Guide to Eating Well While Breastfeeding 

Breastmilk is the gold standard when it comes to infant nutrition.  Not surprisingly, breastmilk takes a lot of energy to produce, so your needs for nutrients increase to meet the demands that breastfeeding places on your body. It is therefore very important to choose nutrient-dense, nourishing foods to support your breastmilk production.1

You may be wondering, what should I be eating? What should I stay away from? This is why we created this guide to help you understand how to eat well for both you and your baby. 

When it comes to nutrition some foods are better than others.  Good nutrition will help to increase your milk supply and give you more energy. Superfoods are the way to go to get the nutrients you need!2

10 Breastfeeding Superfoods


Brown rice, whole-wheat pasta and oatmeal are complex carbohydrates that keep you fuller for longer & provide B-vitamins, minerals & fibre. Oats are also high in iron.

Salmon and Sardines2

Excellent sources of protein, vitamin B12 & omega-3 fatty acids as well as vitamin D.

Grassfed Beef2

Grassfed beef is a high-quality protein rich in zinc, iron, and B-vitamins that will help you maintain your energy.


Eggs are a quick, easy meal or snack rich in protein, vitamins B2, B12 and D, and folate.

Leafy green vegetables2

Rich in vitamins A,C,E and K as well as fibre, antioxidants and minerals including calcium.  Add broccoli and spinach to omelettes, smoothies, salads, and stir-fry.  Spinach is also rich in iron.

Sweet potatoes2

Source of vitamin A which is important for your baby’s growth and development. Also, an excellent source of potassium.

Legumes and beans2

Great sources of protein, iron, and fibre. Eat bean dip or bean casseroles. Try adding chickpeas to your salads or have hummus on crackers.

Nuts and seeds2

Nuts and seeds contain protein, fibre, vitamins, minerals, antioxidants, and healthy fats.  Almonds are a good source of calcium which is important for your bones and teeth.  Mix them into snacks, pasta, and casseroles.

Sesame seeds are packed with calcium, fibre, iron, magnesium, phosphorus, copper, and manganese.  Toast and sprinkle them over a salad or veggies.

Apricots and dates2

Apricots can assist with milk production.  They contain essential nutrients such as dietary fibre, vitamin A, vitamin C and potassium. Dates are calcium-rich, and high in fibre.


Low fat or Greek yogurt are good sources of calcium and protein.

Now that you have these great nutrient rich foods to add to your diet let’s consider what foods you may need to avoid or limit when you are breastfeeding.

Foods to Avoid While Breastfeeding

When it comes to what to avoid it’s often best to observe how your baby reacts to certain foods.

Caffeine in chocolate, tea and coffee can affect your baby’s sleep so it is best to avoid or limit your caffeine intake.3

Most breastfeeding babies can handle spicy food in your diet however, if your baby is colicky or gets diarrhoea when you eat spicy food it is time to cut back.3

See how your baby reacts to milk.  Speak to your paediatrician if your baby gets skin problems, has breathing trouble or loose stools with a rash around the bottom.3

Sugary drinks are a big no-no when you are breastfeeding.  They add kilojoules without any nutrition.  Alcohol should also be avoided as it can decrease your baby’s milk intake, cause agitation and poor sleep.3

Consider taking supplements

Breastfeeding is hard work! Your body needs more kilojoules and nutrients to keep you and your baby nourished and healthy. 

Although a healthy diet is the most important factor when it comes to nutrition during breastfeeding, there’s no question that taking certain supplements can help to replenish your stores of nutrients. Remember that the increased energy demands of breastmilk production can result in your body being low in certain nutrients.1

Mom2B® Shake offers advanced nutritional support for mothers who are breastfeeding.  Not only are these shakes delicious, but they are also very high in folic acid, high in protein, energy, and fibre (as packed), low in fat and contain essential vitamins and minerals.

To be sure that you and your baby are getting the nutrients you need whilst you are breastfeeding, Mom2B® shake is a great supplement to add to your diet. When you are tempted to have a treat, rather than reaching for chocolate or other sugary foods or drinks enjoy one of our delicious Mom2B® shakes.  Mom2B® is available in three yummy flavours, Chocolate, Vanilla, and Strawberry. 

Now with your breastfeeding nutrition sorted you can relax and enjoy the precious moments you have with your little one. Take mamahood one day at a time and remind yourself daily how amazing you are. 

Disclaimer: Remember, if you are ever unsure of anything please seek the advice of a healthcare practitioner.  

Download Breast care during breastfeeding checklist

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  1. Bjarnadottir A and Kubala J. Breastfeeding Diet 101: What to Eat While Breastfeeding. 2020 Jul 31. [Cited 2023 May 30]. Available from:
  2. Sommers L. Top 10 superfoods for breastfeeding moms. 2019 Aug 1. [Cited 2023 May 30]. Available from:
  3. Jacob D. What Foods to Avoid Whilst Breastfeeding? 2022 Sept 6. [Cited 2023 May 30].  Available from:


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