Vitamin D to Omega-3s: Essential nutrients every breastfeeding mom needs in diet

Proper maternal nutrition plays a critical role in supporting lactation and ensuring the health and well-being of both mother and baby during the breastfeeding journey. Understanding the key nutrients required for lactating mothers and debunking common myths surrounding diet and breastfeeding is important.
In an interview with HT Lifestyle, Shruti Keluskar, Nutritionist at Cloudnine Group of Hospitals in Pune, shared, “We’ve all heard the phrase “you are what you eat,” but when it comes to breastfeeding, it’s more like “your baby is what you eat.” Maternal nutrition plays a crucial role in supporting lactation and providing your little one with the nutrients they need to thrive.”
She revealed, “When you’re breastfeeding, your body is working overtime to produce milk that meets your baby’s nutritional needs. Eating a well-rounded diet rich in essential nutrients not only sustains your health but also ensures that your breast milk is packed with all the good stuff your baby needs to grow strong and healthy.”
According to Shruti Keluskar, iron, calcium, proteinand folate are just a few of the key nutrients that breastfeeding mothers need to prioritise in their diet. These nutrients support your overall health and help maintain a robust milk supply to nourish your little one.

Vitamin D and omega-3 fatty acids are superstar nutrients for breastfeeding moms. Vitamin D helps regulate calcium levels in your body and supports your baby’s bone health, while omega-3 fatty acids promote brain development and can even enhance your mood – because let’s face it, happy mom, happy baby.
Staying hydrated is essential for maintaining a healthy milk supply. Drinking enough water helps your body produce the liquid gold (aka breast milk) your baby depends on for nourishment.
Forgetfulness, dry mouth, and dark yellow urine are signs that you might be dehydrated. Dehydration can have an impact on milk production, so drink up!
Meal planning doesn’t have to be boring – think of it as a chance to get creative with your food choices. Loading up on fruits, veggies, whole grains, and lean proteins to ensure getting all the nutrients you need to fuel your body and your breastfeeding journey.
Opt for grab-and-go options like nuts, yogurt, fruit slices, or veggie sticks to keep you fuelled and focused on being the supermom you are.

Alright, let’s clear the air on some of the myths floating around about what moms should eat while breastfeeding.
Fact: Babies need nourishment from all the varied food groups and having these foods do not have any ill impact on a baby’s health!
Fact: While calcium is important, you don’t need to chug gallons of dairy. Stick to a balanced diet for a happy, healthy baby.
Talking about practical strategies for busy breastfeeding moms, Shruti Keluskar suggested, “Finding time to eat well and stay hydrated as a new mom can be as challenging as keeping socks on a baby’s feet. So, grab those easy-to-eat snacks like nuts and fruit, and keep a water bottle handy during nursing sessions. Stay hydrated like it’s your side hustle!”
She concluded, “In the exploration of breastfeeding and maternal nutrition, it is clear that a well-balanced diet and adequate hydration are crucial elements in supporting lactation and promoting the overall health of both mother and baby. By prioritizing key nutrients, staying hydrated, and seeking professional guidance when needed, mothers can feel confident in their ability to nourish their little ones through breastfeeding. Remember, taking care of your own nutritional needs is a vital part of the beautiful journey of motherhood. Here’s to a healthy and fulfilling breastfeeding experience for you and your baby!”