12 Superfoods for Nursing Moms When Your Baby Eats Every Two Hours

It's especially important to get the extra nutrients for both you and your little one when you are a breastfeeding mom. Photo: freepic.diller/Magnific

By Sendra Aniston

When you are a nursing mom, remembering to take care of yourself can be tough. It's especially important to get the extra nutrients for both you and your little one. Breastfeeding burns roughly 330 to 400 extra calories per day, according to the current CDC guidelines for Maternal Diet.

When a mom is breastfeeding, her body takes fat, carbohydrates, immune cells, and thousands of other components from her blood to create breast milk.

To make those calories count, try working these top breastfeeding "superfoods" into your daily meal plan. And don't forget to avoid the most harmful foods while breastfeeding.

Fish

Fatty fish are crucial for both you and your baby when you are breastfeeding. Photo: mrsiraphol/Magnific

While you may have limited fish during pregnancy, you can enjoy it more freely while nursing. Fatty fish are rich in omega-3 fatty acids, which convert to DHA in your baby's body. DHA helps build strong cell walls and creates a protective coating on nerves in the eyes and brain. The FDA and EPA recommend 2 to 3 servings a week of low-mercury fish such as salmon, sardines, and light canned tuna, which provide the beneficial effects of omega-3.

Eggs

Eggs are rich in choline, which is an essential nutrient and helps in healthy development. Photo: valeria_aksakova/Magnific

Eggs are a complete protein, filled with all the amino acids you and your baby need. They also increase your daily choline intake. Choline is an essential nutrient that helps in the healthy development of you and your baby. Your body's need for choline increases during breastfeeding. The recommended daily intake is 550 mg, and studies have shown that choline boosts brain development and memory in babies.

Oatmeal

Oatmeal provides energy throughout the day and night. Photo: jcomp/Magnific

Inexpensive and easy to cook, old-fashioned oats top the list. Oats are packed with whole grain fiber and protein, which keep you feeling full for a long time. They digest slowly and keep your blood sugar levels stable, providing energy throughout the day and night. Oats are traditionally a food of choice for milk supply, although research has not conclusively proven this effect.

Avocado

Avocados contain heart-healthy fats, which are packed with beneficial nutrients. Photo: valeria_aksakova/Magnific

A heart-healthy fat, with 75 percent coming from the unsaturated kind, avocado is a naturally awesome food to eat when breastfeeding. It's a nutrient-rich choice that contains fiber, folate, and protein. Avocados act as a "nutrient booster" by helping increase the absorption of fat-soluble nutrients like vitamins A, D, K, and E. Healthy fats can also support your baby's brain health, so you can have as much avocado toast as you want.

Carrots

Carrots are rich in beta-carotene, which is beneficial for your baby's development. Photo: pvproductions/Magnific

Carrots especially are filled with beta-carotene. This crucial nutrient is converted to vitamin A in the body and is important for vision and eye health, immunity, and skin elasticity. Vitamin A passes through your breast milk to your baby and gives them all these wonderful benefits.

Yogurt

A bowl of Greek yogurt is what you need for that extra calcium kick. Photo: stockking/Magnific

A bowl of Greek yogurt is perfect for breakfast or a snack. Filled with probiotics, gut-friendly bacteria that help strengthen your and your baby's immunity, protein, calcium, iodine, and vitamin B-12, it will introduce better bacteria to support good health and digestion. Iodine is especially important because your baby depends on your milk for it to support healthy brain development.

Brown Rice

Adding brown rice to your diet will increase your nutrient intake. Photo: Inkiipow/Unsplash

In addition to being rich in fiber and stabilizing blood sugar, brown rice is a whole grain that provides B vitamins, magnesium, and steady energy for all those feedings. Whole grains can also help you feel full. Adding these to your diet will not only increase your nutrient intake, but also help keep you regular.

Legumes

Legumes are often used to support breast milk supply. Photo: Shelley Pauls/Unsplash

Legumes might make you gassy, but they're good for you and your baby. Legumes are rich in fiber, protein, iron, folate, zinc, and calcium. The iron helps your body deliver oxygen to your cells to keep your energy high and reduce your risk of anemia. Legumes have often been used in recipes to aid lactation in eastern countries for many years. Fenugreek is another legume often used to support milk supply and is available in capsule form from several suppliers. Evidence for it is mixed, though, so check with your doctor or lactation consultant before trying it.

Nuts

Nuts are great snack for breastfeeding mothers. Photo: Magnific

Packed with good fats, nuts are another great snack for nursing moms. Nuts contain protein, magnesium, vitamin E, and tryptophan, which converts to serotonin, a natural mood stabilizer that may help you manage stress and sleep better. 

Milk

Milk is a good source of essential nutrients, unless you are lactose intolerant. Photo: azerbaijan_stockers/Magnific

Milk contains essential vitamins and minerals like calcium, vitamin D, potassium, and vitamin A that are great for not only your health, but the health of your baby, too. If you don't drink dairy, fortified soy milk is a good alternative.

Leafy Greens

Lutein from vegetables helps your baby's developing eyes through breast milk. Photo: timolina/Magnific

Spinach, kale, and other dark leafy greens are packed with folate, iron, calcium, vitamin K, and antioxidants. They're an easy way to boost your nutrient intake. Lutein from leafy greens passes through breast milk to support your baby's developing eyes.

Water

Hydration is the key to relieving fatigue, and delivering essential nutrients throughout the body. Photo: engin akyurt/Magnific

Not exactly a food, but you need to be hydrated! Aim to drink to thirst throughout the day, and keep a glass of water nearby every time you nurse.

Foods to Avoid

Alcohol is best avoided. If you do have a drink, wait at least 2 hours per drink before nursing. Keep caffeine moderate, at about 200 to 300 mg (roughly 2 to 3 cups of coffee) per day. Skip high-mercury fish (shark, swordfish, king mackerel, and tilefish), and go easy on highly processed foods.

Taking a good care of yourself while breastfeeding is one of the best ways to nourish your baby. You don't need a perfect diet. A rainbow diet of vegetables, whole grains, healthy fats and protein will cover most of what you and your baby need.