Breastfeeding is a crucial period in the life of a mother and her baby. It’s essential to understand the importance of a healthy, balanced diet during this period. This article guides you through the fundamentals of nutrition during breastfeeding, focusing on essential nutrients, foods to choose and those to avoid.

Essential Nutrients During Breastfeeding


Protein is essential for a baby’s growth and development. Protein sources include meat, poultry, fish, eggs, dairy products, legumes and nuts.


Lipids are an important source of energy for the baby. They also contribute to brain development. Omega-3 fatty acids, in particular, are essential for brain and vision development. They are found in oily fish, flaxseed and walnuts.

Vitamins and Minerals

Vitamins and minerals are essential for the health of both mother and baby. Calcium, iron, zinc, vitamin D and B vitamins are particularly important during breastfeeding.

Foods to choose

Fruits and vegetables

Fruits and vegetables are rich in vitamins, minerals and fibre. They help maintain good health and prevent disease.

Wholegrain cereals

Wholegrain cereals are an excellent source of fibre and complex carbohydrates. They help maintain stable energy levels throughout the day.

Fatty fish

Oily fish is an excellent source of omega-3 fatty acids. They contribute to the development of the baby’s brain and vision.

Foods to avoid

Processed foods

Processed foods often contain additives and preservatives that can be harmful to your health. They are also often high in sugar and saturated fats.


Caffeine can be passed on to the baby through breast milk and can disrupt sleep. It is advisable to limit caffeine consumption during breastfeeding.


Alcohol passes into breast milk and can affect the baby’s development. It’s best to avoid alcohol while breast-feeding.


A healthy, balanced diet is essential during breastfeeding. By choosing nutrient-rich foods and avoiding those that may be harmful, you’re contributing to your baby’s health and development. Remember that every mother and baby is unique, and needs may vary. Don’t hesitate to consult a healthcare professional for personalized advice.