasta, or whole grains
When breastfeeding, your body needs slightly more of many nutrients. In particular, vitamin D, omega-3 fatty acids (DHA), iodine, folate, and iron are important.
DHA – an omega-3 fat
Fatty fish such as salmon, sardines, and mackerel are the best sources of DHA, which supports your baby’s brain and eye development. If you don’t eat fish, talk to your healthcare provider about other options.
Vitamin D
Vitamin D is found in fish, eggs, and fortified foods like milk and some plant-based beverages. Sunlight also helps the body produce vitamin D. However, many breastfeeding parents may still need supplements—check with your healthcare provider.
Folate (folic acid)
Folate is found in vegetables, beans, lentils, fruit, and whole grains.
Iron
Good sources include meat, poultry, seafood, beans, lentils, and iron-fortified foods.
Iodine
Iodine is important during breastfeeding for your baby’s brain development. In the U.S., iodine intake depends on iodized salt and certain foods like dairy and seafood. Some prenatal or postnatal supplements also include iodine.
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