Eating For Two: What are the Best Foods to Eat While Breastfeeding?

When you first find out that you’re pregnant, you quickly realize that you’re not only eating for yourself but you’re also eating for your baby, thus comes the phrase “eating for two.” Now, there have been lots of mommies-to-be and current mommies-to-be who take that phrase and use it out of context.

Eating for two is more so said for mothers-to-be to be more aware of the types of foods they’re eating… meaning to make healthier food choices. Pregnant women today have used that phrase as an excuse to eat what they want and how much they want… that’s a big no-no.

Doctors inform mothers-to-be of the importance of healthy eating and the foods they can eat and the foods they should avoid for the baby’s health. It’s okay to indulge sometimes because well, you have another person growing in your body, but you have to do it in moderation. With eating for two, a lot of women tend to think that eating for two is just for when you’re pregnant… but oh no… it goes way beyond pregnancy. If you make the decision to breastfeed your baby, you’re going to have to continue on your “eating for two” regimen.

Nothing Really Changes…

One might think that because the baby has been born and is out of your body that you can go back to eating all the foods (good foods and bad foods) you used to eat… WRONG! Your baby might be out of your body but if you make the decision to breastfeed, your baby will still be taking in nutrients from your body through the breastmilk you produce. So in knowing that, you’ll need to decide what you really want to do.

It’s actually quite a big deal because the foods you consume have a big impact on the quality of your breast milk. For example, when you were pregnant, you obviously couldn’t drink alcohol but while you’re breastfeeding, you can consume alcohol but not drinking is the safest option, according to the CDC. There’s just so many stipulations and rules to it that’s it’s really not even worth it.

If you accidentally consume too much alcohol while breastfeeding, you would have to pump a good amount of breastmilk out just to prevent the baby from also consuming alcohol through your breastmilk… it’s just more of a hassle than it will ever be an enjoyment while breastfeeding. Some people would say that not being able to drink alcohol or eat all the bad foods they want is probably the biggest downfall of breastfeeding but it’s really not… there’s so much more to breastfeeding than people realize and it affects your body in many ways but if you want to give your baby the best milk, breastfeeding is the sacrifice you have to be willing to make.

Best Foods For Breastfeeding


Salmon is a fish with low mercury and incorporating it into your diet while breastfeeding will not only improve the quality of your breastmilk but it will also add nutritional value to your breastmilk, which is very important. Salmon is a fish that is full of omega-3 fatty acids which are detrimental to the development of your baby’s eyes and brain.

If you’re not a big salmon fan, there are other types of fish that have the same nutritional value:

  • Trout
  • Herring
  • Sardines
  • Anchovies

But if you are a big fan of salmon, some great ways to cook salmon is to try a honey, lemon, and garlic salmon recipe or a pesto salmon recipe.Salmon is a superfood for breastfeeding mothers


Chicken is a food staple found in most homes unless you don’t eat meat. But if you’re someone who does enjoy chicken and you’re breastfeeding, you’re not only improving your own overall health but you’re also improving the health of your baby as well. Chicken is known for being full of protein but it also good for your bones, it builds muscle and improves your immune system. With chicken doing all of this for you in consuming it, just imagine the wonders it will do for your baby when ingested through your breastmilk.

The great thing about chicken is that it’s so versatile. You can make anything from variations of chicken soup and chicken chili to chicken pasta and lemon pepper chicken… you can practically make anything out of chicken. You, of course, want to stay on the healthier side of preparing chicken but if you’re like most people, you’re probably tired of making the same types of meals with chicken. A refreshing chicken meal to try at home is Italian baked chicken. If you like the sound of that but have no clue how to make it, you can try this simple step-by-step recipe.


Whether you’re pregnant or breastfeeding, it’s very common for women to become vitamin B deficient, so what’s the best solution? Blueberries! Eating blueberries is not only a great way to get your vitamin B fix but it’s also a great source of antioxidants and energy. Just as you are receiving all of the wonderful nutrients of blueberries, your baby will be able to receive the same nutrients.

With blueberries, you can either eat them as is or you can turn them into delicious meals. If you decide to do the latter, you can make blueberry breakfast bars to incorporate them throughout your week or put them on top of your oatmeal. There are so many ways you can use them that you’ll be able to satisfy your tastebuds and give your baby good quality milk at the same time!Blueberries are necessary for high quality breastmilk

The post Eating For Two: What are the Best Foods to Eat While Breastfeeding? appeared first on BabyCare Mag.

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