Breastfeeding Mom’s Diet Guide: What to Eat for Healthy, Abundant Milk

Breastfeeding Diet Principles

• Drink more water: 2000–2500 ml daily; soups count as a good source
• Quality protein: fish, poultry, eggs, soy products, at least 80 g daily
• Balanced and varied: eat grains, vegetables, fruits, and meat
• Appropriate snacks: breastfeeding requires an extra 500 kcal daily

Recommended Lactation-Boosting Foods

• Crucian carp soup, pig trotter soup (de-oiled), chicken soup
• Papaya, milk, peanuts
• Oats, millet, black sesame
• Luffa, lotus root, asparagus lettuce (celtuce)

Foods to Avoid

• Alcohol: alcohol passes into breast milk and reaches the baby; avoid alcohol while breastfeeding
• Excess caffeine: no more than 300 mg daily (about 2 cups of coffee)
• Spicy and stimulating foods: may cause discomfort in the baby
• Milk-reducing foods: chives, malt, Sichuan pepper, etc. vary by person; observe carefully

Breastfeeding Nutritional Supplements

• Continue calcium: 1000 mg daily
• Supplement vitamin D: 400–800 IU daily
• DHA: eat deep-sea fish 2–3 times weekly
• Iron: continue if postpartum anemia persists

A breastfeeding mom’s health directly affects her baby’s health—eat and drink well, stay happy, and the milk will be plentiful.