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Disclaimer: The information in this post is for educational purposes only. I am not a doctor. It is not intended to be a substitute for professional medical advice. None of the opinions are meant to diagnose or treat any disease or illness. You should always consult your healthcare provider.

(Nearly) Perfect Foods for Breastfeeding Moms

Recently, we posted foods not to eat while breastfeeding. But a girl’s gotta eat – especially a hungry mama feeding two (or more)! So what are some (nearly) perfect foods for breastfeeding moms?

Nearly perfect foods for breastfeeding moms
Nearly Perfect Foods for Breastfeeding Moms

  • raw vegetables
  • cooked vegetables
  • healthy fats
  • fresh fruit
  • “clean” protein
  • what you’re craving
  • lots of water!

Having a baby can mess with the tummy (and the rest of the digestive system!), and hospital food is notoriously not good for keeping things moving. Getting plenty of raw vegetables like celery, tomatoes, salad greens, cucumber, peppers, and even cultured vegetables (a wonderful source of probiotics) can help with this less-than-glamorous side-effect of birthing a little one, and raw foods have beneficial enzymes not found in cooked ones.

Cooked vegetables also have wonderful benefits. Sweet potatoes are full of nutrients like vitamin A and fiber. Leafy greens, raw or sauteed lightly with a healthy oil like avocado oil, are rich in calcium and iron, among other benefits.

Eat fresh fruit (and frozen fruit, eaten thawed, baked into a healthy cobbler, or included in a salad or smoothie), as it’s filled with vitamins and minerals and that all-important fiber! Bonus – berries and watermelon, among other fruits, are high in water content, which can help keep up milk production as well.

Good fats like avocado, coconut oil, and those found in nuts (try a small handful of walnuts, almonds, or macadamia nuts), and seeds help your body digest the other foods, and they serve as an alternate fuel source.

Wild-caught fish like salmon can be a power-packed source of protein, but grass-fed beef and free-range poultry without hormones can also provide hearty nourishment. Aim for the best sources of protein you can, and pair those with a hearty helping of vegetables for a well-balanced and simple meal.

Eat (within reason) what you’re craving! Often, our bodies give us signs for nutrients we’re lacking in the form of cravings.  Craving berries or citrus? You might need vitamin C or water. Longing for a juicy steak? You might need protein, magnesium, or steak. Would you give anything for a hunk of cheese? You might need calcium. While these aren’t always true indicators of nutritional deficiencies, it’s worth giving it a try when what you’re craving has high value. Having said that, some cravings may be for not-so-healthy foods. When this happens, check out a site like this one for ideas of possible connections to your body’s signals. (Again, always check with your healthcare provider when making major changes to your diet.)

While water isn’t technically a “food,” it’s of course a vital component to helping your body process all the other good stuff. It’s also vital to producing breastmilk, and some experts recommend aiming for half your body weight in ounces per day (and more as a nursing mom!).

Want a simple but filling recipe that includes many of these perfect foods for breastfeeding moms? Try this power-packed muffin recipe for breakfast or an anytime snack.

Want more ideas on foods to eat while breastfeeding? Check out this post on the Paleo Diet and breastfeeding, and this one with more 12 great foods to eat as a nursing mom.


Angela Sackett is a wife and home-educating mom of five fast-growing, once-breastfed kiddos, as well as a foodie, photographer, and speaker, but before all a daughter of the King. She’s passionate about encouraging women and especially moms, and she writes at Sal et Lux and Dancing With My Father.


  1. Thank you! This helps me a lot for finding answers to the questions I had.

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