18 Best Foods for breastfeeding and weight loss at the same time

In this article, we’ll introduce you to 18 of the best foods for breastfeeding and weight loss, so you can enjoy satisfying meals that benefit both you and your little one.

Are you a new mom trying to lose the baby weight while also ensuring that your baby gets the nourishment they need through breastfeeding? It can be a tough balancing act, but don’t worry – there are plenty of delicious and healthy foods that can help you on your weight loss journey while also boosting your milk supply.

By incorporating these foods into your diet, you’ll be able to lose weight in a healthy and sustainable way while also providing your baby with the nutrients they need to grow and thrive.

So if you’re ready to tackle your weight loss goals while also supporting your breastfeeding journey, read on to learn about the best foods for breastfeeding and weight loss.

Here are the 18 best foods for breastfeeding and weight loss

1. Oats

Oats are a great source of fiber, which can help keep you feeling full and satisfied. They also contain important nutrients like iron and zinc, which are important for milk production.

Oats can be easily incorporated into your diet in the form of oatmeal, oat bars, or even added to smoothies or baked goods.

2. Salmon

Salmon is a great source of protein and omega-3 fatty acids, which are important for brain development in infants.

It’s also a lean protein source that can help support weight loss efforts. Try adding salmon to salads, soups, or incorporating it into main dishes like salmon cakes or salmon and broccoli stir-fry.

3. Leafy green vegetables

Leafy greens like spinach and kale are packed with vitamins and minerals, including calcium, which is important for milk production.

They’re also low in calories and can help fill you up without adding extra calories. Try adding leafy greens to salads, smoothies, or incorporating them into main dishes like spinach and feta omelets or kale and quinoa bowls.

Here’s a quick spinach and feta omelet recipe:

4. Lean protein sources

Getting enough protein is important for milk production and can also help support weight loss efforts.

Lean protein sources like chicken, turkey, and beans are low in calories and fat, but high in protein and other essential nutrients. Try incorporating lean proteins into main dishes, salads, and soups.

5. Greek yogurt

Greek yogurt is a great source of protein and calcium, making it a perfect food for breastfeeding mothers. It’s also low in calories and can be a satisfying snack or dessert option.

Try adding Greek yogurt to smoothies, oatmeal, or as a topping for fruit or granola.

6. Nuts and seeds

Nuts and seeds are a great source of healthy fats, protein, and fiber. They can help keep you feeling full and satisfied and provide important nutrients for milk production.

Try adding a handful of nuts or seeds into your Greek yogurt, oatmeal or salad. Nuts and seeds combine great with honey as well.

7. Berries

Berries are packed with antioxidants and are low in calories, making them a great choice for breastfeeding mothers looking to lose weight.

They’re also a good source of fiber and can help keep you feeling full.

Berries can be enjoyed as as a standalone snack. They blend perfectly to smoothies, taste great with oatmeal and are delicious when added in yogurt.

8. Whole grains

Whole grains such as buckwheat and quinoa are a great source of fiber and other essential nutrients, including B vitamins and iron. They can help keep you feeling full and satisfied and support weight loss efforts.

You can add whole grains to your diet, simply by replacing bread, pasta with whole wheat bread and whole wheat pasta and start consuming more quinoa and buckwheat.

9. Eggs

Eggs are a great source of protein and other essential nutrients, including choline, which is important for brain development in infants.

They’re also low in calories and can be a satisfying breakfast or snack option. You can ear eggs by making omelets, scrambled eggs, or hard-boiled eggs.

Here’s a video by world renowned Dr. Eric Berg on the benefits of choline to brain development.

10. Water

Staying hydrated is important for breastfeeding mothers and can also help support weight loss efforts. Water can help keep you feeling full and can help flush out toxins and excess water weight.

Try to drink at least eight 8-ounce glasses of water per day for feeling your best.

11. Avocados

Avocados are a great source of healthy fats and fiber, which can help keep you feeling full and satisfied.

They’re also packed with important nutrients for breastfeeding mothers, including vitamins C and E, which can help support milk production.

With avocados you can make delicious sandwiches, avocado toasts, adding them to salads or smoothies, or using them as a spread on crackers and other pastries.

12. Quinoa

Quinoa is a protein-packed whole grain (remember whole grains we mentioned before?) that’s high in fiber and other essential nutrients.

It’s a great source of iron and zinc, which are important for milk production, and can help support weight loss efforts.

Quinoa is very easy to make. Just put a glass of quinoa and two glasses of water in a pot and heat it until the water is gone. Voila, your quina is ready.

You can add your quinoa to salads, eat it with yogurt, your favourite sauce or even minced meat. I personally love eating it with tahini or avocado.

13. Chia seeds

Chia seeds are a great source of fiber, protein, and healthy fats, making them a perfect food for breastfeeding mothers.

They’re also low in calories and can help keep you feeling full and satisfied. Try adding chia seeds into your diet by adding them to smoothies, oatmeal, or yogurt, or using them to make chia pudding.

Here’s an interesting video that shows how to prepare chia pudding for weight loss.

14. Sweet potatoes

Sweet potatoes are packed with vitamins and minerals, including vitamin A, which is important for milk production. [1]

They’re also a good source of fiber and can help keep you feeling full and satisfied. In terms of nutritional value, sweet potatoes may be considered a healthier option – than normal potatoes – due to their higher content of vitamins A and C, as well as their lower calorie and carbohydrate content – which makes them ideal for moms who seek both breastfeeding and weight loss.

Try incorporating sweet potatoes into your diet by roasting them, mashing them, or adding them to soups or stews.

15. Low-fat dairy products

Low-fat dairy products like milk, cheese, and yogurt are a great source of protein, calcium, and other essential nutrients for breastfeeding mothers.

They’re also low in calories – due to their fat being taken out – and can help support weight loss efforts. You can include them to your diet by enjoying a glass of milk with meals, adding cheese to salads or sandwiches, or using yogurt as a base for smoothies or parfaits.

16. Tofu

Tofu is a great plant-based protein source that’s low in calories and high in essential nutrients like calcium and iron. It’s also versatile and can be easily incorporated into a variety of dishes, from stir-fries to smoothies. Try incorporating tofu into your diet by adding it to soups, salads, or main dishes.

17. Apples

Apples are packed with fiber and other essential nutrients, including vitamin C, which is important for milk production.

They’re also low in calories and can help keep you feeling full and satisfied. Enjoy them as a healthy snack, add them to fusion salads, in oatmeal, or using them to make applesauce or apple butter.

18. Edamame

Edamame is a great source of protein, fiber, and other essential nutrients, including calcium and iron.

They’re also low in calories and can help support weight loss efforts. Try adding edamame into your diet by using them as late night snacks or adding them to salads.

Bottom Line

As a breastfeeding mother, it’s important to nourish your body with the right nutrients to support milk production and keep you feeling satisfied and energized.

While weight loss may also be a goal for some breastfeeding mothers, it’s essential to prioritize proper nutrition and avoid fad diets or extreme calorie restriction.

It is important to remember that every person’s dietary needs are different, and it is best to consult with a healthcare provider or a registered dietitian to determine the best approach to losing weight while breastfeeding.

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