Top 5 nourishing foods for breastfeeding

Between endless feeds, broken sleep and caring for a newborn, it's easy to put your own nutrition at the bottom of the list. But breastfeeding is hard work, so nourishing yourself matters too. 

Eating well while breastfeeding doesn't have to be complicated. A few nutrient rich staples can go a long way.

Here are five nourishing foods to keep on rotation while breastfeeding, along with simple ways they can support both you and your baby.

Oily fish 

Oily fish is one of the best sources of omega-3 fats, which supports your baby’s brain and eye development. It's also packed with protein, iodine, vitamin D and B12, making it a nutritional powerhouse during breastfeeding.

Aim to include 2-3 serves of oily fish each week, such as salmon, mackerel, anchovies, sardines and herring (often remembered as "SMASH" fish).

Eggs 

Affordable, versatile and quick to prepare! Eggs are a helpful staple when you're short on time.

They provide protein, choline for infant brain development, plus B vitamins, iodine and healthy fats. Try boiled eggs as an easy snack, add them to toast for lunch or make a quick omelette loaded with veggies.

Wholegrains 

Think oats, quinoa, brown rice and wholegrain bread and crackers.

Breastfeeding increases your energy requirements and wholegrains can provide a steady source of fuel and fibre. Oats are a popular choice among breastfeeding mothers because they're nutrient dense, satisfying and easy to incorporate into breakfast or snacks. 

Nuts & seeds 

These nutritious foods provide healthy fats, plant protein, fibre and a range of minerals. Walnuts, chia seeds and flaxseeds contribute plant-based omega-3 fats, while brazil nuts are especially rich in selenium. In fact, just two Brazil nuts per day can meet your increased selenium needs while breastfeeding.

Sprinkle chia seeds on yoghurt, add flaxseeds to smoothies or keep a handful of mixed nuts in your bag for an easy snack.

Dark leafy greens 

Leafy greens are loaded with vitamins, minerals and antioxidants. Add them to smoothies, omelettes, soups or stir-fries for an easy nutrition boost.

Don't forget to stay hydrated! Keep a water bottle or drink nearby and listen to your thirst, try not to ignore it when life gets busy.

Eating well while breastfeeding doesn't have to be complicated. Keeping a few nourishing staples on hand, such as eggs, oats, nuts and tinned salmon, can make it easier to fuel your body even on the busiest days. 

Every breastfeeding journey is different. For personalised nutrition support, our dietitians are here to help.